Pilates Exercise Library
98+ exercises with detailed instructions and modifications
Showing 24 of 98 exercises (page 3 of 5)
Neck Pull
A challenging variation of Roll Up with hands behind head, requiring more core strength throughout.
Neck Stretches
Gentle neck mobilization and stretching.
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.
Pike on Chair
Standing pike pressing and lifting pedal. Extreme core and shoulder challenge.
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.
Roll Back on Cadillac
Rolling down spine while holding bar. Develops core control and spinal articulation.
Roll Down with Band
Seated roll down with band around feet for hamstring stretch and core work.
Roll Down with Ring
A Roll Down performed while squeezing the Magic Circle between the hands or inner thighs. The ring adds resistance that deepens the engagement of the core and inner thighs.
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.
Short Box - Flat
Seated on box, hinging back with flat spine. Challenges core in extension.
Short Box - Round
Seated on box, rolling back with rounded spine. Core and spinal articulation.
Short Box Series
A classical Reformer series performed sitting on the box. Includes round back, flat back, side-to-side, twist, and tree. Develops abdominal strength and spinal mobility.
Shoulder Bridge
A bridge variation with leg extensions that challenges glutes, hamstrings, and core stability.