Mat Pilates Fundamentals
Single Leg Stretch
First exercise of the Pilates abdominal series, coordinating leg alternation with precise hand placement for dynamic abdominal work.
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Beginner
Articles tagged "Beginner"
166 articles
Equipment Exercises
Magic Circle — Chest Press
Chest and shoulder strengthening exercise using the Magic Circle in front of the chest for upper body toning.
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Mat Pilates Fundamentals
Single Leg Circle
Pilates exercise developing pelvic stabilization while mobilizing the hip joint by drawing controlled circles with an extended leg.
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Equipment Exercises
Reformer — Footwork
Fundamental Reformer Pilates series targeting the lower limbs with different foot positions on the bar for complete and balanced strengthening.
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Mat Pilates Fundamentals
Spine Stretch Forward
Spinal mobility exercise in forward flexion stretching the posterior chain while developing awareness of seated vertebral stacking.
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Equipment Exercises
Resistance Band — Arm Series
Complete arm movement series with resistance band including biceps curl, triceps, chest expansion and rowing for balanced strengthening.
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Shoulders (Deltoids)
Y-Raise
The Y-raise strengthens the lower trapezius and posterior deltoid, essential for scapular stability.
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Mat Pilates Fundamentals
Roll-Up
Classic Pilates exercise developing segmental spinal mobility and abdominal control by rolling up and down the spine vertebra by vertebra.
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Legs — Quadriceps
Goblet Squat
The goblet squat is the best exercise for learning squat technique with a light load.
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Mat Pilates Fundamentals
The Saw
Pilates exercise combining thoracic rotation and lateral flexion to mobilize the obliques and stretch the hamstrings with a characteristic sawing motion.
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Back
Inverted Row
The inverted row is a bodyweight back exercise, accessible to beginners and progressive.
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Legs — Glutes
Donkey Kick
The donkey kick isolates the gluteus maximus in a simple and accessible movement.
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Functional Exercises
Single-Leg Romanian Deadlift
The Single-Leg Romanian Deadlift is a unilateral functional exercise targeting hamstrings and glutes, developing balance and postural stability.
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Equipment HIIT Exercises
Kettlebell Goblet Squat
The Kettlebell Goblet Squat is a deep squat with the KB held at chest, ideal for squat technique and leg strengthening in HIIT.
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Functional Exercises
Sandbag Carry
The Sandbag Carry involves carrying a heavy sandbag over a given distance, a functional loaded carry exercise for core and endurance.
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HIIT Protocols
EMOM (Every Minute On the Minute)
EMOM is a structured HIIT protocol where a fixed number of reps are performed at the start of each minute, remaining time is rest.
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Bodyweight HIIT Exercises
Jumping Jacks
Jumping Jacks are a classic cardio exercise perfect for HIIT warm-up or as active recovery between more intense movements.
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Functional Exercises
Crawl Patterns (Ground Movements)
Crawl Patterns (bear crawl, spider-man crawl, crocodile crawl, crab walk) develop coordination, core and functional mobility.
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