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Transitions Between Exercises (Part 3) on the Mat

Home  »  Pilates Mat Exercises | Free Tutorials   »   Transitions Between Exercises (Part 3) on the Mat
  • August 14, 2020
Hip Circles on the Mat - Online Pilates Classes
  • Difficulty: Advanced
  • Equipment Needed: Mat (I love using the Contrology Folding Mat.)
  • Reps: 1 of each
  • Warning: Listen to your body. When in doubt, leave it out.
  • Questions: Contact us here

Transitions Between Exercises (Part 3) on the Mat

This section of the Mat Pilates order is where you really want to bring your transition practice into place. Neck Pull is hard enough but if you take a break between it and High Scissors and Bicycle then those overhead exercises get twice as hard. I love the transition between High Bicycle and Shoulder Bridge. And then your challenge is to keep it all together when its not as smooth to transition from Side Kicks to Teaser and Hip Circles to Swimming. In this video, we cover Neck Pull, High Scissors/Bicycle, Shoulder Bridge, Spine Twist, Jackknife, Side Kicks, Teaser, Hip Circles, and Swimming.

Do as few movements as possible, move from the center and get into it!

From Neck Pull do a Roll Over and set yourself up for High Scissors. From High Scissors go right into High Bicycle and allow the reach of your leg to take your hips over your hands. After the reverse, reset your legs up to the ceiling and bend your knees reach over your hands to land into Shoulder Bridge. After Shoulder Bridge, do a Roll Up into Spine Twist. And the keep it all together to flip onto your side for Side Kicks. And then do the best you can to again keep it all together and land on your back to get on to your back to do Teaser.

Teaser has several variations and is one example of an exercise that needs you to keep everything together in between each rep because one rep leads to the next. And if you take a break especially between each rep in your Teaser 3 its going to be awful AND Teaser 4 aka Hip Circles will be even harder than anything in the entire repertoire. But, if you focus on your transitions then Hip Circles gets easier every time. From Hip Circles to Swimming you want to do as few movements as possible and get right into it!

FIND PART 1 HERE.
FIND PART 2 HERE.
FIND PART 4 HERE.

Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!

By Lesley Logan

Lesley Logan, a 2nd generation certified Pilates teacher, breathwork, habits and mindset coach, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorials, where you can also find weekly Pilates classes and workshops. Teaching Pilates since 2008, she has run multiple studios, has trained hundreds of people to become teachers themselves and has taught thousands of students around the world. When not teaching from her studio in Las Vegas, Lesley she’s hosting her podcast Be It Till You See it or traveling the world leading Pilates retreats. Connect with Lesley on Instagram @lesley.logan or through the contact page on this site.

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SSSSNAKE & TWIST

Online Mat & Reformer Pilates Class Descriptions:

On the reformer, there’s an exercise called Snake, and another exercise called Snake & Twist. We’ll build our connections throughout our practice to those 2 exercises. You’ll see how many exercises in your practice are already preparing you for those exercises, or maybe what’s missing that you need.

On the mat, we’ll build up to the Side Bend exercise, and add some variations that are like the Snake exercise on the reformer, or the Snake & Twist exercise on the reformer.

See you in class,
Christine

MAT EQUIPMENT NEEDED: Your awesome self, foam roller for one exercise variation, so if you don’t have a foam roller, no worries. Repeat the Side Bend exercise, or any variation, or any exercise we’ve already practiced 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.

STRETCH THE BODY'S TENDON

Online Mat & Reformer Pilates Class Descriptions:

An exercise many are ready for but gets a little scary to do is the Tendon Stretch on the Reformer. Mat lovers I got you!! Its your Open Leg Rocker, Double Straight leg stretch and something special I've got for you!!!

No matter which class you take we are going to explore how we stretch from our heels to the crown of our head, our body's tendon! We'll also cover where to look in exercises

No props needed.

See you in class,
xx-LL

IT FEELS GOOD

Online Mat & Reformer Pilates Class Descriptions:

My teacher Jay will often say to me or others who study with him "I can feel how good that feels." Meaning, even though he's in a chair, on zoom and for the most part not doing some of the exercises we are doing anymore the way we are doing the exercises looks like it feels freaking awesome. And so this week I want us to focus less on perfection and more on are we enjoying our practice so much that someone else would want to join us. AKA its our q3 check in!

Grab your pen and paper so that after class you can write down what feels good. And what isn't (yet) and then share it with me in our group so we can be inspired to create classes to support your practice where it is.

Props needed on the Mat and Reformer are personal preference.

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.

