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The First 10 Pilates Mat Exercises and More

Learn the Classical Pilates Workout


Updated June 05, 2014

Though one will find tremendous variation in the way that Pilates exercises are presented today, there is a traditional order to the Pilates mat exercises as developed by Joseph Pilates.

Below are samples of the first 10 exercises of a classical Pilates mat workout, including a fundamental warm-up.

At the end of the first 10 exercises, which is meant to be an introduction to the classic order, there is a completed list - with links to instructions for  the rest of the exercises in a traditional program.

Begin with Pilates Fundamentals

Sazztastical/Flickr Creative Commons
The exercises in the traditional program create a challenging workout, especially for the abdominals. Most classes will precede this program with some warm-up fundamentals. I have also added modification reminders for each of the exercises to assist those who are beginning to develop their core strength or have physical challenges.

The Hundred

The Hundred
courtesy of Peak Pilates
The hundred builds core strength, stamina and coordination. To do this exercise you must fully engage the abdominal muscles as you practice a dynamic breathing pattern.

Modifications for the hundred include working with the legs higher, table-top legs, and leaving the head down.
See an Online Video of the Hundred
See Ten Ways to Improve Your Pilates hundred

The Roll Up

pilates roll up
courtesy of Kolesar Studios
Roll Up is a great challenge for the abdominal muscles, and a wonderful articulation for the spine. It has been said that one well executed Roll Up is equal to six regular sit ups, and is much better than crunches for creating a flat stomach.

Supported roll back and chest lift are good training exercises for Roll Up.

The Roll Over

pilates roll over
(c)2007, Marguerite Ogle
Roll over is one of those exercises that Joseph Pilates saw as stimulating the spine. It does involve a lot of spinal articulation, and the only way to control that is to use your abdominal muscles.

Remember, roll over goes only as far as the shoulders. It does not roll up on to the neck.

One Leg Circle

Pilates One Leg Circle
(c)2007, Marguerite Ogle
One Leg Circle challenges core stability, as one must keep the entire trunk -- including the hips -- still as one leg circles independently.

Modify one leg circle by having the non-working leg bent with the foot flat on the floor. The knee of the working leg can also be slightly bent.

Rolling Like a Ball

pilates picture
by Peter Kramer, courtesy of Kolesar Studios
The first of the rolling exercises, rolling like a ball stimulates the spine, deeply works the abdominals, and tunes us into the inner flow of movement and breath in the body.

Modifications for rolling like a ball include holding the thighs behind the knees and opening the legs further out from the body. Do not do rolling exercises if you have back or neck problems.
Read: Tips for Rolling Exercises.

Single Leg Stretch

Pilates Single Leg Stretch
courtesy of Peak Pilates
Single leg stretch is often cited as an exercise that helps target the lower abs. Of course it works the entire core, requiring strength and stamina as one maintains an upper body curve and keeps teh torso stable while switching the leg and arm positions.

Modify single leg stretch by leaving your head down or working with your legs higher.

Double Leg Stretch

Pilates Double Leg Stretch
(c)2007, Marguerite Ogle
Going for even more abdominal strength and endurance, we follow single leg stretch with Double Leg Stretch. Double Leg Stretch is a graphic way to experience working from the center of the body as the arms and legs reach away and return together.

Also see double leg stretch prep for beginners

Spine Stretch

Courtesy of Peak Pilates
Spine Stretch is a Pilates mat exercise that feels really good. Though it is still a flexion exercise done with the abs lifted, the emphasis has changed to stretching the spine. Spine stretch can also be a stretch for the hamstrings as well as a moment to center oneself before moving on to more challenging exercises.

Spine stretch rarely needs much modification, but those with tight hamstrings may want to sit on a small lift or have the knees slightly bent. Spine stretch can also be done with the arms lower, finger tips along the floor.

Open Leg Rocker

Pilates exercise
(c)2006, Marguerite Ogle
This is a deep abdominal control exercise. The rolling has to come from deep within the core, not from momentum. Throwing your head back to get going, or jerking yourself up by pulling on the legs are not part of it.

For some, rolling exercises are very hard and for some, they are not healthful for the back. Open leg balance is an alternative to open leg rocker.
Related Video
Pilates Exercise: The Hundred

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