The 100, the double leg stretch, swimming, push ups and teaser! The 5 Pilates exercises that represent the core values of the method.
6 minutes and a full body workout!

Level 3 – Pace: Fast
Can you believe that a 2-pound weight can make a difference?
Try it out and you will feel how the little weights sometimes will help and some other times will challenge your movements. Be aware to stabilize even more from the core to work safely.

Join Ilaria for a closer look at GDN (Global Dynamic Normalization) for the pelvis and pelvic floor. This powerful exercise not only improves pelvic stability and awareness but also places a strong demand on your balance.

Starting from a gravity-aligned posture—ears, shoulders, hips, and ankles ...

In this video Ilaria take a closer look at three classical Pilates exercises—Scissors, Bicycle, and Shoulder Bridge—to better understand their biomechanics, purpose, and execution.
• Scissors: Cultivate control and precision as you open the legs in the sagittal plane with clear intention.
• Bi...

Level 2-3 - Pace: Moderate
Join Ilaria from FEET-NESS for a powerful Intermediate Reformer class that pushes the boundaries of a traditional intermediate-level workout. This session focuses on precise execution, smooth transitions, and subtle progressions that elevate each movement. Expect a well...

A CLOSER LOOK: The Roll Over

In this “Closer Look” session, Ilaria from FEET-NESS breaks down the Rollover, a classical advanced Pilates mat exercise. This workshop-style class focuses on safety, spinal articulation, and proper progression—especially for those working toward the full expression ...

Level 3 - Pace: Moderate
This intermediate Reformer workout blends classical sequences with creative variations using the small barrel. Ilaria from FEET-NESS shows how to integrate the barrel with the long box to execute Swan and Horseback—even without a large barrel. Get ready to explore smart m...

Level 3 - Pace: Moderate
Join Ilaria for a full-body workout using only the rollback bar—no push-through bar, no springs, just one simple tool used in creative and effective ways. While this session engages the entire body, you’ll quickly notice a major focus on the forearms and grip strength, ma...

Level 3 - Pace: Moderate
This session dives deep into the pelvis, focusing on key ELDOA techniques to target and release tension in the sacral region and piriformis. After brief preparatory work for the obturator and piriformis muscles, Ilaria guides you through sacral ELDOA exercises for S2-S3 a...

Level 2 - Pace: Moderate
Join Ilaria Cavagna and guest Laura for an intermediate mat workout that centers on the ribcage.
In this session, we’ll explore exercises to warm up and release tension around the ribcage, helping you become more aware of its position and movement potential. With a mindf...

Level 3 - Pace: Slow
In this video, we're diving into an essential area for both you and your clients—the neck. The “text neck” phenomenon is real and addressing it can make a big difference in how we move and feel. Our approach this month focuses on strengthening the neck extensors and flexors,...

Level 3 - Pace: Fast
In this video, we'll take on an intermediate Reformer workout, but we're turning up the intensity! We'll make it challenging by progressing certain exercises and experimenting with different spring settings. Let's squeeze the juice out of this session and push your limits!

Level 3 - Pace: moderate
In this video, we take a general approach to addressing scoliosis, recognizing that everyone's curves are unique. We'll focus on GPS and GDN exercises to de-rotate the spine, adding length and strength. We'll finish with ELDOA techniques that will leave you feeling tall a...

Level 2 - Pace: slow
In this ZOOM live class will go through a throw warm up for the ribcage. Very specific combinations of movements will get you warm at all level of the spine, ribs, pelvis and shoulders.
For the segmental reinforcement portion of the class will focus on two mirror actions:
Po...

Level 2-3 - Pace: Moderate
In this ZOOM Live class we’ll go from releasing the neck to reinforcing it. The work on the ribcage will help us find a better connection with the neck so that we’ll be able to get the most out of the final ELDOAs.

This is a one of a kind Pilates Mat workout! See if you can juggle not just one tool but two! The Magic Circle will help us go deep in the core and the Rescue LOOP® will help us stabilize the hip and connect the ankle/foot complex to the body above! Enjoy!

Level 3 - Pace: Sustained
In this class we’ll be moving at a sustained pace: lots of segmental reinforcement exercises followed by many myo-fascial stretches!
Abs, rhomboids, push ups, serratus, glute medius, planks… followed by MFS: obturator, quadrates, G max, bicep femoris, g medius, rect fem,...

In this reformer we’ll use the long box to PROGRESS to EXTENSIONS! The box gives us the support to lengthen while lifting so that we can progress to extension in a safe and successful way!

Open Level - Pace: moderate
Join us for a focused workout session using the Rescue LOOP to target key stirrup muscles— anterior tibialis, posterior tibialis, and fibularis longus.
Strengthening these muscles improves foot stability, corrects pronation and supination imbalances, and enhances over...

Level 3 - Pace: Slow
Unlocking the Richet Quadrant and Liberating the Piriformis:
Delve into the intricate realm of the pelvis as we target the Richet Quadrant and the elusive piriformis muscle. Through specialized ELDOA techniques, we aim to create space around this vital area, providing relief ...

The Transversus Abdomini (TVA)
Level 3 - Pace: Slow
Assisted by Lauren Brooke Chaffee
The TVA is probably the most important between the abdominal muscles and also the one that is most unknown to most. In this introduction to the transverses abdomini we’ll go through many different exercises and ...

UPPER BODY STRENGTH #4
Level 3 - Pace: Moderate
After working on the upper body for a while we are now ready for more complex combinations: overhead press, shaving, prone work, push ups… Keep increasing the weight when possible and always keeping good form as a priority and keep working with me t...

Knee Proprioception
Level 3 - Pace: Slow
In this workout we continue what we started back in July 2023 with the foot proprioception workout. For the knee the principles are the same and we’ll focus on 5 different exercises:
1. Anterior Cruciate Ligament (ACL)
2. Bursa between ACL and PCL
3. Kapla...

UPPER BODY STRENGTH #3
Level 3 - Pace: Moderate
Today we’ll double up with the weights! You have the option to use the wrist weights (2 lb) and add the dumbbells (2 lb) on top of it! Always keep it safe and increase the challenge progressively so the workout will be challenging but not impossible...