Pilates Mat Order

Here is Joseph Pilates’ original mat sequence as published in “Return to Life Through Contrology”. Every classical Pilates instructor will use this order. That does not mean every client will do every exercise listed. It is fine to omit exercises as needed, but we always keep the progressions of the order.

Joseph Pilates Original Mat Order

  1. The Hundred
  2. The Roll Up
  3. The Roll-Over
  4. The One Leg Circle
  5. Rolling Back aka Rolling Like a Ball
  6. The One Leg Stretch aka Single Leg Stretch
  7. The Double Leg Stretch
      While these next 3 exercises are not a part of Joe’s original order, all classical Pilates instructors add them with the previous 2 exercises to create “The Abdominal Five Series”

    • The One/Single Straight Leg Stretch aka Scissors
    • The Double Straight Leg Stretch aka Lower-Lift
    • The Criss-Cross
  8. The Spine Stretch
  9. Rocker With Open Legs aka Open Leg Rocker
  10. The Cork-Screw
  11. The Saw
  12. The Swan-Dive
  13. The One Leg Kick aka Single Leg Kick
  14. The Double Kick aka Double Leg Kick
  15. The Neck Pull
  16. The Scissors
  17. The Bicycle
  18. The Shoulder Bridge
  19. The Spine Twist
  20. The Jack Knife
  21. The Side Kick
  22. The Teaser
  23. The Hip Twist With Stretched Arms
  24. Swimming
  25. The Leg-Pull Front
  26. The Leg-Pull
  27. The Side Kick Kneeling aka Kneeling Side Kick
  28. The Side Bend
  29. The Boomerang
  30. The Seal
  31. The Crab
  32. The Rocking
  33. The Control Balance
  34. The Push Up

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