Here your will find instructions and photos for many Pilates Mat exercises. These exercises are free and include modifications for both beginner and intermediate students. These free online instructions are meant to support your Pilates practice and

While all Pilates exercises are about the whole body, these Pilates mat exercises put extra focus on toning the butt, hips and thighs, and supporting flexibility and increased range of motion.

Push-ups! Everybody knows about them, but have you done a push-up the Pilates way? Pilates push-ups use the whole body and require a new level of upper body stability and core strength. This exercise is great for the pectoral muscles and getting to t

Double leg kick is an intermediate Pilates mat exercise that builds back strength and flexibility. It is an extension exercise that also provides a great stretch for the chest and shoulders.

The Pilates Side Kick exercises strengthen and tone the hips and legs, as well as develop core strength by challenging the abdominals to stabilize the movement.

Swan stretches the abdominals and hip flexors, even as it strengthens the abdominals, back and shoulders. Add a neck roll for more freedom of motion.

Double Leg Stretch sounds like a leg stretch, but it is really a very strong abdominal strengthening workout. In this exercise, everything moves from center. Double Leg Stretch is an intermediate Pilates mat exercise.

Use Pilates Side Kick Front and Back to work the back extensor muscles, the abdominals, the hamstrings, and the hip flexors. Side Kick Front/Back tones the thighs, hips and abdominals. It is also an excellent balance challenge, calling forth the abil

Side leg lifts done as a Pilates exercise works the entire abdominal region. Lifting the legs together keeps the inner thighs and buttocks engaged as the powerhouse pulls in and up, developing core strength and balance.

Single leg stretch is one of the best Pilates mat exercises for working the abdominals. It is an especially good exercise for the lower abdominals. If flat abs is one of your goals, this exercise is for you.