Mat Pilates
Showing 55 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 55 exercises (page 2 of 3)
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.
Single Leg Circles
Improves hip mobility and stability while challenging core control. Draw circles with one leg while keeping pelvis stable.
Single Leg Kick
A prone exercise that strengthens hamstrings and glutes while challenging back extension.
Single Leg Stretch
First of the Series of Five. Develops coordination, core strength, and hip flexor flexibility with alternating leg movements.
Single Straight Leg Stretch
Third of the Series of Five. Also called Scissors. Stretches hamstrings while maintaining core engagement.
Spine Stretch Forward
A seated forward fold that stretches the spine and hamstrings while teaching spinal articulation.
Spine Twist
A seated rotation exercise that improves spinal mobility and stretches the obliques.
Standing Roll Down
Standing forward fold articulating through spine.
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.