The Traditional Order of Pilates Mat Exercises

Learn the classical Pilates workout

Though one will find tremendous variation in the way Pilates exercises are presented today, there is an original traditional order to the Pilates mat exercises as developed by Joseph Pilates.

Below are samples of the exercises of a classical Pilates mat workout, including a fundamental warm-up. The exercises in the traditional program create a challenging workout, especially for the abdominals. Many instructors and classes will precede this classical program with some warm-up exercises.

Each exercise notes modification reminders to assist those who are beginning to develop their core strength or have physical challenges.

Pilates Mat Exercises

woman doing a single leg stretch

Verywell / Ben Goldstein

Below are the mat Pilates exercises you will learn about including:

  • The hundred
  • Roll-up
  • Roll-over
  • One-leg circle
  • Rolling like a ball
  • Single leg stretch
  • Double leg stretch
  • Spine stretch
  • Open leg rocker

The Hundred


Watch Now: How to Do the Classic Pilates Hundred Like a Pro

The hundred helps build core strength, stamina, and coordination. To do this exercise you must fully engage the abdominal muscles as you practice a dynamic breathing pattern. Modifications for the hundred include working with the legs higher, or slightly bent, and leaving the head down.

The Roll Up


How to Do a Modified Roll Up

The roll up is a great challenge for the abdominal muscles and a wonderful articulation for the spine. Well-executed roll ups activate the abs better than regular sit-ups and are much better than crunches for creating a flat stomach. Supported roll back and chest lift are good training exercises for the roll-up.

The Roll Over


How to Do a Perfect Pilates Roll Over

The roll over is one of those exercises that Joseph Pilates saw as stimulating the spine. It does involve a lot of spinal articulation and the only way to control that is to use your abdominal muscles. Remember, roll over goes only as far as the shoulders. It does not roll up onto the neck.

One Leg Circle


Watch Now: How to Do a Single Leg Circle

The one leg circle challenges core stability as one must keep the entire trunk—including the hips—still as one leg circles independently. Modify this move by having the non-working leg bent with the foot flat on the floor. The knee of the working leg can also be slightly bent.

Rolling Like a Ball


Watch Now: How to Nail Rolling Like a Ball

The first of the rolling exercises, rolling like a ball stimulates the spine, deeply works the abdominals, and tunes us into the inner flow of movement and breath in the body. Modifications for rolling like a ball include holding the thighs behind the knees and opening the legs further out from the body. Do not do rolling exercises if you have back or neck problems.

Single Leg Stretch


Watch Now: Build Ab Strength With a Single Leg Stretch

Single leg stretch is often cited as an exercise that helps target the lower abs. But there is no such muscle as "the lower ab." This exercise works the entire core. It requires strength and stamina as one maintains an upper body curve and keeps the torso stable while switching the leg and arm positions. Modify single leg stretch by leaving your head down or working with your legs higher.

Double Leg Stretch


Watch Now: How to Do the Core-Strengthening Double-Leg Stretch

Going for even more abdominal strength and endurance, we follow single leg stretch with double leg stretch. This move is a graphic way to experience working from the center of the body as the arms and legs reach away and return together.

Spine Stretch


Watch Now: Lengthen Your Spine with the Spine Stretch

Spine stretch is a Pilates mat exercise that feels really good. Though it is still a flexion exercise done with the abs lifted, the emphasis has changed to stretching the spine. Spine stretch can also be a stretch for the hamstrings as well as a moment to center oneself before moving on to more challenging exercises.

Spine stretch rarely needs much modification, but those with tight hamstrings may want to sit on a small lift or have the knees slightly bent. Spine stretch can also be done with the arms lower, fingertips along the floor.

Open Leg Rocker


Watch Now: Strengthen Your Core with the Open Leg Rocker

Open leg rocker is a deep abdominal control exercise. The rolling has to come from deep within the core, not from momentum. Throwing your head back to get going, or jerking yourself up by pulling on the legs, are not part of it.

For some, rolling exercises are very hard, and for some, they are not healthful for the back. Open leg balance is an alternative to open leg rocker.

6 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Marguerite Ogle MS, RYT
Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years.