MOVE Like a Contrology Freak

Using the Wall as your Mat


  1. Lean back on the Wall w/ feet slightly away from Wall in PILATES STANCE
  2. Flatten your back against the Wall reaching your tailbone toward the floor & crown of head toward ceiling
  3. SCOOP YOUR POWERHOUSE in & up to lengthen & stabilize your spine
  4. Reach your arms forward, parallel to the floor and shoulder-distance apart


Keeping your back pressed firmly against the Wall:

  1. Inhale your arms up & exhale to circle them around & down 3 times
  2. Reverse. Inhale your arms down & exhale to circle them around & up 3 times


  1. Starting with a CERVICAL NOD, peel one vertebra at a time away from the Wall, stopping with your fingertips in line with the bottom of your knee caps (make sure your tailbone points down toward the bottom of the Wall & your navel lifts up & back to the top of the Wall
  2. HUG YOUR MIDLINE, SCOOP YOUR POWERHOUSE, & roll up one vertebra at a time.
  3. On the 3rd repetition, hang with relaxed arms & neck. Circle your arms 3 times in each direction
  4. Roll up to standing, pressing one vertebra at a time into the Wall


  1. Turn your feet into parallel & measure an additional foot length away from the Wall
  2. Bend your knees to slide down the Wall stopping with your legs parallel to the floor
  3. Press your back into the wall and the balls of your big toes, small toes, & center of your heels into the floor to slide back up the Wall. (option: Reach your arms forward when you squat & lower them when you return to standing

** 1-3lb weights are optional with the Wall series. Start with 1lb dumbbells

“Contrology develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind, and elevates the spirit.”

- Joseph Pilates

(Creator of Contrology, aka the Pilates Method)