Below is a list of the classical Pilates mat exercises. The exercises are listed exactly as they are presented in Joseph Pilates book, Return to Life Through Contrology.
In an effort to make this list an easy to copy and print reference, I have not linked the exercises to their instructions. You will find the same exercises listed, with links to most of their instructions, here: The Classical Pilates Exercises.
The instructions for these exercises, along with many more exercises such as modified versions; and exercises with equipment like exercise balls, fitness bands, and the magic circle are also available in the Pilates exercises folder.
The Pilates Mat Exercises in Classical Order |
| Hundred |
| Roll Up |
| Roll Over |
| One Leg Circle |
| Rolling Back (rolling like a ball) |
| One Leg Stretch |
| Double Leg Stretch |
| Spine Stretch |
| Rocker with Open Legs |
| Cork-Screw |
| Saw |
| Swan-Dive |
| One Leg Kick |
| Double Leg Kick |
| Neck Pull |
| Scissors |
| Bicycle |
| Shoulder Bridge |
| Spine Twist |
| Jack Knife |
| Side Kick |
| Teaser |
| Hip Twist |
| Swimming |
| Leg Pull - Front |
| Leg Pull |
| Side Kick Kneeling |
| Side Bend |
| Boomerang |
| Seal |
| Crab |
| Rocking |
| Control Balance |
| Push Up |
| ******** |
| Get Pilates Exercise Instructions |
