Pilates Mat Exercises and Order

Try the original mat order from Joseph Pilates book ‘Return to Life’. A great one to memorize and enjoy no matter where you are.

  • Author: Lesley Logan
  • May 8, 2020
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30 min full pilates exercises & order workout on the mat online pilates classes
30 min full pilates exercises & order workout on the mat online pilates classes

30-minute Pilates Mat Workout

The original mat order in Joseph Pilates book ‘Return to Life‘ is a great one to memorize and enjoy no matter where you are. But, it can be hard to learn from pictures or you might just want to be able to get a quick reminder on how to do an exercise. Below is the order that I use based on the order in Joseph Pilates book and also the classical mat order that Jay Grimes and many other classical Pilates teachers use.

Classical Pilates is based on Joseph Pilates’ orders

If you’re wondering that there’s a classical Pilates? Yes, just like other fitness modalities there are different versions. Classical Pilates is based off of Joseph Pilates orders and his intentions, and is how I like to teach Pilates. Is there a better version of Pilates? No, the best version is the one that you enjoy for your body. And that is amazing. And that’s what I would love for you to explore. Because I think it’s important to not get in the nuances of which one is better, but instead which one is better for you.

Because I believe that everyone should have a personal practice, memorizing the order, from “Return to Life,” or from my deck can be really difficult. Like, have you ever tried to memorize anything recently? And so I find that by having a practice in your body and experience in the movements in your body, not just seen, but actually doing it makes it so much easier to memorize the order so you can have personal practice whether you have access to this video. Or if you’re somewhere where there’s no access to internet. It’s important that you can lay down on the ground and have a personal Pilates practice that makes you do your life better.

Mat Pilates exercise order list:

Click on each exercise to watch a tutorial and read more specifics on how to do it.

  1. 1. 100
  2. 2. Roll Up
  3. 3. Roll Over
  4. 4. Single Leg Circle
  5. 5. Rolling Like a Ball
  6. 6. Single Leg Stretch
  7. 7. Double Leg Stretch
  8. 8. Single Straight Leg Stretch
  9. 9. Double Straight Leg Stretch
  10. 10. Criss Cross
  11. 11. Spine Stretch Forward
  12. 12. Open Leg Rocker
  13. 13. Corkscrew
  14. 14. Saw
  15. 15. Swan
  16. 16. Single Leg Kick
  17. 17. Double Leg Kick
  18. 18. Thigh Stretch
  19. 19. Neck Pull
  20. 20. High Scissors
  21. 21. High Bicycle
  22. 22. Shoulder Bridge
  23. 23. Spine Twist
  24. 24. Jackknife
  25. 25. Side Leg Kicks
  26. 26. Teaser
  27. 27. Hip Circles
  28. 28. Swimming
  29. 29. Leg Pull
  30. 30. Leg Pull Front
  31. 31. Kneeling Side Kicks
  32. 32. Side Bend
  33. 33. Boomerang
  34. 34. Seal
  35. 35. Crab
  36. 36. Rocking
  37. 37. Control Balance
  38. 38. Push Ups

Pilates is a Practice, Not a Perfect

My love, you just did it! You just did the full order. And whether or not you skipped some, or omitted some, replaced them with something that you’re more able to do right now, you did this. And it’s so important that you hear that from someone. Because too often, Pilates can attract people who want to be perfect, and have this control and do it right. And guess what, every day is a new day to be inside your body. So I want you to sit here and just take a moment and celebrate what you did do. And recognize that it’s brave and courageous to replace something with what you couldn’t do yet, with something that you could, right? If you weren’t able to do something yet, it is brave and courageous to replace it with something you can do right now. That’s what we like to say, at OnlinePilatesClasses.com™.

Check out the Pilates Mat exercise options

To our members, we drop a new class every single week for the mat, and the reformer, and every single month on the mat, reformer, tower and chair. If you only have access to the floor, then check out the mat exercise options, because this is what Joseph Pilates created first. This is what he wanted us all to do. But it’s a practice. And even if you’re a teacher, you still have to give yourself permission to be in practice, to be in process. And that’s what we like to do. We like to remind you through accountability, through the amazing community, and through also giving you feedback on your form. In fact, only OPC members can get a feedback on their form, in real time in our live class that we do every month together. And also you can send video and when you’re ready.

