Mat Pilates Fundamentals

15 Articles

RenforcementBeginnerIntermediate

Side Kick Series

Series of three Pilates exercises in side-lying position targeting abductors, adductors and lateral core with varied leg movements.

Published on February 21, 2026Read more

RenforcementAdvancedCore

Corkscrew

Advanced Pilates exercise drawing circles with both legs together to work the obliques and deep abdominals in controlled rotation.

Published on February 21, 2026Read more

RenforcementBeginnerIntermediate

Shoulder Bridge

Pilates exercise combining the glute bridge with unilateral leg extension to strengthen glutes and develop pelvic stabilization.

Published on February 21, 2026Read more

FlexibilityAdvancedCore

Boomerang

Advanced exercise integrating Roll-Over, Teaser and forward fold in a fluid sequence of leg crossing and uncrossing with total center control.

Published on February 21, 2026Read more

RenforcementAdvancedCore

Teaser

The most iconic and challenging exercise in the Mat Pilates repertoire, demanding exceptional abdominal control to form a perfect V shape.

Published on February 21, 2026Read more

RenforcementPostureBeginner

Swimming

Pilates exercise mimicking the crawl stroke to strengthen the entire posterior chain with alternating arm-leg flutter kicks in prone position.

Published on February 21, 2026Read more

FlexibilityAdvancedCore

Roll-Over

Advanced Pilates exercise mobilizing the spine in full flexion by bringing the legs overhead, developing abdominal control and spinal mobility.

Published on February 21, 2026Read more

BeginnerIntermediateCore

Single Leg Circle

Pilates exercise developing pelvic stabilization while mobilizing the hip joint by drawing controlled circles with an extended leg.

Published on February 21, 2026Read more

RenforcementIntermediateAdvanced

Swan Dive

Dynamic back extension rocking exercise, strengthening the spinal extensors and glutes through a pendulum motion between torso and legs.

Published on February 21, 2026Read more

BreathingBeginnerIntermediate

The Hundred

Fundamental Pilates exercise coordinating arm pumps with cyclic breathing to activate the transversus abdominis and rectus abdominis.

Published on February 21, 2026Read more

FlexibilityBeginnerIntermediate

Roll-Up

Classic Pilates exercise developing segmental spinal mobility and abdominal control by rolling up and down the spine vertebra by vertebra.

Published on February 21, 2026Read more

PostureFlexibilityBeginner

The Saw

Pilates exercise combining thoracic rotation and lateral flexion to mobilize the obliques and stretch the hamstrings with a characteristic sawing motion.

Published on February 21, 2026Read more

RenforcementIntermediateCore

Double Leg Stretch

Second exercise of the Pilates abdominal series, simultaneously extending arms and legs for maximum center stabilization challenge.

Published on February 21, 2026Read more

BreathingBeginnerIntermediate

Single Leg Stretch

First exercise of the Pilates abdominal series, coordinating leg alternation with precise hand placement for dynamic abdominal work.

Published on February 21, 2026Read more

BreathingFlexibilityBeginner

Spine Stretch Forward

Spinal mobility exercise in forward flexion stretching the posterior chain while developing awareness of seated vertebral stacking.

Published on February 21, 2026Read more

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