The Pilates Practice: Uncovering the Basics
4.6 (102 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
9,855 students enrolled

The Pilates Practice: Uncovering the Basics

Start your Pilates journey by learning the basics
4.6 (102 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
9,855 students enrolled
Created by Robyn Whale
Last updated 6/2020
English
English
Current price: $69.99 Original price: $99.99 Discount: 30% off
23 hours left at this price!
30-Day Money-Back Guarantee
This course includes
  • 4 hours on-demand video
  • 4 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
Training 5 or more people?

Get your team access to 4,000+ top Udemy courses anytime, anywhere.

Try Udemy for Business
What you'll learn
  • Learn the basics of Pilates to ensure a solid foundation for your future workouts.
  • Learn how to master Pilates movements safely and effectively, in the comfort of your home.
  • Learn about what Pilates is, and how you can benefit from it.
  • Learn about the 6 Pilates principles and their practical application.
  • Learn the essential breathing techniques, namely posterior-lateral breathing.
  • Learn about important placement positions, such as imprint & neutral and scapular stability.
  • Learn a selection of the exercises from the Pilates repertoire, from a beginner to intermediate level.
Requirements
  • Consult with a doctor prior to starting the course with any medical concerns.
  • A thick mat to cushion the spine, a small cushion for the head & neck and a small towel.
  • Please note: this course is not suitable for pregnancy or for anyone where exercises are contra-indicated, e.g. osteoporosis.
Description

IS THIS COURSE FOR YOU?

If you're new to Pilates and are looking to learn the basics, this is a good place to start. Pilates can be a little intimidating when first starting out, as there are so many different elements to think about when practising. This course has been designed to break it down for you in a simplified way, with the focus on ensuring your safety and convenience.

WHAT YOU WILL GET:

  • 4+ hours of Pilates lectures (theory and practical).

  • Lifetime access to revisit a selection of the classic Pilates repertoire, taught from a beginner to intermediate level.

  • A pre-workout body scan breathing meditation (audio), to assist with a mindful practice.

  • Pre and post workout stretching videos.

  • 30-day money back guarantee.

HOW THE COURSE CAN BENEFIT YOU:

Once completing the course, you'll have increased confidence in your ability to practice Pilates. In whichever way you choose to move forward, your new basic knowledge will ensure that you're equipped for any mat work class.

If you feel happy to continue using these workouts to perfect and grow your practice, this course provides the framework in which to do so. With consistency, you'll be sure to witness positive changes in your body. Whether it's increased strength and flexibility or an improvement in your niggling aches and pains, the potential is endless in gaining a healthy body and mind, for an improved quality of life.

Please come and join me in the first lecture by clicking on the enrolment button...

*NEW*: "The Pilates Playlist" is now available. This course is designed to provide 20-minute daily workouts, for a beginner and intermediate level. It naturally follows on from this course. If you've enjoyed it and would like to continue applying your learned knowledge to a workout routine, the option is there for you.


Who this course is for:
  • Anyone new to Pilates, looking to learn the basics of the practice.
  • Anyone seeking a convenient online Pilates mat work course, using minimal accessories.
  • Anyone longing for the essential Pilates knowledge, to enable confidence when joining mat work group classes.
  • Anyone wanting to strengthen their body - with improved flexibility, co-ordination and balance.
  • Anyone looking for a method of exercise that will help alleviate stiffness, aches and pains in the body.
Course content
Expand all 29 lectures 04:02:29
+ Introduction: About Robyn, Course Overview & Practising Safely!
1 lecture 03:47

Welcome to the course! This lecture will introduce you to the instructor, Robyn. She provides a brief summary of her personal history and journey, revealing the struggles she encountered with her own health and how she overcame them with Pilates. She also gives a brief overview of course and what you can expect to learn and take away from it. An attached PDF document is a MUST read for ensuring safety.