Continue to become your own teacher

It is important to me that you continue to become your own teacher. It’s one of the most amazing things you can get for yourself because how you talk to yourself here on this mat is how you are going to train yourself for obstacles and challenges in your life. That is what we believe in OnlinePilatesClasses.com™. And so if you would like to try out, what it’s like to be in community, to have accountability, to have someone use the exercise to teach you how to teach yourself. So if you want to try that out, check us out here. Thank you so much for letting me teach you today. Thank you so much for let me nerd out with you. This is my favorite thing to do. My favorite thing is to like really let people fall in love with the mat because that’s what I fell in love with first. And if you have questions, join us on Sundays at 9am Pacific Time where I answer your questions live. Have an amazing day.

xx-LL

By Lesley Logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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amazon flashcards website pop up | Online Pilates Classes

SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL

CRAB SPECIAL

Online Mat & Reformer Pilates Class Descriptions:

I've had a lot of questions about the Crab on the Mat and I think there are a lot of fears around it. I believe you can Crab sooner than you think! On the Mat, the focus is about the Crab which comes at the end of the order, so let see how everything we do is to prep for it. On the Reformer, there's so much we can strengthen and practice so that you can do the Crab. Let's make a Crab Special!

Mat - Magic Circle. If you don't have one, you can use a ball or theraband or an old pair of leggings

Reformer - no props needed

See ya in class,

xx~LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle (ball, theraband or old pair of leggings) and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    LOVE A TRANSITION

    Online Mat & Reformer Pilates Class Descriptions:

    I'm not a big fan of cardio anymore. I used to be! OMG did I use to be! I loved to run! But, the move to Vegas made running half the year torture. And then I discovered that cardio isn't super awesome as I age. SOOO.. in come more Pilates and weight lifting. That being said, getting your heart rate up is amazing. So, when you flow...meaning you transition from one exercise to the next without stopping you will feel your heart rate spike! It also can be quite the challenge. So full permission to rest!

    No props needed

    See ya in class,

    xx~LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    HIPPY KI-YAY, MAT & REFORMER

    Online Mat & Reformer Pilates Class Descriptions:

    To find the work, we’ll use a hip band and mix some reformer exercises into the mat workout and some mat exercises into the reformer workout. We’ll work on finding connections to our hips while loosening them up and making them stronger.

    Mat Props: hip band, light weights, and something to prop the hips up.
    Reformer Props: hip band and your typical reformer pieces

    See you in class,

    Rachel

      MAT EQUIPMENT NEEDED: Your awesome self, hip band, light weights and a mat!

      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self, hip band and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.

      TWIST LOVE

      Online Mat & Reformer Pilates Class Descriptions:

      Continuing our love month with another spine shape to love -Twist! Again, if you can't twist you can still enjoy this workout on the Mat or Reformer because we still explore the power of Round, Extension, Side Bend and Tall!

      Twisting is tricky and key! Its one of the first spine shapes we lose if we take it for granted. So get ready to explore all the twists. And, find strength while doing it!

      No props needed.

      See ya in class,

      xx-LL 💋

      MAT EQUIPMENT NEEDED: Your awesome self and a mat!

      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.

      WISH I WAS A BALLER

      Online Mat & Reformer Pilates Class Descriptions:

      In this class, we will use the small ball in a variety of ways to find more connection in each exercise. Finding your upper back, Thass and inner thighs to name a few. We have added a few variations and a little creativity to make this class fun and challenging. Hopefully in the end you will feel like a baller!

      Props needed:
      Reformer - small ball and sitting box
      Mat - small ball

      See you in class,

      Mindi

      MAT EQUIPMENT NEEDED: Your awesome self, small ball and a mat!

      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self, small ball, sitting box and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.

      WINTER WONDERLAND

      Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

      OPC Teacher Christine loves the snow! Snowy days make her happy. So during the winter season, her Pilates practice is more to support her snowy activities. Skiing, Ice Skating, Snowboarding and more! In class, we’ll work on some breathing, balance, lower body stamina, and upper body strength to carry all that gear!

      Cadillac/Tower = no props needed
      Wunda = no props needed
      Reformer = no props needed
      Mat = no props needed

      See ya in class,

      xx-LL 💋

      THE BIG 4-6

      ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

      It's Mindi's BDAY month y'all and she is turning the Big 4 6!!! Oh yeah, which means that we are going to be doing either 4 reps of an exercise or 6!!! Alternating between the two means you get to explore what it feels like to have more reps or less reps to play with an exercise.

      Mat class - have your magic circle ready!

      See ya in class,

      xx-LL 💋

      Every Which Way But Loose

      Online Mat & Reformer Pilates Class Descriptions:

      Pick any Pilates exercise and you’ll find there are multiple directions of movement or reach to focus on. No need to make ourselves crazy trying to master them all! Pick one or two or maybe something new as we explore the Rowing Series on the Mat and the Reformer. We’ll reach, circle, bend, extend, and anchor …moving every which way but loose!

      -Tami-Adrian

      MAT EQUIPMENT NEEDED: Your awesome self, light weights (or cans of soup) and a mat!

      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self, box and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.