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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Beginner
Articles tagged "Beginner"
166 articles
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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Equipment Exercises
Swiss Ball — Crunch
Abdominal crunch on Swiss ball offering superior range of motion and increased deep stabilizer recruitment.
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Equipment Exercises
Magic Circle — Inner Thigh Squeeze
Adductor isolation exercise using the Pilates Magic Circle between the knees to strengthen inner thigh muscles.
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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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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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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
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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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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Back
Inverted Row
The inverted row is a bodyweight back exercise, accessible to beginners and progressive.
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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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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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HIIT Protocols
AMRAP (As Many Rounds As Possible)
AMRAP is a HIIT protocol where you complete maximum rounds of a circuit in a fixed time, measuring endurance and work capacity.
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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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Bodyweight HIIT Exercises
Speed Burpee (No Push-Up)
The Speed Burpee removes the push-up from the classic burpee to maximize speed and cardio volume, ideal for Tabata and AMRAP protocols.
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HIIT Protocols
Pyramid Interval
The pyramid interval is a progressive HIIT protocol ascending and descending (10-20-30-40-50-40-30-20-10 sec), varying intensity over about 8 minutes.
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Equipment HIIT Exercises
Kettlebell Swing
The Kettlebell Swing is a ballistic exercise targeting the posterior chain, combining explosive hip hinge and cardiovascular endurance for HIIT.
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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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