CHAPTER 4 Classic Pilates Mat Exercises

It's time to dive into your Pilates practice. I've put together the original 34 classic Pilates mat exercises to get you on the mat and moving right now. This list includes full descriptions with pictures and key points to ensure you have all the study materials you need to properly perform, practice, and master your Pilates training.

In addition to the classic mat exercises, I've included modifications and add-ons for each exercise. Depending on your skill level, you may choose to begin practicing and mastering the modifications, honing the original exercises before moving on to the add-ons.

The add-ons increase the challenge and difficulty level of each exercise by incorporating more core stability, movement, focus, flexibility and strength. I have added an“Intensity Meter”, and so each add-on is listed in order of difficulty (Level 1, Level 2, Level 3, and occasionally the dreaded Master), giving you a clear ladder of progression. As your mind and body build, so do your exercises and flows. Remember: Pilates always meets you where you are.

▇ PILATES 100

AREAS TARGETED: Core, shoulders, adductors and quads

This exercise signals the official start of your Pilates workout—and we're starting with a bang that puts your muscles on notice!

Lie on your back, draw your legs to tabletop position and peel the head and shoulder off the mat while raising your arms to the sides. Make sure your low back is imprinted against the mat.
Extend the legs and zip them up into Pilates stance (page 23) with the heels together and feet pointed. Deepen the pull of your abdominals to prepare for the incoming movement.
While breathing in for 5 counts and out for 5, pump the arms up and down together about 4-6 inches while sinking the shoulders down and back and expanding the chest. Keep the abdominals pulling into the spine on the exhales. The pumping of the arms is in unison with your breath and will last for 100 counts—hence the name of the exercise.

Key Points

The Pilates 100 is a beautiful demonstration of core stability in action. The core must work extra hard to stabilize the body against the vigorous movement of the arms. Focus on using your center as an anchor against those pumping arms. You can increase the difficulty by lowering your legs closer to the floor, making your core work harder.
Keep the chin tucked down towards the chest with enough space in between for a small apple. You will feel a nice stretch in the back of your neck and avoid any undue strain. You may also keep your head on the floor (or use a pillow or rolled up towel) if the strain of lifting your head off the floor is too much. (This applies for all the exercises in this book.)
All the pumping married with the staccato breaths saturates your muscles with oxygen and strengthens the lungs.

Add-ons

LEVEL 1

Single Leg Stretch 100: This is an addition to the Single Leg Stretch exercise which you'll learn shortly in the classic 40. Keeping the 100 arm position, draw your right knee in at a 90 degree angle and extend your left leg 45 degrees off the ground or lower (as long as the lower back stays flat). The chin is tucked the same way as the 100 as you inhale for 5 while you pump your arms 4-6 inches and switch your legs in a controlled, smooth movement. Exhale for 5, continuing to pump the arms and return to the starting position. Repeat for 100 breaths. Force the muscles to strengthen with movement and constant disruption.

LEVEL 2

Scissors 100: From Single Leg Stretch 100, simply extend the legs and point the feet. Now you're in a position for the Scissors, which adds more weight and inertia to the movements. Scissor the legs with the constant 5 breaths in and 5 breaths out, all while pumping the arms in a controlled manner. Repeat for 100 breaths. The calibration of the movement between the arms and legs takes practice; Pilates has a lot of moving parts which must synchronize in order for the flow to ignite. Just remember that practice makes the master. When you feel confident with the precision of this exercise, it's time to move on.

LEVEL 3:

Boat 100: Pop your body up to Boat position. Boat is a classic yoga pose and one which is going to ramp up the core stability, balance and intensity of the 100 exercise, in addition to strengthening the hip flexors which attach the inner thigh bones to the front of the spine. From a seated position, bring your legs to tabletop position (you can also extend your legs to full boat pose, which is brutal) sitting on your sit bones and tailbone. Keep the same chin and arm position as the standard 100 as you once again pump the arms 4-6 inches, palms down and to the precise rhythm of 5 counts in and 5 counts out, in the nose and out the mouth for 100 pulses. It's always in the nose and out the mouth in Pilates; we perform so much better and more efficiently with a constant reinforcement of deep, focused breaths.

You will find the core stability to be rather severe in this pose due to the extra balance adding to the disruption of the core. Just holding Boat is demanding and with the glorious intrusion of the pumping arms, it forces your body and mind to dig deeper and maintain the movement without falling over. You may also extend your legs out on the 5-count inhale and draw them back to Boat with the 5-count exhale.

MASTER

Arms Overhead 100: Now we come to the final variation in the 100 series. We could almost base an entire workout on just this progression of exercises; they are such a dynamic demonstration of discovering, building and putting into practice the eight principles of Pilates listed in Chapter 1. Movement which progressively builds on itself develops the body naturally with very minimal side effects to hinder our practice. That is why this exercise is listed at “Master” intensity level. It enables you to work your way up and master not only the exercise but the movement. Your goal as an athlete is to always perform better, move better, react faster.

Lying on your back, extend the arms overhead and the legs extended in Pilates stance. Imprint your low back into the mat with a strong pelvic tilt. Pump your arms up and down palms up with the 5 count in and 5 count out. Your core will explode in all directions as it works overtime to anchor the body against the weight of the extended arms and legs. Repeat 100 times.

You may also direct the legs as in Single Leg Stretch or the Scissors. Work your way outward from the core and experience your body strengthening in real time towards effortless movement on the field, court and snow hill.

▇ THE ROLL UP

AREAS TARGETED: Core, spine and legs

This exercise forces you to get to know your spine and integrate fluidity.

Begin seated, with legs extended together. Inhale and reach your arms overhead.
Exhale, flex your feet and hinge up and over the legs, bringing your hands to both sides of your heels. Inhale and reverse the exercise as if you're stacking your spine against a wall.
Inhale and reverse the exercise as if you're stacking your spine against a wall.
Exhale, tuck your chin to your chest and roll down one vertebra at a time, squeezing the legs together.
Finish exhaling and extend your arms overhead.
Inhale, lift your arms to the ceiling, exhale, and peel your spine off the mat one vertebra at a time. Repeat the exercise 5-10 times.

Key Points

The roll up needs to be performed at the same speed through the entire exercise. Someone watching you perform it should not be able to perceive where the exercise begins, but rather should see a constant flow. There will be an urge (or necessity) to use momentum at certain points, but practice smoothing those “jerky” movements out. The key word is control.
Use the “C-Curve” in this exercise, which is the rounding of the back and spine like a wheel (or the letter “C”) for the smoothest, healthiest roll down and roll up. You want to fully articulate the spine from top to bottom of the movement. This also means tucking your chin to your chest on the roll up and roll down. This exercise requires a flexible, durable spine.
Squeeze your legs together for the entire evolution of the exercise to create more stability and add some extra leg work.
Focus on the contraction of the abdominals to prevent your feet from lifting off the mat. I call it “flying feet”. If focus is taken away from the abdominal engagement, the feet will rise and disrupt the flow. Keep your belly button to your spine on the exhales, and keep the foundation in your center.

Modification

I call this the Half Roll Back. It has all the mechanics of the roll up, but you only roll down about halfway, keeping the C-Curve in the spine. Then, reverse and continue, practicing control the entire time.