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 (page 2 of 3)
Leg Pull Back
A reverse plank with leg lifts. Challenges the entire posterior chain.
Leg Pull Front
A plank position with leg lifts that challenges full-body stability.
Mermaid Stretch
Seated side stretch that opens the side body.
Neck Pull
A challenging variation of Roll Up with hands behind head, requiring more core strength throughout.
Open Leg Rocker
A challenging balance exercise that combines rolling with an open leg V position. Tests core control and balance.
Pigeon Pose
Deep hip opener stretching glutes and hip rotators.
Plank
The fundamental full-body stability exercise. Foundation for many other exercises.
Push Up
The Pilates Push Up integrates a standing roll-down, a walk-out to plank, push-ups, and a walk-back to standing. It is a full-body exercise emphasising control and spinal articulation.
Quadruped Hip Extension
On all fours, extending one leg back to strengthen glutes.
Reverse Crunch
Lower ab focused crunch movement.
Rocking
An advanced back extension exercise where you rock forward and back while holding your ankles. Opens the chest and strengthens the entire posterior chain.
Rolling Like a Ball
A playful exercise that massages the spine while developing balance and core control. Maintain a tight ball shape throughout.
Roll Over
An advanced exercise that strengthens the core while improving spinal mobility. Legs travel overhead with control.
Roll Up
A challenging abdominal exercise that develops core strength and spinal articulation. Roll up one vertebra at a time.
Russian Twist
Rotational core exercise in V-sit position.
Saw
A seated twist that combines rotation with forward flexion, stretching the back and hamstrings.
Scissors
An advanced exercise performed while balanced on the upper back with hips lifted. The legs scissor dynamically while the core maintains complete stability.
Seal
A playful rolling exercise that massages the spine. Traditionally ends the mat sequence.
Shoulder Bridge
A bridge variation with leg extensions that challenges glutes, hamstrings, and core stability.
Side Bend
A side plank variation with a dip and lift that strengthens obliques.
Side Kicks - Circles
Small circles that target the outer hip while challenging stability.
Side Kick Series
A classical Pilates series performed lying on your side. Includes front/back kicks, up/down, and small circles. Strengthens the hips and challenges lateral stability.
Side Kicks - Front Back
First in the side-lying series. Challenges hip stability and strengthens outer thighs.
Side Kicks - Up Down
Part of side-lying series. Strengthens outer thigh and challenges hip mobility.
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.