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 🤣

That's brilliant. I was hopeless to begin with, and I was in a face to face class. Screen wise, is it possible to use an I-pad or laptop which you can set up in the general direction you need to be facing? On a chair or stool in front of you when standing or lying on your back. On the floor in front of you when lying on your front or side? Do not worry about which way to breathe just yet, just get used to the exercises. No-one engages their core the whole time, just bring it back when you realise it's relaxed away. Once the way we slowly move with concentration becomes more natural and co-ordinated, then we can bring in breathing, increased levels etc. 2-4 sessions per week is enough, but getting in some shorter sessions such as the quick start session (may be worth watching & doing that if you haven't yet), or the daily maintenance session, would be a great idea. Doing too much, too fast, and pushing too hard can certainly cause things to kick off too.

@Antoni Krolik Any time!