The Essentials Collection
The 'Essentials Collection' series of balanced workouts are derived from our original Body Control Pilates Matwork repertoire and are the perfect starting place for anyone new to our method...or a fantastic reference resource for those wanting to recap and perfect their knowledge of the exercises currently taught on our Matwork Teacher Training course.
Body Control Pilates Central is home to a wide variety of classes for all levels and abilities, from presenters with different teaching styles from all over the world. However, the 'Essentials Collection' workouts take it back to the beginning and show our Matwork method in its purest form. These exercises are the foundation upon which our unique approach is built.
We hope this collection will be a valuable resource for clients, students and teachers alike.
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The Essentials Collection: Introduction with Lynne Robinson
Introducing 'The Essentials Collection' to Body Control Pilates Central!
The 'Essentials Collection' series of balanced workouts are derived from our original Body Control Pilates Matwork repertoire and are the perfect starting place for anyone new to our method...or a fantastic reference reso...
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The Fundamentals of Pilates
With thanks to Hannah Garcia.
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The Essentials Collection: Workout 1 with Kate Hodder
This balanced Matwork class is made up of the following exercises:
Relaxation Position
Neck Rolls
Chin Tucks
Chicken Wings
Spine Curls with Arms
Curl Ups with Arms
Single Leg Stretch Stage 3
The Hundred Stage 3
Chalk Circles
Side Lying Circles
Cobra
Prone Circles
Cat
Leg Pull Fro... -
The Essentials Collection: Workout 2 with Kathy King
This balanced Matwork class includes the following exercises:
Relaxation Position
Knee Drops
Windmill Arms
Spine Curls
Toe Taps
Oblique Curls
Double Leg Stretch Stage 3
Side lying - lift & lower
Bow and Arrow
Dart
Rocking
Pelvic rock backs
Rolling like a Ball
Standing Back Bend
Side Reach
Tenn... -
The Essentials Collection: Workout 3 with Kate Hodder
This balanced Matwork class is made up of the following exercises:
Relaxation Position
Ribcage Closure
Neck Rolls & Chin Tucks
Pelvic Clocks
Spine Curls with Inner Thigh Squeeze
Curl Up
Climb a Tree Prep
Hip Rolls Feet Up
Double Leg Stretch Stage 2
Single Leg Kick Prep
Four Point K... -
The Essentials Collection: Workout 4 with Kathy King
This balanced Matwork class includes the following exercises:
Sliding down a Wall
Roll-downs against the Wall
Seated Side Reach
Spine Stretch Forward
Backstroke Arms
Double Knee Folds
Curl Ups with Arms
Single Leg Stretch Stage 3
Hip Rolls (feet up)
The Hundred Stage 4
Side-lying Leg... -
The Essentials Collection: Workout 5 with Kate Hodder
This balanced Matwork class is made up of the following exercises:
Standing Arm Circles in Pilates Stance
Side Reach
Dumb Waiter
Relaxation Position
Knee Circles
Spine Curls with Arm Raises
Curl Ups
Single Leg Stretch Stage 2
The Hundred Stage 3
Arm Openings
Side Lying Legs - Front ... -
The Essentials Collection: Workout 6 with Rachel Bish
This balanced Matwork class is made up of the following exercises:
Relaxation Position
Arm Circles
Knee Rolls
Single Leg Stretch Prep
Spine Curls with Inner Thigh Squeeze
Oblique Curl Ups
Single Leg Stretch - Stage 1
Bow and Arrow
Side Lying Lift & Lower
Diamond Press
Rest Position
Rocking
Tabl... -
The Essentials Collection: Workout 7 with Rachel Bish
This balanced Matwork class is made up of the following exercises:
Pilates Squats
Side Reach
Starfish
Neck Rolls
Spine Curls with Arm Raises
Curl Ups
Hip Rolls
Double Leg Stretch Stage 1
Oyster
Cobra Prep
Star 2
Four Point Kneeling - Tail Tucks
Spine Stretch Forward
Waist Twists
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With thanks ... -
The Essentials Collection: Workout 8 - Weights with Sarah Clennell
This short class with Sarah shows you how to incorporate weights into your Matwork class and how to prepare the body for the added load and challenge they provide.