SSSSNAKE & TWIST

Online Mat & Reformer Pilates Class Descriptions:

On the reformer, there’s an exercise called Snake, and another exercise called Snake & Twist. We’ll build our connections throughout our practice to those 2 exercises. You’ll see how many exercises in your practice are already preparing you for those exercises, or maybe what’s missing that you need.

On the mat, we’ll build up to the Side Bend exercise, and add some variations that are like the Snake exercise on the reformer, or the Snake & Twist exercise on the reformer.

Mat Prop: Foam roller for one exercise variation, so if you don’t have a foam roller, no worries. Repeat the Side Bend exercise, or any variation, or any exercise we’ve already practiced.
Reformer: no props

See you in class,
Christine

BRIDGE OF LIGHT

Online Mat & Reformer Pilates Class Descriptions:

Let's bring light into the darkness of the challenging Mat exercise "Shoulder Bridge", where the hands are on the hips and one leg is in the air.

The Shoulder Bridge Prep exercise with feet and hands down is one of my favorite exercises, especially when time is short, as it quickly connects you to your Thass and upper body stability as well as actively stretches the hip flexor. There is so much good in this exercise and now let's build up to the advanced version!

See you in class,
Yasmin

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

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

REFORMER EQUIPMENT NEEDED: Your awesome self, Small Magic Circle or Ball, Pole, Box, Non-slippery pad and a reformer!

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

IT FEELS GOOD

Online Mat & Reformer Pilates Class Descriptions:

My teacher Jay will often say to me or others who study with him "I can feel how good that feels." Meaning, even though he's in a chair, on zoom and for the most part not doing some of the exercises we are doing anymore the way we are doing the exercises looks like it feels freaking awesome. And so this week I want us to focus less on perfection and more on are we enjoying our practice so much that someone else would want to join us. AKA its our q3 check in!

Grab your pen and paper so that after class you can write down what feels good. And what isn't (yet) and then share it with me in our group so we can be inspired to create classes to support your practice where it is.

Props needed on the Mat and Reformer are personal preference.

See ya in class,
xx-LL

SAVE THE BEST FOR LAST

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

In Pilates, we always focus on quality over quantity. That means paying attention to form, shape, control, and connection in every rep. It is not only about how we set up and start strong, it is also about how we finish.

This month, let’s bring awareness to finishing strong. Make your last rep just as strong as your first, maybe even saving the very best for last. Do not throw away those final moments of work. On equipment, the springs will tell you if you are in control. How quietly can you close them? When moving without springs, notice if there is a drop, plop, or lean. That feedback shows you how strong and connected you really are.

Start strong. Finish strong. You are strong.

Let’s save the best for last to wrap up 2025!

Props needed:
Mat: no props
Reformer: balance pad, pole, and squishy ball for some of the exercises
Tower/Cadillac: no props
Wunda Chair: for 1 exercise (or go closer to the wall): reformer long box or a physio ball

See ya in class,
xx-LL

LET THE GOOD TIMES ROLL

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

Rolling Exercises are all over our Pilates practice! And from different positions! Sometimes we’re lying on our backs, standing or sitting. No matter what position we’re in, or what equipment we’re using, being able to roll through some or all of the spine helps us with flexibility, balance, and posture.

Props needed:
Mat: squishy ball or bolster and dowel
Reformer: pole, ball and grip pad
Tower: none
Chair: none

See ya in class,
xx-LL

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.

GETT'N LONG

Online Mat & Reformer Pilates Class Descriptions:

One thing that many of us forget is 1) our neck is part of our spine 2) extension is still about the length!

Whether you're tight and feel like you're not getting anywhere or you're hypermobile and you can put your head on your feet, this week's workout is for you!

We'll be focusing on the length on your extension! On the Mat we'll be working how LONG we can get and maybe that means we are LOW. On the Reformer our Pull Straps will help us figure out length and lift and we'll see how we can take that into other extension.

Light weights needed or grab can's of food or water bottles

Let's get long! (read it like you're lil john)

See ya 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, light weights and a reformer!

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

BRIDGE OF LIGHT

Online Mat & Reformer Pilates Class Descriptions:

Let's bring light into the darkness of the challenging Mat exercise "Shoulder Bridge", where the hands are on the hips and one leg is in the air.

The Shoulder Bridge Prep exercise with feet and hands down is one of my favorite exercises, especially when time is short, as it quickly connects you to your Thass and upper body stability as well as actively stretches the hip flexor. There is so much good in this exercise and now lets build up to the advanced version!

Props needed:
Mat - Magic Circle
Reformer - Small Magic Circle or Ball, Pole, Box, Non-slippery pad

See you in class,
Yasmin

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