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Table 1
Beginner Mat Exercises
Precaution
Check with a physician before attempting these exercises. Follow instructions
carefully and if pain is present discontinue the activity.
Proper descent to the floor and proper placement of the body on the mat.
100
10 sets
Beginner
Sample discussion/topics: keep upper body still while pumping, maintain proper
placement of the legs, visually focus on navel, keep base of shoulder blades on the
mat, use of the power house in technique class
Goals: warm-up, circulation, breathing
First learn with modifications: feet on mat with head down, or soft knees with
chin to chest, begin with 20 repetitions (or 2 sets) and gradually increase to 100
(or 10 sets)
Roll – Up
3-5X
Beginner
Sample discussion/topics: maintain Pilates stance, placement of arms at 45
degrees over head, no tucking of pelvis
Goals: articulate and strengthen the spine, lengthen the spine, stretch hamstrings,
work the powerhouse
First learn with modifications: half roll up, knees bent
Single Leg Circles
5/5
Beginner
Sample discussion/topics: proper size of circle, ideal breathing pattern,
exaggeration of the cross of the leg, stable and anchored hips, relationship of the
exercise to rond de jambe and other rotary movements
Goals: control of hips and legs, stretch hamstrings, articulation of the leg in the
hip joint
First learn with modifications: one knee bent with foot flat on floor, complete
small circles with limited ROM
Rolling Like a Ball
6X
Beginner
Sample discussion/topics: initiation from the powerhouse, proper breathing
pattern, placement of hands, shape of arms
Goals: massage of the spine, balance, control, strengthen the powerhouse
First learn with modifications: soft knees, hands behind thighs, roll down the spine
until elbows are straight
Single Leg Stretch
Up to 10X
Beginner
Sample discussion/topics: proper breathing pattern, correct knee alignment, keep
elbows open and shoulders square
Goals: hamstring stretch, powerhouse strength, back stretch, coordination
Modifications if needed: soft knees, hands behind hamstrings, head down
Double Leg Stretch
5-10X
Beginner
Sample discussion/topics: ideal placement of the legs, proper coordination of
arms, maintain chin to the chest, coordination of limbs and the importance of
coordination in technique class
Goals: strengthen the powerhouse, stretch the arms and legs, breathing
First learn with modifications: arms only with head down, add legs with chin to
chest when ready
Spine Stretch Forward
3-5X
Beginner
Sample discussion/topics: placement of box, flexion of ankles, keep arms parallel
to floor, keep legs parallel, weight on the ischial tuberosity (sitz bones), flexion,
the box in Pilates and its relationship to alignment at barre and center
Primary muscles: rectus abdominus, obliques, iliopsoas - also arm flexors
Goals: articulation of the spine, stretch hamstrings and back, breathing
Modifications if needed: softly bent knees
Seal
6X
Beginner
Sample discussion/topics: clapping at proper times, transition to standing, clap
legs not feet, flexion
Goals: massage the spinal muscles, balance, coordination, loosen hips, cool down
Primary muscles: iliopsoas, obliques, rectus abdominus – also hip and arm flexors
Modifications if needed: clap legs without rolling, clap only when sitting
*This table cannot be reproduced, copied, or distributed
without the permission of Elizabeth Lowe Ahearn and Pure Pilates,
Inc.