Mat Pilates
Showing 65 mat pilates
Mat Pilates is the foundation of the Pilates method, featuring exercises performed on the floor with just a mat. These classic movements develop core strength, flexibility, and body awareness using your own body weight as resistance.
Showing 24 of 65 exercises
Bicycle
An advanced classical Pilates exercise combining scissor legs with a cycling motion. Develops deep core strength, hip flexibility, and coordination.
Bird Dog
A stability exercise extending opposite arm and leg while maintaining neutral spine.
Boomerang
An advanced flowing exercise combining Roll Over, Teaser, and forward stretch.
Butterfly Stretch
Inner thigh and hip opener.
Child's Pose
Resting pose that stretches back, hips, and shoulders.
Clamshell
A side-lying glute-medius isolation exercise. Targets the lateral hip stabilisers that are often dormant from sitting — critical for squat/lunge stability, single-leg balance, and pelvic control during running and rotational sports. Performed bodyweight or with a mini-band above the knees.
Control Balance
One of the most challenging classical mat exercises requiring total body control. Balances on the upper back while legs alternate overhead.
Corkscrew
An advanced exercise that challenges obliques with circular leg movements while keeping shoulders stable.
Crab
A challenging rolling exercise that combines the coordination of crossing the legs with a forward roll to balance on the crown of the head.
Criss Cross
Fifth and final of the Series of Five. Targets obliques with twisting motion while alternating legs.
Dead Bug
Core stability exercise with alternating arm and leg extensions while maintaining flat back.
Donkey Kicks
Glute activation on all fours.
Double Leg Kick
A prone exercise combining hamstring kicks with back extension and shoulder stretch. Full body integration.
Double Leg Stretch
Second of the Series of Five. Challenges core stability as both arms and legs extend away from center simultaneously.
Double Straight Leg Stretch
Fourth of the Series of Five. Also called Lower Lift. Intense core challenge lowering both legs together.
Downward Dog
Inverted V position stretching entire back body.
Figure Four Stretch
Supine hip stretch targeting glutes and piriformis.
Glute Bridge Single Leg
Single leg bridge for glute strength.
Happy Baby
Hip opener in supine position.
Hip Circles
From Teaser position, circle both legs together. Extreme core challenge.
Hip Flexor Stretch
Essential stretch for tight hip flexors.
Hollow Body Hold
Gymnastics-inspired core stability hold.
Jackknife
An advanced inversion that requires strong core control. Hips lift directly to ceiling.
Kneeling Side Kick
A kneeling balance exercise that challenges lateral stability while kicking.
About Mat Pilates
Classic floor-based Pilates exercises requiring no equipment
Explore our complete collection of mat pilates with detailed step-by-step instructions, modifications for different fitness levels, and expert tips from certified Pilates instructors. Each exercise includes breath patterns, alignment cues, and common mistakes to avoid.