Here is Joseph Pilates’ original mat order 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
- The Hundred
- The Roll Up
- The Roll-Over
- The One Leg Circle
- Rolling Back (or Rolling Like a Ball)
- The One Leg Stretch (or Single Leg Stretch)
- The Double Leg Stretch
- The Spine Stretch
- Rocker With Open Legs (or Open Leg Rocker)
- The Cork-Screw
- The Saw
- The Swan-Dive
- The One Leg Kick (or Single Leg Kick)
- The Double Kick (or Double Leg Kick)
- The Neck Pull
- The Scissors
- The Bicycle
- The Shoulder Bridge
- The Spine Twist
- The Jack Knife
- The Side Kick
- The Teaser
- The Hip Twist With Stretched Arms (or Hip Circles)
- Swimming
- The Leg-Pull Front (or Leg-Pull Down)
- The Leg-Pull (or Leg-Pull Up)
- The Side Kick Kneeling (or Kneeling Side Kick)
- The Side Bend
- The Boomerang
- The Seal
- The Crab
- The Rocking
- The Control Balance
- The Push Up
Common Additions
- Ab-5 Series
- Mermaid
Info coming soon…