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
Home  »  Blog   »   Pilates Mat Exercises and Order
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.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with OPC Teachers.
Enjoying Lesley's teaching style? Willing to travel? Explore the world while maintaining your practice by joining Lesley on a Pilates retreat.

Disclaimer: Some of the links in this article are “affiliate links”, a link with a special tracking code. This means if you click on an affiliate link and purchase the item, we will receive an affiliate commission. The price of the item is the same whether it is an affiliate link or not. Regardless, we only recommend products or services we believe will add value to our readers. By using the affiliate links, you are helping support our Website, and we genuinely appreciate your support. By watching this video, you agree to our Terms and Conditions, which you can read here:https://opc.me/tc

Leave a comment

Your email address will not be published. Required fields are marked *

eb 3 online pilates classes

Powered By MemberPress WooCommerce Plus Integration

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

GATHER ROUND

Online Mat & Reformer Pilates Class Descriptions:

We gather good things in circles…friends, flowers, pie! So let’s get our circles on! In this week’s Mat and Reformer classes we’ll be focusing on how the size and shape of circular work changes how we feel an exercise. We’ll even be adding some circular movements along the way! You won’t need any extra props and please, have your box for the Reformer class.

See you in class,
Tami

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, box and a reformer!

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

ROW ROW ROW YOUR BOAT

Online Mat & Reformer Pilates Class Descriptions:

This week we will focus on all things Rowing! How do the other exercises help our rowing series and how does rowing influence the others! Finding the arm/back connection throughout the class is how we will Row Row Row Our Boat to the finish line!

Light hand weights needed for the Mat class!

See you in class,
Mindi

    MAT EQUIPMENT NEEDED: Your awesome self, light hand 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.

    STAND BY ME

    Online Mat & Reformer Pilates Class Descriptions:

    The key to longevity is being able to get down to the ground and up again with as little assistance as possible. In this weeks class we are going to focus on how to stand in your feet no matter where they are in space.

    On the Mat we will have a playful ending that Joseph Pilates would do!

    The Reformer we’ll end challenging ourselves standing on our carriage. (Options to do the exercises off the Reformer too!)

    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.

    LOOK MA, NO HANDS!

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

    We’re going to focus on the muscles that help us get up/down to a chair, toilet, in/out of a car, and to the ground without the use of our hands to help.

    As we age, we can lose strength, flexibility, mobility in these leg and core muscles which results in us using our arms and hands to get up and down.

    Let’s keep these bodies as young as we can by practicing getting up and down with only our legs, our center, and our strong back.

    Reformer: No props needed
    Cadillac/Tower: Reformer box
    Mat: Theraband
    Chair: No props needed

    See ya in class,

    xx-LL 💋

    HANG 10

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

    Grip strength as well as upper body strength plays an important role in so many different exercises throughout the mat and all apparatus. Our grip can influence the connection from our wrists - to our arms - to our back. And building strength in our chest and upper back can help us connect more to our center in every exercise.

    All month long we’ll explore the feeling, the strength, and the position of our hands and upper body to see how our exercises change with a little extra focus. We’ll also play with ways to gain more strength and awareness in our chest and upper back to create even more connections to the exercises.

    Props:
    Chair - short pole* and a foam roller for balance
    *A thicker pole or roll down bar size might feel nice, but no worries you’ll find your connections no matter what you have on hand!
    Mat: a pole
    Reformer: No props needed
    Cadillac: No props needed

    See ya in class,
    xx-LL 💋

    I LOVE ROCK & ROLL UP

    Online Mat & Reformer Pilates Class Descriptions:

    Finding some love for Roll Up and Open Leg Rocker isn't easy! But, these two exercises unlock the potential for so many other exercises. And what we don't like we often need. So, let's dive into what we need to rock our Roll Ups and Open leg Rockers and see how that changes the rest of our practice in the meantime.

    Mat: Magic Circle, Pole or Theraband
    Reformer: have your shortbox pole near by

    xx~LL

    MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle, Pole or Theraband and a mat!

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

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

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