Basic to Advance level
MAT-based Pilates Exercises
Mat - The Hundred (100)
Lie on your back, knees together and bent, feet flat on the floor. Lengthen spine and neck.
Mat - HAMSTRING STRETCH
Lie on your back, one leg straight up to the ceiling, the other leg on the mat. Grasp just below the knee on the vertical leg.
Mat - Double Leg Stretch
Chin to chest and lengthen your spine and neck. Eyes on your belly button; maintain shoulder
tips lightly touching the mat and both knees slightly apart and into your chest.
Mat - Criss-Cross
Stack your hands under your head, elbows out wide. Knees bent and feet on the floor. Curl
up so that just the tips of the shoulder blades touch the mat and your eyes are on the belly.
Mat - The Saw
Open your legs a little wider than your shoulders and reach your arms out to the sides in line with your shoulders. Sit tall; lift up out of your hips; perch with the toes to kneecaps.
Pilates Teaser On Mat
Sit with knees bent, and thighs at 45 degrees to the mat. Extend one leg and press the knees together. Arms reach to the sky. Chest lifted, lower spine curved.
MAT - SWIMMING PREP
Lie on stomach. Arms reach straight out in front in line with the shoulders and legs reach long and parallel behind. Nose to the mat, abdominals scooped in and up. All toes on ground, Lengthen!
Mat - MERMAID STRETCH
Sit with your back lined up to
the side of your mat and bring your feet to the left so that the sole of the right foot is against the left thigh and the left foot is just off the mat. The left arm is straight to the ceiling, “glued” to the ear
MAT - SHOULDER BRIDGE PREP
Lie on your back with the knees bent and heels under knees. Press your palms into the mat.