Preview 03:47
+ What is Pilates?
4 lectures 14:57

Have you ever wondered what Pilates can REALLY do for you? This lecture uncovers the true benefits of Pilates. Young or old, beginner to pro athlete, Pilates caters to everyone. Not only does it improve the body physically and has a rehabilitative healing ability, but it also encourages the mind-body connection. Robyn discusses the many ways in which Pilates can change your life for the better and stay that way!

Preview 02:37

Pilates can be a little intimidating at first. With all its complexity, it can throw a person off course entirely. But in this lecture, Robyn shares a few encouraging and insightful words from her own experience that will get you firmly “rooted” on the road to a strong body, mind and spirit.

The Pilates Principles: A Voice of Encouragement
02:34

This lecture consists of a PDF document based on explaining the 6 Pilates principles. It describes each principle in detail, explaining their relevance to the practice and how they’re utilized. They provide a framework from which to develop your practice from. It is an essential read as it forms the basis for the lectures that follow. PLEASE ensure that you read and understand it before progressing onto the next lecture.

The 6 Pilates Principles Defined
01:03

In this lecture, Robyn demonstrates how the 6 Pilates principles are applied in a practical way. Using exercises such as Cat Stretch and Shoulder Bridge from the Pilates repertoire, she unpacks them in a way that accurately reveals the principles individually, as well as how they function together as a whole.

PRACTICAL: Applying the 6 Pilates Principles
08:43
+ Breathing
3 lectures 15:44

Breathing forms an essential part of Pilates practice. So much so, that although it is considered one of the Pilates principles, it still requires further investigation in an entire separate section of its own. In this lecture, Robyn talks about how posterior-lateral breathing and mindful breathing play an important role in the execution of Pilates exercises.

Preview 04:00

In this breathing practical, Robyn demonstrates how to breathe posterior-laterally, also commonly known as Pilates breathing. This is a specific type of breathing that allows for abdominal contraction and further provides stability in the pelvic-lumbar region whilst moving. She takes you through this breathing method step-by-step.

PRACTICAL: Posterior-lateral Breathing
04:44

One of the difficulties in the Pilates practice is being present to it. Robyn provides a 7-minute mindful body scan exercise. Depending on how much time you have on your hands, she highly recommends participating it, prior to starting your practice. She believes that it sets the tone for a quality Pilates session where you’ll gain much more value from being present.

The Pre-workout Meditation (Audio)
07:00
+ Pilates Fundamentals in Body Placement
4 lectures 26:25

Imprint and neutral are extremely crucial positions of the pelvis and spine that will ultimately ensure the safety of your lower back whilst moving. Robyn explains this relevance in detail, distinguishing the difference between the two and how to access them easily and correctly. She will guide you through this spinal positioning one step at a time, with specific insight into the warm up exercise: Pelvic Tilts.

Imprint & Neutral Pelvis
09:11

Rib cage placement is a fundamental positioning of the rib cage to ensure correct form throughout. Robyn brings about awareness around what tends to happen to the ribs as a result of being disengaged, physically and mentally. She gives guidance on how to go about correcting this postural default.

Rib Cage Placement
06:41

As the scapular can move in 6 different directions, it is imperative that we understand how to achieve scapular stability accurately. Robyn unpacks this thoroughly, touching on anatomical functions such as protraction & retraction and elevation & depression. She also introduces the Spine Twist, a very effective exercise in encouraging the shoulder blades together.

Scapular Stability
07:57

The final area of focus with regards to correct alignment in the body for movement is the head and cervical spine. Quite often, we forget about this area all together, simply due to the fact that we can’t see it! Robyn brings awareness to this area of the body, advising on practical solutions, particularly when first starting out in the practise.

Head & Cervical Spine
02:36
+ Prepping the Body
2 lectures 25:09

Stretching is as important as strengthening, in aiming to realign postural imbalances in the body. It is also vital to integrate it into the “warm up” and “cool down” of any Pilates session. Robyn has provided a 10-minute stretching class, moving from one stretching exercise to the next with ease, with particular focus on flow.

