Joseph Pilates Original Mat Order

What is the Classical Pilates Mat Order?

Joseph Pilates carefully arranged the mat exercises in a specific sequence when he published Return to Life Through Contrology. Rather than being a random collection of movements, each exercise prepares the body for the next by building strength, mobility, coordination, and control.

One of the defining characteristics of classical Pilates is preserving this original order. While every classical Pilates instructor follows the sequence, that does not mean every client performs every exercise. Exercises may be omitted, modified, or substituted based on an individual’s experience, physical limitations, or goals. However, the overall progression and logic of the order remain the same.

As additional instructional articles are published on this website, each exercise below will link to detailed instructions, modifications, common mistakes, and benefits.

Joseph Pilates’ Original Mat Order

  1. The Hundred
  2. The Roll Up
  3. The Roll-Over
  4. The One Leg Circle
  5. Rolling Back (Rolling Like a Ball)
  6. The One Leg Stretch (Single Leg Stretch)
  7. The Double Leg Stretch
  8. The Spine Stretch
  9. Rocker With Open Legs (Open Leg Rocker)
  10. The Cork-Screw
  11. The Saw
  12. The Swan-Dive
  13. The One Leg Kick (Single Leg Kick)
  14. The Double Kick (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 (Hip Circles)
  24. Swimming
  25. The Leg-Pull Front (Leg Pull Down)
  26. The Leg-Pull (Leg Pull Up)
  27. The Side Kick Kneeling (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

Common Additions

Many contemporary classical Pilates instructors include additional exercises that were not part of the original mat sequence published in Return to Life Through Contrology. Two of the most common additions are:

  • Ab-5 Series
  • Mermaid

 

These exercises are widely taught today and can complement the original order while remaining consistent with classical Pilates principles.

Detailed instructional articles for each exercise are coming soon.