Dive into the intricate web of the ilio-psoas fascia, a crucial component intertwining with various joints within the lumbo-pelvic complex and abdominal cavity's internal organs. Discover how disruptions in this fascia can reverberate across the body, affecting numerous structures and functions.

Join Ilaria in this focused session on the Compass Rose, a breathing sequence designed to awaken and rebalance the diaphragm. In the FEET-NESS™ Membership you’ll find many classes where the diaphragm is stretched or reinforced, because this hidden muscle plays a crucial role in posture, pelvic fl...

Join Ilaria for this dynamic Up and Over Mat workout, where opposites meet to create balance and strength. You’ll explore classic Pilates pairings like Roll Up with Roll Over, Neck Pull with Jackknife, and even Jackknife with Teaser. Each couple complements the other, helping you find symmetry, c...

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...

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 2
In this focused session, Ilaria Cavagna breaks down one of the most foundational yet challenging Pilates exercises: the Teaser. While this movement often appears on the Mat or Reformer, today’s variation using the Cadillac’s push-through bar offers unique advantages for both beginners and...

Join Ilaria from FEET-NESS and guest Lorin Demase for a deep dive into the complex yet essential movement of internal rotation at the coxo-femoral joint (hip). In this short, focused progression, Ilaria introduces a GPS (Global Postural Stretching) technique that helps refine de-coaptation and in...

In this video, Ilaria takes a deep dive into the horseback, a challenging and demanding exercise that requires control, strength, and precision. We’ll explore three variations to help you build up to the full movement:

1. A beginner-friendly version – a great way to introduce the exercise to cl...

Open Level - Pace: Slow
Join Ilaria as she explores an unconventional GDN exercise for sciatic relief. This approach is not for the acute phase of sciatic inflammation but serves as a gradual progression for the later stages of recovery. Designed to ease discomfort and test mobility, this exercis...

Take a closer look at the Short Spine exercise with Ilaria, exploring ways to adapt it for different levels. Whether you're a beginner needing a more accessible approach or an advanced practitioner seeking an extra challenge, Ilaria provides guidance to tailor this exercise to your unique needs. ...

4 Easy, Clean & tasty Toppings

CLOSER LOOK: Obturator Internus
In this video, we'll explore a myo-fascial stretching technique for the obturator internus, focusing on modifications to protect your knee. I'll guide you through each step, ensuring that you can effectively stretch the muscle while maintaining knee alignment and s...

Open Level
Do you know that strengthening your toes prevents falls? In this video we'll see how we can do that with simple but targeted exercises that you can incorporate in your own workout routine.

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 1 - Pace: Slow
Enjoy this very quick and to the point workout where we get to stimulate the toes and lift the aches!

Level 2
This is one of the hardest ELDOA from a coordination perspective! It’s the only ELDOA that moves…. Follow this tutorial to review the factors of progression and the full execution!

Levle 2
The hamstrings DO NOT exist because we need to address them individually and not as a complex.
This is a focused tutorial/class that will allow us to be specific on the reinforcement and stretch of all different hamstrings: Bicep femoris with its two heads, Semitendinosus and Semimembran...

In this workout, we will focus on all those exercises that help create strength, flexibility, and space in the low back! The push down, the pull-up, spine stretch forward, horseback, and many other exercises will help us go deep into the c- curve to find the strength from the deeper muscles and a...

Open Level
This is a very challenging exercise although it's included in the beginner sequence.
Difficult to execute correctly when the range of motion is limited by tight hamstrings but also because of the difficulty to stabilize the rest of the body while the leg is moving. I'll give you a cou...

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...

This quick video will help you take full advantage of FEET-NESS Membership.
Learn how to navigate between the many categories, your started videos and your go to workouts!

Open Level - Pace: Moderate
This is the perfect warm up for the pelvis. We’ll warm up all the joints of the body but the pelvis more in depth

Open level
The Spine Stretch Forward is a beginner exercise but also very difficult to execute correctly,
According to the body type you might have different challenges. We want to elongate the whole posterior chain as the anterior musculature (mostly the abs) support the movement and the positi...