Movement Guide Categories: Beginner Core Series

Pilates Core and Arms

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Beginners

This beginner-friendly Pilates routine focuses on the upper body and core, guiding viewers through slow, controlled movements. A soft Pilates ball (or cushion/towel) is used for support, and light weights can be added for resistance. Yalda uses 1lb ankle weights as hand weights, but participants may adjust or skip them. Intermediate and advanced levels can increase weight or repetitions. Suitable for beginners during weeks 2 and 3 of your menstrual cycle and for intermediate and advanced at any time of the month.

Core and Arms

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Beginners

This routine will work your core and arms and is suitable for any level, specifically beginners. The props are optional. You can also use a pillow or a soft toy and replace the weights with canned goods. Suitable at any time of the month.

Core, Glutes and Legs

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All Levels

Focusing on our core, legs, and glutes is a great way to improve posture. This 16-minute video requires no props, so you can do it away from home when you are traveling. Suitable for weeks 2 and 3 of your menstrual cycle.

Pelvic Floor Masterclass

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All levels

Your pelvic floor is more than just a group of muscles; it is the foundation of your core, providing stability and support for your entire body. By understanding and properly engaging these muscles, you can improve your posture, prevent injuries, and enhance your overall well-being. Don’t forget to check out my podcast with Olivia de Maigret.

Beginner Postpartum Core Strength

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Beginner

Perfect for anyone who wants to get back on track from scratch, for women after their 6-week postpartum period, and for older people looking to get fit. Good for any time of the menstrual cycle.