Five Fundamental Pilates Movements & Why They Matter

The Core of Romana’s Pilates

Every Romana’s Pilates journey at LifeSpan begins with a handful of movements that build the body from the inside out. These exercises aren’t “beginners-only.” They are foundational for every student and teacher.

The Hundred

The Hundred warms the body, teaches breath control and endurance, and ignites the powerhouse. It’s often the first exercise in a session—whether you are in your first class or a seasoned apprentice.

Footwork on the Reformer

Footwork builds alignment from the ground up. By connecting feet to hips and core, this movement reveals imbalances and corrects posture.

• Explore our Reformer sessions to experience Footwork firsthand.

The Roll Up

Replacing sit-ups, the Roll Up strengthens the powerhouse and the spine while teaching controlled articulation. It lengthens and strengthens simultaneously.

The Series of Five

Five mat-based abdominal exercises that challenge stamina, focus, and endurance. They are deceptively simple—and endlessly valuable.

Stomach Massage Series

This Reformer exercise isn’t about your stomach—it’s about core control, circulation, and spinal mobility. Despite the name, it’s one of the most powerful series in the system.

Why These Movements Endure

Each of these exercises holds the DNA of Joseph Pilates’ method. Romana Kryzanowska preserved them because they train the body systematically. They are your key to progress.

Learn more about our Romana’s Pilates teacher training program.