About the course

The 3D Pilates Core program is a revolution in the health and fitness industry. This Workshop is a perfect designated fitness program and a crossover capturing both the western physical Pilates method of exercise and the eastern philosophic Tai Chi spine exercise system. With this innovative combination, the training is full of substance and challenge, and would be arousing great interest and fun for health and fitness professionals.

3DPilatesis a skill-enhancing program focusing on body balancing and core improvement suitable for any fitness Instructors or health professionals. The enhanced skills could beneficially be employed for rehabilitation purposes as well as healing chronic injuries of joints and body structure.

Day 1
Aim / Program Objectives:

1. To understand the Pilates art of controlled movements
2. To learn a new training program to maintain healthy spine with a strong hip core muscle
3. To learn and practice several representative Pilates movements
4. To demonstrate and understand the ‘3D’ meaning
5. To find out the Pilates core training benefits to joints exercise
6. To learn the use of energy power to enhance fitness in daily life and sports performance
7. To maintain a healthy body in good dynamic balance

Day 2
Aim / Program Objectives:

1. To learn more about energy flow and the use of leverage through the joints based on coordination and relaxation
2. To be more interactive in core training for body balance
3. To learn how to empower the hip and spine
4. To explore the particular training in preventing falls for elderly
5. To learn a meditation healing method for the parasympathetic system
6. To simplify the complicated Tai chi Core exercise for easy learning
7. Examination and demonstration 3D Pilates Principles

3D Pilates Core training course (3D Pilates program)
Instructor: Mr. Mike LEUNG BSc (Hon)
fitness & exercise
Mr. Chan Pak Kin B.Sc(Hon)

Date: TBI
Time: 10:00-17:00
Place: Lecture room or Sports hall
Duration: 12 hours
Fee: included exam and certificate

Title: Explore the 3D Pilates Core in life
Objective: Introduces and defines holistic exercise. It also focuses on how Pilates applies to our daily life and how it helps us to keep healthy joints. Find out how to use our core muscles to maintain a good body alignment to prevent falling down.

Study Hours
6 hours x 2 consecutive days from 1000-1300, 1400-1700

Maximum 30 persons

Graduated student with passed will be awarded ‘3D Pilates Core Instructor’ certificate.

Tools: Rubber Band, Yoga Block, Pilates Mat. Fitball
Day One Agenda

Balance basic and dynamic assessment

Functional Vs Structural core

Selective Pilates mat work exercise to improve core power

Experience dynamic core power while walking

improve core power uses

How to protect a 3D spine


Day Two Agenda

3D Pilates for joints

8 Steps to Core connection

Upper limb and lower limb connection

Muscle meditation for healing

Explore the Tai chi balance power

Examination and Demonstration

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