- Difficulty: Intermediate
- Equipment Needed: Mat, Magic Circle or Strap, Bar optional (I love using the Contrology Folding Mat. The magic circle shown in this video is the Ultra-Fit Circle Mini and also the weights shown is the Handweights.)
- Reps: 3-5 of each variation
- Warning: Not ideal for some back issues.
- Questions: Contact us here
Short Box Series on the Mat
Reformer on the Pilates Mat exercises are great to know and have when you don’t have access to a Reformer to do your Pilates practice. The Short Box series is a challenging group of exercises whether you are on the Reformer or on the Mat. But, what I love about doing this series on that Mat is that you cannot cheat at all. You don’t need to have a Magic Circle but if you have one or a strap it does mean you’ll get some opportunity to move from the whole body and not from gripping. Have fun with your Short Box!
Press out on your strap or circle to maintain outer hip connection.
With your feet hips distance apart under a strap or inside a Magic Circle, wrap your arms around your waist and Round Back to the Mat and then round up and over your legs. Do not let the legs move in either direction. Do 3-5 reps.
Flat Back sit tall and hook your thumbs or hold a bar overhead and maintaining your gaze straight ahead lean back and then lift tall up and over your hips. Repeat 3-5x.
Side to side sitting tall at the start lift up and lean over to one side and then up and over to the other side. Repeat 1-3x each side.
Twist and reach, pressing out on your strap or circle twist and reach to the back corner of your mat. Maintain your twist and lift up and repeat to the other side. Do 2-3x and then go “around the world.” Twist to one side lean back and then open up to the ceiling and twist to the other side and lift up in your twist. Repeat going in the other direction.
Side sit-ups, you need to have a strap and ideally, a small box to sit up on so you can go “up and over” 3-5x and then repeat on the other side.