Though one will find tremendous variation in Pilates exercises, there is a traditional order to the mat exercises developed by Joseph Pilates.
Below are classical Pilates mat exercises, including a fundamental warmup. The exercises in the traditional program create a challenging workout, especially for your abdominals. Many instructors and classes will precede this classical program with some warm-up exercises.
Each exercise notes modification reminders to assist those beginning to develop their core strength or have physical challenges.
Pilates Mat Exercises
Below are the exercises you will learn to do on your Pilates mat, including:
- The Hundred
- Roll-up
- Roll-over
- One-leg circle
- Rolling like a ball
- Single leg stretch
- Double leg stretch
- Spine stretch
- Open leg rocker
The Hundred
Watch Now: How to Do the Classic Pilates Hundred Like a Pro
The Hundred helps build core strength, stamina, and coordination. To perform this Pilates mat 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 or slightly bent and leaving your head down. You can also perform this exercise with your legs propped on an exercise ball.
The Roll Up
How to Do a Modified Roll Up
The roll-up is a great challenge for the abdominal muscles and a wonderful articulation for the spine. Well-executed roll-ups activate the abs better than regular sit-ups and are much better than crunches for creating a flat stomach. Supported roll-back and chest lift are good training exercises for the roll-up.
The Roll Over
How to Do a Perfect Pilates Roll Over
The 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 onto the neck.
One Leg Circle
Watch Now: How to Do a Single Leg Circle
The one leg circle challenges core stability as one must keep the entire trunk—including the hips—still as one-leg circles independently. Modify this Pilates mat exercise 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
Watch Now: How to Nail Rolling Like a Ball
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.
Single Leg Stretch
Watch Now: Build Ab Strength With a Single Leg Stretch
Single leg stretch is often cited as an exercise that helps target the lower abs. But there is no such muscle as "the lower ab." This exercise works the entire core. It requires strength and stamina as one maintains an upper body curve and keeps the 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
Watch Now: How to Do the Core-Strengthening Double-Leg Stretch
Going for even more abdominal strength and endurance, we follow single-leg stretch with double-leg stretch. This move is a graphic way to experience working from the center of the body as the arms and legs reach away and return together.
Spine Stretch
Watch Now: Lengthen Your Spine with the Spine Stretch
Spine stretch is a Pilates mat exercise that feels really good. Though it is still a flexion exercise with 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 their knees slightly bent. Spine stretch can also be done with the arms lower, and fingertips along the floor.
Open Leg Rocker
Watch Now: Strengthen Your Core with the Open Leg Rocker
Open leg rocker 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 challenging, and for some, they are not healthful for the back. Open leg balance is an alternative to open leg rocker.