Pilates is a highly effective form of exercise that targets core strength, flexibility, and overall body conditioning. Whether you’re a beginner or an advanced practitioner, these 35 Pilates exercises progress from basic to more complex movements, providing a comprehensive routine for strengthening your body.
- The Hundred
Lie on your back, lift your legs, and pump your arms up and down while inhaling for five counts and exhaling for five counts. Repeat for ten breath cycles.
- Single Leg Stretch
Lie on your back, and hug one knee into your chest while extending the other leg out. Switch legs in a scissoring motion.
- Double Leg Stretch
Curl head and shoulders off the mat, extend both arms and legs out, then circle arms around to hug knees back into the chest.
- Rolling Like a Ball
Balance on your tailbone and roll back and forth in a tight ball, using your core muscles to control the movement.
- Single Straight Leg Stretch
Lie on your back, extend one leg while holding the other ankle, and switch legs in a scissor motion.
- Double Straight Leg Stretch
Lie on your back, and lift both legs up and down without letting them touch the floor.
- Scissors
Lie on your back, lift both legs, and switch them in a scissor motion while holding one ankle at a time.
- Lower Lift
Lie on your back with your legs extended upwards, lower them towards the floor without letting them touch it.
- Criss-Cross
Lie on your back, lift your head and shoulders off the mat, twist your upper body to touch the opposite knee, and extend the other leg.
- Spine Stretch Forward
Sit with legs extended, inhale and lengthen your spine, then exhale and hinge forward at the hips.
- Saw
Sit with legs extended, twist your upper body to one side, reach towards your opposite foot, and then return to centre.
- Swan Dive Prep
Lie on your stomach, lift your chest and arms off the mat, keeping your legs grounded.
- Side Leg Lift Series
Lie on your side, lift, and lower the top leg in various directions to target the outer thigh and hip muscles.
- Plank
Start in a push-up position, but with your weight on your forearms. Keep your body in a straight line from head to toe.
- Single Leg Kick
Lie on your stomach, alternate bending and straightening one leg at a time, engaging your glutes and hamstrings.
- Double Leg Kick
Lie on your stomach, bend both legs, and kick them towards your glutes, then extend them while lifting your chest off the mat.
- Neck Pull
Sit with legs extended, round your spine, and roll down, then roll back up, engaging core muscles.
- Mermaid
Kneel with one leg extended to the side, reach one arm overhead, then side bend towards the extended leg.
- Side Bend
Kneel with one arm extended overhead, side bend towards the extended arm.
- Teaser
Lie on your back, roll up to a seated position, extend your legs and reach forward, then roll back down.
- Single Leg Teaser
Lie on your back, lift one leg, and roll up to a seated position, extend the lifted leg and reach forward, then roll back down.
- Double Leg Teaser
Lie on your back, roll up to a seated position with both legs lifted and extended, reach forward, and then roll back down.
- Seal
Sit with legs bent and feet together, hold your ankles, balance on your tailbone, and rock forward and backwards.
- Corkscrew
Lie on your back, lift your legs up, circle them to the side, and then back down while keeping your torso stable.
- Saw with Twist
Sit with legs extended, twist your upper body to one side, reach towards your opposite foot, then twist back to centre.
- Control Balance
Lie on your back, lift your legs and torso into a V position, and balance on your tailbone.
- Star
Lie on your side, lift and lower both legs in a scissor motion.
- Snake Twist
Start in a push-up position, twist your upper body to one side, reaching your arm towards the ceiling.
- Open Leg Rocker
Balance on your tailbone, roll back, and use momentum to rock forward and balance on your sitting bones.
- Seated Twist
Sit with legs extended, twist your upper body to one side, reaching towards the back, then twist back to the centre.
- High Scissors
Lie on your back, lift both legs up, and scissor them up and down.
- High Bicycle
Lie on your back, lift your head and shoulders off the mat, twist your upper body to touch the opposite knee, and extend the other leg.
- Controlled Scissor
Lie on your back, lift your head and shoulders off the mat and scissor your legs in and out.
- Controlled Bicycle
Lie on your back, lift your head and shoulders off the mat and bicycle your legs in a controlled motion.
- Advanced Teaser
Lie on your back, roll up to a seated position with legs extended and lifted, reach forward, and then roll back down.
Pilates offers a diverse range of exercises that progressively challenge and strengthen your entire body. By incorporating these 35 exercises into your routine, you’ll experience improved core strength, flexibility, and overall physical well-being.
Disclaimer: The information provided in this guide is for general informational purposes only and is not intended as professional medical, fitness, or health advice. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition or fitness programme. Never disregard professional medical advice or delay seeking it because of something you have read in this guide. The use of any information provided in this article is solely at your own risk. The author and publisher do not assume any responsibility for any liability, loss, or risk, personal or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this guide.
