Hip Rolls | The Pilates Programme

Autoplay
Autocomplete

Previous Lesson Complete and Continue

The Pilates Programme Chair Manual

From the Floor

Hamstring Curls (1:46)
Frogs Lying Flat (1:14)
Hip Rolls (2:19)
Toe Taps (1:27)
Corkscrew (2:04)
Jackknife (2:34)
Backward Arms (1:48)
Spine Stretch Forward (1:36)
Teaser from the floor (1:18)
Split Pedal Push Ups (2:07)
Flying Eagle (1:09)

Standing Facing In

Push Down Front (1:22)
Press Down Front (1:31)
Single Straight Leg Press Down (1:09)
Arm Frog (0:50)
Achilles Stretch (1:33)
Spread Eagle (1:15)
Frog Facing In (1:13)
Pull Up (1:35)
Pull Up One arm (0:35)
Going Up Front (1:51)
Mountain Climber (1:23)

Standing Facing Side

Mermaid Kneeling Side (1:20)
Push Up From the Bottom (1:26)
Push Up from the Top (1:45)
Single arm Push up on the Side (1:45)
Press down Side (1:00)
Press down with crossover (1:46)
Leg Press on Longbox (1:58)
Going Up Side
Pull Up on the Side (1:13)
Star (1:03)

Seated on the Chair

Mermaid Sitting (1:35)
Sidebends (1:47)
Teaser Big Twist (1:31)
Twist and Reach (0:49)
Teaser on the Chair (1:58)
Horseback
Footwork (4:26)
Frog Facing Out (1:07)
Table (1:08)
Tendon Stretch (1:04)
Tendon Stretch Variations (1:33)
Flutter Kicks (1:27)
Push Up's Feet on Pedal

Kneeling/Prone on the Chair

Swan (1:29)
Swan Dive (1:20)
Rotation Prone (1:50)
Swimming (1:14)
Kneeling Push Down (1:41)

Standing on the Chair

Going Down (0:13)
Scapula Isolations (1:27)
Tricep Dips (1:09)
Knee Raises
Leg Circles (1:18)

Navigating your Chair and Springs

How to navigate your chair (10:00)

Teach online with

Hip Rolls

Lesson content locked

If you're already enrolled, you'll need to login.

Enroll in Course to Unlock