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Learn Pilates: Intermediate Series

Complete intermediate pilates series, including hundreds, breast stroke, neck pull and more.


Start by lying on your back with your legs in the table top position.Squeeze your inner thighs and press your lower back down onto the floor or mat.
Curl your body up, pump your arms and breathe in through the nose. Exhale out through the mouth.Breathe in five times and exhale five times as you pump your arms up and down, and curl your body up.If you feel stronger, extend your legs out on a diagonal.Finish by pulling in your knees and curling your body back down to rest on the floor or mat.Do 10 repetitions.

Breast Stroke
Start by lying on your stomach with your feet hip-distance apart. Place your hands on the mat or floor by your shoulders with your elbows bent.
Exhale to reach your hands over your head.4. Inhale to circle your arms around your body and lifting up through the chest.
Exhale and dive your hands over your head.6. Inhale and circle your arms back around your body.
7. Keep your toes pressing into the mat, keep your abdominals pulling in and keep your glutes engaged.
8. Do 10 repetitions.

Neck Pull
Start by lying on your back with your hands interlaced behind your head. Press your heels into the floor or mat.
Inhale and lift your shoulders off the floor or mat.Exhale and come all the way up and over your legs.Inhale and sit up tall, lengthening your spine. It helps to think of a string pulling your head up.Exhale and roll down through your lower back to lie on the floor or mat again.Repeat and do 10 repetitions.

NOTE: If you have trouble completing the exercise with your hands behind your head, interlace them in front of your forehead instead.

Side Kicks
Start by lying on your side with your body in the shape of an L. Place your feet to the front corner of your mat and draw your bottom rib up so your abdominals are engaged.
Lift your top leg up slightly and bring the entire leg out in front of while inhaling twice. Your foot should be flexed.Flex your top leg to the back while exhaling.Repeat steps 1 and 2 for 10 repetitions.Switch sides and repeat steps 1 through 3 for 10 repetitions.

Roll Over
Start by lying on your back with your hands pressed down next to you on the mat or floor. Extend your legs to a 45 degree angle.
Inhale to bring your legs up to 90 degrees.Exhale to peel the spine up and roll your legs over your head so your toes touch the floor.Inhale to bring your legs up hip-high off the floor, flex the feet and roll your legs back down, one vertebrae at a time.Exhale and lower your legs down to 45 degrees and bring the inner thighs together.Repeat steps 1 through 4.Do 10 repetitions.

NOTE: If you're having trouble, bring your legs to a 90 degree angle, exhale to bring your tailbone off the mat and inhale to bring it back down.

Rock 'n' Catch
Start by lying on your stomach with your feet hip-distance apart. Press your elbows down by your sides with your hands lying flat. Pick your chest up and lengthen your spine.
Exhale and reach out over your head, rocking your legs up.Inhale and pull your arms in again.Repeat steps 1 through 3 for 10 repetitions.

Open Leg Rocker
Start in a seated position at the front of your mat, grabbing your ankles and extending them out in front of you in a diagonal.
Draw the abdominal muscles in on an inhale and roll backwards to your shoulder blades.Exhale up on your sit bones to balance.Repeat steps 1 and 2 for 10 repetitions.
NOTE: If you need to, you can bend your knees and perform the exercise that way.

Teaser Prep
Start by lying on your back with your legs in the tabletop position. Reach your arms up toward the ceiling.
3. Inhale first, then exhale and roll up to your sit bones.
4. Pause, inhale and roll back down to a lying position.
Repeat steps 1 and 2 for 10 repetitions.
NOTE: You can also perform this exercise with your legs on the floor in front of you, hip-distance apart.

Shoulder Bridge
Start by lying on your back with your legs bent and your feet hip-distance apart. Your arms should be relaxed by your sides.
3. Inhale first then lift your hips up to the ceiling on your exhale.
4. Inhale and extend your right leg up towards the ceiling.
5. Exhale and flex your leg and foot down.
6. Inhale and point your leg and foot up.
Repeat steps 1 through 4 three times for 10 repetitions.8. Repeat steps 1 though 4 for three times for 10 repetitions with your left leg.

Side Bends
1. Start facing forward with your bottom leg bent and your top leg bent with the knee open. 
Your feet should be close together on the floor or mat with the arm on the same side...

Learn Pilates: Intermediate Series
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