Flexibility will improve through regular Pilates. However, for better results, especially if limited, you may want to set some time aside for *developmental stretching*. This is where you hold the stretch for 30 seconds, and every 10 seconds try to relax a little further into it. Hope this helps!

@Antoni Krolik again in my paid membership I have a developmental stretching session. I may have something coming soon here which will be much lower cost than my full membership bur gives access to many more sessions. In the shorter term, I'd perhaps search for Hip flexors and quads Hamstrings and calves Adductors and glutes Perhaps also chest Shoulders Back Individually search for developmental stretches for those areas. Or even just search for the stretch such as "hamstrings stretch" then do the 30 seconds, relaxing in to it a little further every 10 seconds. To be developmental you've got to stay in the stretch for 30 seconds as long as it all feels fine. Developmental stretching is what really makes a difference to flexibility

Great question — and first up well done with that consistency👌 Three sessions already and planning another one is exactly how to get results. On the pelvic tilts and bridges: What you’re describing is really common early on. if we are a bit tight in the lower back we can expect some feedback or complaint. As long as: there’s no sharp pain no proper “ouch” and it doesn’t feel worse afterwards then you’re generally fine to carry on. The main thing is don’t force range. Keep the movement small, smooth and controlled — especially with the pelvic tilts. Dont oush in to discomfort, go smaller. . If after the session it feels the same or a bit looser rather than worse, that’s a good sign you’re not overdoing it. As for bridge, ensure glutes are on, and that you're not over extending at the top. Sometimes we can push a bit far at the top, this will be felt in lower back. Think abs at the top ribs sliding to hips a touch, and shiuld feel better on your back. Finally, the swans (yep, that’s the right name 🙂): Totally normal. Early on the body will try to help itself by pushing through the abs because the back muscles aren’t quite confident yet. That doesn’t mean you’re weak or doing it wrong. A couple of things to try: Think more about peeling the front of the chest/ribs from the floor ratherthan pushing up. Keep the lift lower — even a small hover is moving in the right direction. Don't force range! That pattern usually settles as the back gets stronger and more familiar with the movement. Nothing you’ve said rings alarm bells. You’re listening to your body, adjusting when needed, and staying consistent — that’s the game. If anything feels worsening or aggrevating then ease up and et's speak

@Donna Koch glad you enjoyed! Yes heavy in heels light in toes so your weight still heads slightly back 🙂

@Donna Koch 👌

@Donna Koch That's really good! Nice work! How has your diet been? (not as in "on a diet" but have you been managing to eat pretty well? Did you see the new food pyramid adopted now in the US?

@Donna Koch sounds like you've got it 💪

Not in this free group. What I would say is that Pilates is more about working from exercise to exercise with concentration, taking in the information while applying it to your exercise. It's more important to get full sessions done regulalry and consistently. If you really wanted to work on a specific exercise, you can stop and rewind the video to work through that exercise again perhaps?

@Antoni Krolik I wouldn't stress too much about individual exercises. Although what you are saying does make perfect sense. I would try and just work yourself through the sessions, which are generally pretty rounded and include a little of everything. Many of the exercises are going to aid back pain, and general exercise is also going to be good. Try and consistently get your 2-4 sessions per week consistently, for 12 initial weeks, and then lets see where we are! PS Joseph Pilates wouldn't tell his students anything about the exercises and hardly spoke to them during a session 🤣