Stretching
10:02

It is highly recommended to start any Pilates session with a warm up. Robyn has provided a general warm up, which gets the spine and body mobile before engaging in challenging physical activity. It will help prevent potential injury and is brilliant for prepping the body for action.

Warm Up
15:07
+ Beginner: Basic Core
7 lectures 01:16:02

Robyn teaches and demonstrates the following beginner Pilates exercises:

1. Roll Down

2. Abdominal Prep

3. Hundred

4. Single Leg Stretch


NB: Please find attached a PDF document, which lists all the beginner Pilates exercises you will be learning in this section.

Preview 10:49

Robyn teaches and demonstrates the following beginner Pilates exercises:

5. Pelvic Curl

6. Shoulder Bridge Knee Lift

7. Shoulder Bridge Knee Extension

8. Shoulder Bridge Pulses

Basic Core 2
08:19

Robyn teaches and demonstrates the following beginner Pilates exercises:

9. Cat Stretch (with rocking)

10. Swimming

11. The Race

12. Push Ups

Basic Core 3
10:02

Robyn teaches and demonstrates the following beginner Pilates exercises:

13. Up & Down

14. Abduct & Adduct

15. Double Leg Lifts

16. Circles

Basic Core 4
10:22

Robyn teaches and demonstrates the following beginner Pilates exercises:

17. Rolling Like a Ball

18. Roll Up

19. Single Leg Circles

20. Leg Swaps

Basic Core 5
12:21

Robyn teaches and demonstrates the following beginner Pilates exercises:

21. Single Leg Kick

22. Swan Dive

23. Roll Over

Basic Core 6
08:43

Robyn teaches and demonstrates the following beginner Pilates exercises:

24. Saw

25. Obliques

26. Can-Can

27. Side Bends

Basic Core 7
15:26
+ Intermediate: Power Core
7 lectures 01:19:09

Robyn teaches and demonstrates the following intermediate Pilates exercises:

1. Roll Down

2. Hundred

3. Double Leg Stretch


NB: Please find attached a PDF document, which lists all the intermediate Pilates exercises you will be learning in this section.

Preview 08:47

Robyn teaches and demonstrates the following intermediate Pilates exercises:

4. Shoulder Bridge Developé

5. Shoulder Bridge Abduction

6. Shoulder Bridge Extended Leg Circles

Power Core 2
07:32

Robyn teaches and demonstrates the following intermediate Pilates exercises:

7. Cat Stretch (With rotation)

8. Swan Dive

9. Leg Pull Front

10. Leg Pull Side

Power Core 3
09:21

Robyn teaches and demonstrates the following intermediate Pilates exercises:

11. Side leg Kick (variation)

12. Side Passé

13. Clam

14. Side Back Kick

Power Core 4
11:17

Robyn teaches and demonstrates the following intermediate Pilates exercises:

15. Seal

16. Roll Up

17. Single Leg Circles

18. Double Toe Taps

Power Core 5
11:38

Robyn teaches and demonstrates the following intermediate Pilates exercises:

19. Prone Squeeze

20. Roll Over

21. Neck Pull

22. Push Ups

Power Core 6
16:25

Robyn teaches and demonstrates the following intermediate Pilates exercises:

23. Scissors

24. Obliques

25. Hip Twist

26. Side bends

Power Core 7
14:09
+ Conclusion
1 lecture 01:16

This lecture concludes the course. A BIG thank you and CONGRATULATIONS to everyone who participated in and completed the course. Robyn now advises on what steps to take next and encourages continuity. Your feedback is very important to her. She therefore encourages further correspondence via email or message via Instagram @rewbypilates or through her website at www.robynwhale.com. She is available to answer any questions you might have and will do her utmost to help in any way she can.

If you are able to take a moment of time to “review” or “like” the course, it will undoubtedly assist with developing the course further in helping others on their road to health.

Thank You!
01:16