The Practice
Where everything comes together. Full programs, daily routines, and focused practices to help you build strength, improve mobility, and move with more confidence — wherever you’re beginning today.
Choose a complete program if you want to build a foundation, a daily routine when time is short, or a targeted practice when your body needs something specific.
A Note from Gina
This is where everything comes together. You don’t have to do everything, and you definitely don’t have to do it perfectly. Just start somewhere. Pick something that feels right for today, and let that be enough. Small, consistent movement has a way of changing more than we expect.
— GinaCore Foundations
The full practices — build your foundation.
Pilates for Beginners
Brand new to Pilates? Start here — the foundations, one move at a time.
Start here →The Original 10
The classic ten-exercise mat sequence, for when the beginner work feels easy.
Begin →Strong Bones
A full weight-bearing foundation for strong bones — 3× a week.
Begin →Stretch with Gina
A full-body stretch to open everything up and simply let go.
Begin →Sideline Series
Stretch & strengthen the whole side body — waist, ribs, hips & inner thighs.
16 moves →Moving Through Pregnancy
Gentle, safe prenatal Pilates — strength for a changing body and for delivery.
16 moves →Short Daily Routines
Ten minutes or less, for any moment in your day.
Morning Mobility
Nine gentle moves to wake the body — about ten minutes.
9 moves →Desk Stretch Break
Undo the desk — quick releases for anyone who sits to work.
14 moves →Post-Walk Stretch
Six stretches to cool down and lengthen after a walk.
8 moves →Evening Wind-Down
Slow, restorative stretches to soften into sleep.
9 moves →Hips & Glutes
A quick side-lying burn for the hips and glutes.
7 moves →Wake Up Your Hips
Five deep openers to release tight hips and free the groin.
7 moves →Quick Abs
The classic Pilates stomach series for deep core strength.
7 moves →Standing Arm Series
The classic standing arm series with light weights — strong, sculpted arms.
8 moves →Easy Days
For the good days — a brighter, fuller flow to move and energize.
10 moves →Gentle Movement
For the hard days — the softest way to move, slow and kind.
8 moves →Targeted & Restorative
Gentle, focused practices for specific needs.
Pelvic Floor — Foundations
Understand and reconnect with your pelvic floor — the place to begin.
Begin →Pelvic Floor — Practice
The daily practice and log, once the foundations feel familiar.
Begin →Standing Balance
Simple standing work to build steadiness and confidence on your feet.
Begin →Back Care Series
A gentle, spine-safe series to ease and protect the low back.
13 moves →Head Over Shoulders
Undo the forward-head slouch and stack your head over your shoulders.
Begin →Open the Front Body
Doorway openers to release the chest and undo the slump.
Begin →