Pilates Mat Exercises (30+)

• The One Hundred • Open Leg Rocker

• The Roll-Up • Jack-Knife
• Single Leg Circles • Criss-Cross
• Corkscrew • Teaser
• Rolling Like A Ball • Single Leg Teaser w/twist
• Single Leg Stretch • The Seal
• Double Leg Stretch • Side Kick Series
• Spine Stretch Forward  Kicks to the front and back
• Single Straight Leg  Bicycle
• Double Straight Leg  Leg Lifts
 Leg Circles – Big and Small
• The Saw
 Double Leg Lift
• The Roll-Over  Lower Leg Lift
• Swimming  Lower Leg Circles
• Single Leg Kicks  Big Scissors
• Double Leg Kicks
 The One Hundred
• Steps:
1. Lie down on the mat
2. Shoulders and legs off the mat
3. Extend arms and legs
4. Inhale for 5 count, exhale for
5 count while pumping arms
up and down (pulses)
5. Repeat 10 times

https://gethealthyu.com/exercise/pilates-100/
 The Roll-up
• Steps:
1. Lie down on the mat
2. In: Arms overhead, chin to
chest, round back
3. Ex: Pull in abs and deepen the
curve of spine towards toes.
4. In: Roll back, keep rounding
back (vertebra by vertebra)
5. Ex: Shoulders on the mat,
arms down

https://corebody.ca/the-anatomy-of-the-pilates-roll-up/
 Single Leg Circles
• Steps:
1. One knee towards chest,
straighten it towards the
ceiling.
2. In: Circle the leg over opposite
shoulders
3. Ex: lower the legs towards the
center in the circle motion
4. Repeat and Reverse
https://www.sportskeeda.com/health-and-fitness/what-is-
single-leg-circle-pilates-tips-technique-correct-form-benefits-
common-mistakes
 Corkscrew
• Steps:
1. Extend legs straight to the
ceiling
2. In: Circle around until 45
degree
3. Ex: Back to center
4. Repeat and Reverse

https://www.wikihow.fitness/Do-the-Corkscrew-in-Pilates
Rolling Like A Ball
• Steps:
1. Sit on the mat with your knees
bent
2. Lift both feet off the mat,
round back (C-shape)
3. In: Roll back (shoulders only)
and Ex: Up
4. Repeat

https://blog.paleohacks.com/gentle-pilates-core-back-
workout/
 Single Leg Stretch
• Steps:
1. In: Round up
2. Ex: One leg flex, one leg out
3. In: Switch legs
4. Repeat

https://www.ideafit.com/personal-training/sample-pilates-
exercise-single-leg-stretch/
Double Leg Stretch
• Steps:
1. In: Pull abs in, curve the body
up
2. Ex: Reach hands and legs in
opposite direction
3. Repeat

https://gethealthyu.com/exercise/double-leg-stretch/
 Spine Stretch Forward
• Steps:
1. In: Sit straight, lengthen spine
to ceiling
2. Ex: Slowly go forward and
downward, gaze between
knees or thighs
3. Engage core and leg muscles at
the end range.

https://www.verywellfit.com/pilates-mat-exercise-spine-
stretch-2704662
 Single Straight Leg
• Steps:
1. Lengthen spine, curl chin and
upper body off the mat, legs
45 degrees
2. In: Pull one leg toward
3. Ex: Switch and pull another leg
toward
4. Repeat

https://www.pilatesanytime.com/exercise-
view/1804/video/Pilates-Single-Straight-Leg-Stretch-by-
Meredith-Rogers
 Double Straight Leg
Palms overhead(Optional) • Steps:
1. Heels together*,
2. In: Lower the legs towards the
mat
3. Ex: Draw both legs straight to
the ceiling
4. Repeat

https://exloversvs.life/product_details/15302256.html
The Saw
• Steps:
1. Sit straight, feet shoulder-
width apart, arms to the sides
2. In: Twist L/R
3. Ex: Lean forward to opposite
feet
4. Repeat

https://en.drink-drink.ru/kak-delat-pilu-v-pilatese/
 The Roll Over
• Steps:
1. In: Legs straight up, point toes
2. Ex: Lift hips up, legs over head
3. Slowly back to original
positions (vertebra by
vertebra)
4. Repeat

https://www.verywellfit.com/pilates-roll-over-exercise-
instructions-2704704
 Swimming
• Steps:
1. Lie down on the mat on
stomach
2. Extend arms and Legs off the
mat
3. Lift right arm and left leg
towards the ceiling and vice
versa
4. Keep breathing, repeat
https://www.popsugar.com/fitness/photo-
gallery/34732337/image/34732351/Circuit-Three-Pilates-
Swimming
 Single Leg Kicks
• Steps:
1. Press down with elbows,
lengthen the upper body
2. Ex: Bend L/R leg to 90 degrees
angle
3. In: Switch leg
4. Repeat

https://pilatesology.com/the-pilatesology-encyclopedia/single-
leg-kicks/
Double Leg Kicks
• Steps:
1. Clasp your hands together
behind the back
2. In: Lift upper body high, leg
straight
3. Ex: Lower upper body on the
mat, legs curl (heels to hip)
4. Repeat

https://br.pinterest.com/pin/283937951493501589/
 Open Leg Rocker
• Steps:
1. Sit on the mat, Flex feet, hold
ankles
2. Extend arms and legs
3. Ex: Roll back (vertebra by
vertebra)
4. In: Roll back up to seated
position
5. Repeat
https://www.skimble.com/exercises/1835-open-leg-rocker-
how-to-do-exercise
 Jack-Knife
• Steps:
1. Lie on the mat
2. In: Legs 45 degrees
3. Ex: scoop abs in, lift the hips over
shoulders
4. In: Arms press on the mat to
extend the legs toward the
ceiling
5. Ex: Slowly roll back down on mat
6. Repeat

https://www.skimble.com/exercises/1836-jack-knife-how-to-
do-exercise