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Classical Mat Exercises Basic Intermediate Advanced

This document provides exercise lists and sequences for classical Pilates mat work at basic, intermediate, and advanced levels. The basic level includes exercises like The Hundred, Roll Up, Single Leg Circles, and Spine Stretch Forward done for 3-5 repetitions each. The intermediate level builds on the basic with additional exercises like Criss Cross, Open Leg Rocker, and Side Kick Series. The advanced level further challenges the practitioner with variations of exercises done for 5-10 repetitions, including exercises that work the inner thighs, hips, and backbends.

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Jasna Sotirovic
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72 views

Classical Mat Exercises Basic Intermediate Advanced

This document provides exercise lists and sequences for classical Pilates mat work at basic, intermediate, and advanced levels. The basic level includes exercises like The Hundred, Roll Up, Single Leg Circles, and Spine Stretch Forward done for 3-5 repetitions each. The intermediate level builds on the basic with additional exercises like Criss Cross, Open Leg Rocker, and Side Kick Series. The advanced level further challenges the practitioner with variations of exercises done for 5-10 repetitions, including exercises that work the inner thighs, hips, and backbends.

Uploaded by

Jasna Sotirovic
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Classical Pilates Mat - Exercise Lists & Sequences

Joseph Pilates Return to Life Mat - Order & Repetitions

The Hundred 100 The Spine Twist 3 sets


The Roll Up 3x The Jack Knife 3x
The Roll Over 5 sets The Side Kick 3x ea
The One Leg Circle 5x ea The Teaser 3x
Rolling Back 6x The Hip Twist with Stretched Arms 3 sets
The One Leg Stretch 5-12x Swimming 20x
The Double Leg Stretch 5-12x The Leg Pull Front 3 sets
The Spine Stretch 3x The Leg Pull 3 sets
Rocker with Open Legs 6x The Side Kick Kneeling 4x ea
The Cork-Screw 3 sets The Side Bend 3x ea
The Saw 3 sets The Boomerang 6x
The Swan-Dive 6x The Seal 6x
The One Leg Kick 6 sets The Crab 6x
The Double Kick 5x The Rocking 5x
The Neck Pull 3x The Control Balance 6x
The Scissors 6 sets The Push Up 3x
The Bicycle 5 sets 3x
The Shoulder Bridge 3 sets
Classical Pilates Mat
Basic, Intermediate, Advanced - Levels & Repetitions

Basic Order Intermediate Order


The Hundred 100 pumps The Hundred 100 pumps
Roll Up 3-5x Roll Up 3-5x
Single Leg Circles 3-5x Single Leg Circles 3-5x
Rolling Like a Ball 5-10x Rolling Like a Ball 5-10x
Single Leg Stretch 5-10 sets Single Leg Stretch 5-10 sets
Double Leg Stretch 5-10x Double Leg Stretch 5-10x
Spine Stretch Forward 3-5x Single Straight Leg Stretch 5-10 sets
Double Straight Leg Stretch 5-10x
Criss Cross 5-10 sets
Spine Stretch Forward 3-5x
Open Leg Rocker 6x
Corkscrew 3-5 sets
Saw 4 sets
Neck Roll 3 sets
Single Leg Kicks 5 sets
Double Leg Kicks 3 sets
Neck Pull 5x
Side Kick Series 5-10x
-Front/Back
-Up/Down
-Small Circles
Teaser 1 3x
Seal 6x
Classical Pilates Mat - Advanced Order & Repetitions
The Hundred 100 Side Kicks: all 3-10x
Roll Up 3-5x - Front/Back
Roll Over 3 sets - Up/Down
Single Leg Circles 3-5x - Circles
Rolling Like a Ball 5-10x - Bicycle
Single Leg Stretch 5-10 sets - Inner Thigh Lifts, Beats & Circles
Double Leg Stretch 5-10x - Big Circles
Single Straight Leg Stretch 5-10 sets - Hot Potato
Double Straight Leg Stretch 5-10x - Big Scissors
Criss Cross 5-10 sets Teaser 1 3x
Spine Stretch Forward 3-5x Teaser 2 3x
Open Leg Rocker 6x Teaser 3 3x
Corkscrew w/Hips over 3-5 sets Hip Circles 3 sets
Saw 4 sets Swimming 3 breaths
Neck Roll/Swan 3-5x Leg Pull Front 3 sets
Single Leg Kicks 5 sets Leg Pull Back 3 sets
Double Leg Kicks 3 sets Kneeling Side Kicks 4 sets
Neck Pull 3-5x Mermaid 3 sets
High Scissors 3-5 sets Side Bend 3x ea side
High Bicycle 3-5 sets Snake/Twist 3 sets
Shoulder Bridge 3-5 kicks Boomerang 3 sets
High Bridge 1x Seal 6x
Spine Twist 3 sets Crab 3-6x
Jackknife 3x Rocking 5x
Control Balance 3x
Push Ups 3-10x

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