Exercises covered include:
Pole Raises
Waist Twist
Standing Side Reach
Spine Curls
Spine Curls with Arm Raises
Hip Rolls... -
The Essentials Collection: Workout 9 with Rachel Bish
This balanced Matwork class is made up of the following exercises:
Shoulder Drops
Chicken Wings
Knee Folds
Ankle Circles
Spine Curls
Curl Ups
The Hundred - Stage 3
Arm Openings
Side Lying Circles
Cobra Prep
Rest Position
Threading a Needle
Pelvic Rock Backs
Tennis Ball Rises
Side Reach
Standi... -
The Essentials Collection: Workout 10 with Kate Hodder
In this short Matwork class, Kate looks at the following exercises in detail:
Tennis Ball Rises
Standing Waist Twist
Knee Drops
Spine Curls
Oblique Curls
Side Lying Leg Series
Diamond Press
Table Top
Seated Side Reach
Standing Corkscrew Arms
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With thanks to Hannah Cable
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Kate has been teachin... -
Essentials Collection: Workout 11 with Kate Hodder
In this short Matwork class, Kate looks at the following exercises in detail:
1. Relaxation Position
2. Starfish
3. Spine Curls
4. Curl Ups
5. Arm Openings
6. Dart
7. Table Top - Stage 2
8. Spine Stretch Forward
9. The Hundred - Stage 3
10. Sliding down the Wall
11. Roll Downs
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With thanks t... -
The Essentials Collection: Workout 12 with Lynne Cavanagh-Cole
In this short Matwork class, Lynne looks at the following exercises in detail:
1. Starfish
2. Spine Curls with Arms
3. Curl Ups
4. Chalk Circles
5. Knee Circles - Stage 1
6. Double Leg Stretch
7. Diamond Press
8. The Cat
9. Standing Side Reach
10. Pole Raises
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With thanks to Danai Pappa
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Or... -
The Essentials Collection: Workout 13 with Kate Hodder
In this short Matwork class, Kate looks at the following exercises in detail:
1. Ribcage Closure
2. Spine Curls
3. Curl Ups
4. Arm Openings
5. Single Leg Stretch - Stage 2
6. Diamond Press
7. Cat
8. Seated Waist Twist
9. Dumb Waiter
10. Seated Side Reach
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With thanks to Hannah Cable
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Kate ... -
The Essentials Collection: Workout 14 with Lynne Cavanagh-Cole
In this short Matwork class, Lynne looks at the following exercises in detail:
1) Relaxation Position with ABCs
2) Knee Folds
3) Ribcage Closure
4) Spine Curls
5) Curls Ups
6) Hip Rolls
7) Single Leg Stretch - Stage 3
8) Oyster
9) Dart
10) The Cat
11) Standing Side Reach
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With thanks to Danai... -
The Essentials Collection: Workout 15 with Lynne Cavanagh-Cole
In this short Matwork class, Lynne looks at the following exercises in detail:
1. Starfish
2. Spine Curls with Arms
3. Curl Ups
4. Chalk Circles
5. Knee Circles - Stage 2
6. Double Leg Stretch - Stage 2
7. Diamond Press
8. Cat
9. Standing Position
10. Standing Side Reach
11. Pole Raises (using ... -
The Essentials Collection: No.16 The Essentials Shoulder Girdle with Rachel Bish
Review the anatomy and function of the shoulder with the help of some great exercises, including Shoulder Drops, Pelvic Rock Backs, Chalk Circles and Corkscrew Arms.
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With thanks to Hernan Castro-Vidal
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In 2002, Rachel was a frustrated People Change Manager working for Royal Mail and struggling... -
The Essentials Collection: No.17 The Essentials Hip & Knee with Rachel Bish
Join Rachel as she reviews the anatomy of the hip and knee, explores joint movements, and takes you through a range of matwork exercises.
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Essentials Collection: Workout 18 with Kate Hodder
Kate will take you through a mat-based class with exercises drawn from the matwork teacher training course, starting in the Relaxation Position and finishing with Floating Arms.
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Thanks to Asena Roberts
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Kate has been teaching Pilates for over 10 years. She is a matwork course tutor for Body Co... -
Essentials Collection: Workout 19 with Kathy King
Kathy will take you through sequences of exercises drawn from the matwork teacher training course, starting in 4-point kneeling, moving through prone, and ending with some exercises in standing.
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With thanks to Asena Roberts
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Kathy is a London-based Body Control Pilates teacher. She is a mem... -
Essentials Collections: Workout 20 with Sarah-Louise Warden
Sarah takes you through a Matwork class based on all the Body Control Pilates favourites, focusing on correct technique and alignment at all times.
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With thanks to Chiara Favaretti
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Sarah was a dancer in West End shows with credits as a performer, dance captain, resident director and associat... -
The Essentials Collection: Workout 21 with Sarah-Louise Warden
Join Sarah as she takes you through a Matwork class comprised of the following exercises:
- Corkscrew Arms
- Standing Waist Twists
- Spine Curls with Arms
- Hip Rolls
- Curl Ups
- Double Leg Stretch
- Star 3
- Cobra
- Cat
- Side Reach
- Roll Downs
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With thanks to Heidi Monsen and Hernan Castro... -
Essentials Collection: Workout 22 with Kate Hodder
Join Kate for a mat-based workout comprised of the following exercises:
Relaxation Position
Windmill Arms
Oblique Curl Ups
SLS Stage 1
DLS Stage 1
The Hundred Stage 5
Extended Cat
Leg Pull Front Prep
Star Stage 3
Bow and Arrow
Roll Backs
Seated Side Reach
Arm Circles
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With thanks to Mina Klee ...
