PILAT3S Library
Master the PILAT3S method, one exercise at a time
Explore a comprehensive library of exercises with detailed videos and instructions. Build confidence, refine your technique, and bring the PILAT3S concept to life through clear, visual learning.
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Childs pose to core
Description
Child’s Pose to ab roll-out prep. Place hands on top of the footbar, knees wide. Hold Child’s Pose, slowly curve up like a cat, create a 3/4 plank, and repeat.
Finisher
Hold child’s pose.
Spring guide
1B.
Footbar position
Up.
Breathe pattern
Inhale to prepare, exhale to move.
Exercise purpose
To mobilise spine and find engagement of abdominis, pelvic floor, obliques, scapular, and pelvic stabilisers.
Regressions, progressions & adaptions
Regressions: 1B 1Y.
Layers
Add a single-arm extension – Child’s Pose, arm extends straight behind. Core engagement, elongate one arm above head. Alternate sides.