Pilates Exercise Instructions and Workouts

By Marguerite Ogle, About.com Guide to Pilates

Looking for free Pilates exercises? Here's a large selection of free Pilates exercise instructions, including workouts for the Pilates magic circle, resistance bands and exercise ball.

1. Pilates Mat Exercises
2. Workout Routines
3. Equipment Exercises
4. Pilates Technique

Pilates Mat Exercises

Use these Pilates mat exercises to develop core strength, flexibility and balance. Find free instructions for beginner through advanced exercises.

• Beginner Exercises
• Index of Mat Exercises
• Core/Abdominal Focus
• Stretch and Strength for the Back

• Lower Body Focus
• Upper Body Work
• Pilates Movement Fundamentals

Workout Routines

Sample Pilates workouts designed for a variety of interests.

• Warm Up and Centering Exercises
• Quick Workout 1
• Pilates Stretches
• Level 2 Stretch and Strength
• The Flat Abs Series

• The Side Kick Series
• Pilates and Yoga Exercises
• 5 Minute Pilates
• The First 10 Classic Exercises
• How to Create Your Own Workout

Equipment Exercises

The magic circle and fitness band are small, affordable pieces of Pilates equipment that can be used to great effect in an exercise program. Get instructions for exercises using these versatile pieces of equipment.

• Magic Circle Exercises
• Fitness Band Exercises
• Fitness Ball Exercises
• Pilates Equipment Buyers' Guide

Pilates Technique

Pilates is known to change bodies quickly, creating long lean muscles and making movement efficient and enjoyable. Understanding these basic techniques will help you "make sense" of Pilates exercises.

• Six Pilates Principles
• Exercise Modification Tips
• How to Pull In Your Abdominals
• Find Your Neutral Spine Position
• Learn the C-Curve

• Tips for Rolling Exercises
• Sequential Breathing
• Meet Your Abs
• Use an Image for Balanced Development