{"id":10214,"date":"2026-09-23T13:54:20","date_gmt":"2026-09-23T11:54:20","guid":{"rendered":"https:\/\/2190pilates.gr\/product\/course-02-legs-core-flow\/"},"modified":"2026-09-23T14:47:03","modified_gmt":"2026-09-23T12:47:03","slug":"course-02-legs-core-flow","status":"publish","type":"product","link":"https:\/\/2190pilates.gr\/en\/product\/course-02-legs-core-flow\/","title":{"rendered":"Course 02 | Legs &#038; Core Flow"},"content":{"rendered":"\t\t<div data-elementor-type=\"product-post\" data-elementor-id=\"10214\" class=\"elementor elementor-10214 elementor-10163\" data-elementor-post-type=\"product\">\n\t\t\t\t<div class=\"elementor-element elementor-element-15c34b0c e-flex e-con-boxed qodef-elementor-content-no e-con e-parent\" data-id=\"15c34b0c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b498291 elementor-widget elementor-widget-text-editor\" data-id=\"b498291\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Legs &amp; Core Flow<\/strong>\u00a0is a progressively designed Pilates course consisting of 4 practices, with a focus on the legs, glutes and core.<\/p><p>Starting with bodyweight exercises, each practice builds on the one before it. Movements gradually evolve, intensity increases, and the course progresses from floor-based exercises to standing work and more challenging single-leg movements.<\/p><p>The goal is not simply to complete a series of exercises, but to give your body the time to\u00a0<strong>understand the movement, develop greater control and gradually adapt to increasing demands.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e92d5af elementor-widget elementor-widget-text-editor\" data-id=\"e92d5af\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Follow the practices in order and allow each session to prepare you for the next.<br \/><\/strong><\/p><p><strong>Move with intention. Build with consistency.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f70f3eb e-con-full e-flex qodef-elementor-content-no e-con e-child\" data-id=\"f70f3eb\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-f27820a e-con-full e-flex qodef-elementor-content-no e-con e-child\" data-id=\"f27820a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e92ef06 elementor-widget elementor-widget-text-editor\" data-id=\"e92ef06\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"1\"><strong>Practice 01 \u2014 Build the Foundation<\/strong><\/p><p>We begin with bodyweight exercises, building the foundations for proper activation, control and quality of movement.<br \/><br \/><\/p><p data-path-to-node=\"3\"><i data-path-to-node=\"3\" data-index-in-node=\"0\">This video is available exclusively to course subscribers. Please purchase the course to gain access.<\/i><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a83d3ff elementor-widget elementor-widget-image\" data-id=\"a83d3ff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1896\" height=\"980\" src=\"https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/1-2.png\" class=\"attachment-full size-full wp-image-10183\" alt=\"\" srcset=\"https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/1-2.png 1896w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/1-2-300x155.png 300w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/1-2-1024x529.png 1024w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/1-2-768x397.png 768w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/1-2-1536x794.png 1536w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/1-2-1000x517.png 1000w\" sizes=\"(max-width: 1896px) 100vw, 1896px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9f4eef5 e-con-full e-flex qodef-elementor-content-no e-con e-child\" data-id=\"9f4eef5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6e7e5cd elementor-widget elementor-widget-text-editor\" data-id=\"6e7e5cd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"4\"><strong>Practice 02 \u2014 Build the Strength<\/strong><\/p><p>We build on movements and patterns introduced in the first practice, gradually increasing the level of difficulty.<br \/><br \/><\/p><p data-path-to-node=\"3\"><i data-path-to-node=\"3\" data-index-in-node=\"0\">This video is available exclusively to course subscribers. Please purchase the course to gain access.<\/i><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-01c4c22 elementor-widget elementor-widget-image\" data-id=\"01c4c22\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1896\" height=\"980\" src=\"https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/2-2.png\" class=\"attachment-full size-full wp-image-10185\" alt=\"\" srcset=\"https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/2-2.png 1896w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/2-2-300x155.png 300w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/2-2-1024x529.png 1024w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/2-2-768x397.png 768w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/2-2-1536x794.png 1536w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/2-2-1000x517.png 1000w\" sizes=\"(max-width: 1896px) 100vw, 1896px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-598e018 e-con-full e-flex qodef-elementor-content-no e-con e-child\" data-id=\"598e018\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-7e31c97 e-con-full e-flex qodef-elementor-content-no e-con e-child\" data-id=\"7e31c97\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-66c67f7 elementor-widget elementor-widget-text-editor\" data-id=\"66c67f7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"1\"><strong>Practice 03 \u2014 Find Your Balance<\/strong><\/p><p>We move into standing positions and introduce more challenging single-leg exercises, developing strength, stability and balance.<br \/><br \/><\/p><p data-path-to-node=\"3\"><i data-path-to-node=\"3\" data-index-in-node=\"0\">This video is available exclusively to course subscribers. Please purchase the course to gain access.<\/i><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-270246e elementor-widget elementor-widget-image\" data-id=\"270246e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1896\" height=\"980\" src=\"https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/3-2.png\" class=\"attachment-full size-full wp-image-10187\" alt=\"\" srcset=\"https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/3-2.png 1896w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/3-2-300x155.png 300w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/3-2-1024x529.png 1024w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/3-2-768x397.png 768w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/3-2-1536x794.png 1536w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/3-2-1000x517.png 1000w\" sizes=\"(max-width: 1896px) 100vw, 1896px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7e34e22 e-con-full e-flex qodef-elementor-content-no e-con e-child\" data-id=\"7e34e22\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e988c6f elementor-widget elementor-widget-text-editor\" data-id=\"e988c6f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"4\"><strong>Practice 04 \u2014 Put It All Together<\/strong><\/p><p>We combine standing and floor-based exercises in a more dynamic practice, with greater intensity and increased demands on the whole body.<br \/><br \/><\/p><p data-path-to-node=\"3\"><i data-path-to-node=\"3\" data-index-in-node=\"0\">This video is available exclusively to course subscribers. Please purchase the course to gain access.<\/i><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8511be1 elementor-widget elementor-widget-image\" data-id=\"8511be1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1896\" height=\"980\" src=\"https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/4-2.png\" class=\"attachment-full size-full wp-image-10189\" alt=\"\" srcset=\"https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/4-2.png 1896w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/4-2-300x155.png 300w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/4-2-1024x529.png 1024w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/4-2-768x397.png 768w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/4-2-1536x794.png 1536w, https:\/\/2190pilates.gr\/wp-content\/uploads\/2026\/09\/4-2-1000x517.png 1000w\" sizes=\"(max-width: 1896px) 100vw, 1896px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p><span style=\"font-family: arial, sans-serif;\">4 practices. One progressive journey towards greater strength, control and stability.<br \/>\n<\/span><\/p>\n<p><span style=\"font-family: arial, sans-serif;\"><strong>4 practices \u00b7 16\u201320 min \u00b7 All levels<\/strong><br \/>\n<strong>Equipment: Loop band (or resistance band optional)<\/strong><\/span><\/p>\n","protected":false},"featured_media":10183,"template":"","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false},"product_brand":[],"product_cat":[126],"product_tag":[],"class_list":["post-10214","product","type-product","status-publish","has-post-thumbnail","product_cat-courses","first","instock","shipping-taxable","purchasable","product-type-simple"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.1.1 - aioseo.com -->\n\t<meta name=\"description\" content=\"4 practices. 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