Pilates Exercise Library
98+ exercises with detailed instructions and modifications
Showing 24 of 98 exercises (page 4 of 5)
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.
Stomach Massage Series
A series targeting the abdominals while seated on the reformer.
Superman
Full back chain activation with arms extended.
Supine Twist
Gentle spinal rotation while lying on back.
Swan
A back extension exercise that strengthens the posterior chain while opening the chest. Counterbalances forward flexion.
Swan Dive
Advanced version of Swan that adds a rocking motion. Requires strong back extensors and control.
Swimming
A prone dynamic exercise that challenges back extensors and coordination with flutter-kick motion.
Teaser
The signature advanced Pilates exercise. Balance on tailbone with arms and legs extended in V position.
Teaser on Chair
Classic Teaser performed seated on chair with pedal work.
The Hundred
The signature Pilates warm-up exercise that pumps the blood and warms the body. Named for the 100 arm pumps performed.
Thread the Needle
Gentle twist that opens thoracic spine and stretches shoulders.
Toe Taps
Lying exercise alternating toe taps to floor while maintaining flat back.
Warrior I
Standing lunge with arms reaching overhead. Builds leg strength and balance.