Free Pilates Videos Online at About.com

Scapular stability, or shoulder stability, is a key concept in Pilates exercise. This video will help you see how the scapula move on the back and what position is considered most stable for safe exercise.

The scapular stabilization video is part of a detailed look at scapular stability that we have here at pilates.about.com. Other resources for understanding shoulder stability include:

This video gives you valuable insight into how to progress an exercise. Here, we move from Pilates breathing and learning to scoop the abs into a basic chest lift on the ball, on to chest lift with rotation and finally into a circular move called around the world. The exercise beautifully demonstrates pelvic and lower body stability as the torso moves.

More on Chest Lift:

Chest Lift on the Mat

Chest Lift with Rotation on the Mat

Push up on the ball is interesting because it allows you to work on your push up form while the ball supports some of your weight. On the other hand, that ball is going to require a lot of stabilizing from your core. This video will give you a lot of insight about how a Pilates push up should be done.

More on push up:

• Pilates Push Up on the Mat Instructions
• How Not to Do Push Up

Extension exercises are very important because we need to balance out all the forward bending exercise we do. This extension on the ball is especially well demonstrated. Notice the connection between working the hamstrings and the abdominals.

Bridge on the ball focuses on the hamstrings and glutes, but requires a lot of core stability to pull off. This video breaks the exercise down so that you can see how to get your alignment right, and learn to engage your hamstrings throughout the exercise.

Also see shoulder bridge Prep on the Mat

Written Exercise Instructions for Bridge on the Ball

Leg bend and stretch uses an exercise band to simulate the footwork exercises usually done on the Pilates reformer. These exercises tone the entire leg as well as work the abs and arms.

Learn About Exercise Bands
Pilates Exercises with Exercise Bands

Kickback with the exercise band will help you work your glutes (butt muscles) and hamstrings as well as your core as you keep you shoulders and pelvis stable and aligned as you move.

Learn About Exercise Bands
Pilates Exercises with Exercise Bands

Almost every Pilates reformer class starts with the footwork. This video gives you a detailed look at the footwork pattern, and importantly, the way to align your body and use your muscles.

Also see: Footwork on the Mat