The Authentic Mat Pilates Sequence

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 Pilates on Elmwood

Authentic Mat Pilates

We will be taking an in depth look at the authentic Mat Pilates. Stay tuned more to come…


1.Perform exercises on cushioned mat with shoes off.

2.Keep movement controlled and fluid, not jerky or stiff.

3.Avoid locking elbows or knees when straightening
arms or legs.

4.Keep low back “imprinted” (pressed flat) when lying
on back with legs in air.

5.Keep pelvis and shoulders in place during movement
of arms and legs

6.Keep abdominals flat (navel to spine).

7.Usually exhale when bending torso and inhale
when straightening torso.

8.Inhale through nose and exhale through mouth,
emphasizing the exhale.

9.Use the diaphragm and pull breath into side and
back of lower ribs.

10.Avoid tilting skull forward, chin to chest,
when rounding spine.

1.The Hundred

The Hundred

The Hundred/

Lie on back, straight legs slightly turned out. Inhale, reaching arms over head. Exhale, pressing arms downn
to sides, lift legs up to 45°, curling up head, upper torso.
Hold. Keep low back pressed to mat. Pump arms in
small flutters up and down.
5 pumps per inhale, 5 pumps per exhale.

Repeat 10 times.

Note Keep head on floor and legs bent if necessary.

2.Roll Up

Lie on back, legs bent, arms over head. Exhale, bringing arms forward, curling up from top of spine. Inhale, sitting up straight. Exhale, rolling slowly back down.Repeat 5 times.  NOTE: Hold onto thighs, if necessary.

3.The Roll OverLie on back, legs straight up, arms by sides. Exhale, rolling onto shoulders, extending legs over head. Inhale, opening legs hip width. Exhale, slowly rolling onto back. Inhale, closing legs straight up.Repeat 4 times.

Roll Over
Roll Over /    
4.Leg CircleLie on back, one leg bent, other leg straight up. Inhale, circling leg across body, and exhale while circling down and around to beginning. Maintain still pelvis; avoid rocking. Keep circle small.Repeat 5 times clockwise, then counterclockwise.

Single Leg Circle
Single Leg Circle /    
5.Rolling like a ballSit with knees to chest, holding ankles. Lift feet off mat and round spine. Inhale, rolling back to shoulders. Exhale, rolling back to seat.



Repeat 5 times.  NOTE:  Avoid rolling onto neck or head.

6.Single Bent Leg StretchBEGINNER – 10  Single Leg StretchLie on back, opposite hand holding knee to chest, other hand on same shin, other leg at 45°. Exhale, curling up head and upper torso. Holding curl, inhale and change leg and hand positions. Exhale,

changing back.

Repeat 20 changes
with single breaths.
Repeat 10 changes in
double time: 2 per inhale,
2 per exhale.

NOTE:  Keep navel to spine, back flat.

7.Double leg KickLie on back, hands holding knees to chest. Exhale, curling up head and upper torso to knees. Hold curl, inhale and extend arms and legs toward ceiling. Exhale, bringing legs and arms back in.Repeat 8 times
with single breaths.

NOTE: Keep navel to spine, back flat. Progress to
extending arms and legs

to 45°.

8.Spine Stretch ForwardSit straight, bent legs open slightly wider than hips, feet flexed, hands behind on mat. Inhale. Exhale, rounding torso over. Inhale, sitting up.

Repeat 5 times.
NOTE:  Progress to legs straight, arms forward before rounding torso.

9.Open Leg RockerSit straight, hands under thighs, legs hip width apart. Press navel to spine and lean back to balance on seat, legs bent in air. Exhale, rounding spine and head. Inhale, rolling to bottom of shoulder blades. Exhale, returning to balance with rounded spine.

Open Leg Rocker

Open Leg Rocker

Repeat 5 times.

10.CorkscrewLie on back, legs straight up, slightly turned out, heels touching, hands under lower hips. Inhale, reaching legs out to one side. Exhale, circling with legs. Maintain legs above 45°. Avoid arching spine off mat.

Cork screw

Cork screw

Repeat 8 times,
alternating direction.

12.Rocking Swan(Neck Roll to prepare)
13.Single Leg Kick
14.Double leg kick/ Kick 3 times and lift
15.Neck Pull
16.Jack Knife
17.Spine Twist
18.Side Kicks /Beats/ Side Kicks
20.Hip Circles
22.Leg Pull Front
23.Leg Pull Back
24.Kneeling Side Series
25.Chest Expansion
26.Thigh Stretch
28.Snake Twist/Repeat
32.Around the clock
33.Push UpPush walk down/ Claps Hands/Clap Legs
34.Standing Twist
35.March Knee to elbow front
36.March Knee to elbow side

About dkpilates

Pilates Instructor, Yoga Instructor, Personnel trainer and Group Fitness Instructor. Don teaches Contemporary and the Authentic forms of Pilates, in the later 90's, Don began his study of Yoga. His study of Yoga includes the Hatha, Iyengar, Bikram, and Astanga disciplines. His other areas of interest in fitness include Martial Arts, Spin, Boot Camp Training, and Weight Training. Don has extensive training and certifications from AFFA, IDEA, MadDog, B-Fit and Polestar. Don Continues his of Pilates education with Michelle Larson in Santa Fe New Mexico. His personal philosophy related to fitness is to aid students in a personalized balance of strength, stamina and flexibility. He is dedicated to design a program specifically for his students independent of the season of their life to create functional movement and help them reach their fitness goals.
This entry was posted in Adrenal Glands, All About the Spine, Bodywork, Brain, Core, Exercise, HEALTH, Heart healthy, LIFE, MAJOR MUSCLE GROUPS, Meditation, Motivation, Muscles of the Back of the Body, Muscles of the Front of the Body, Pilates, Pilates Anatomy, Skeletal System, The Abdominals, The Arm, The Back, The Chest, The Feet, The Hips, The Knee, The Leg, The Neck, The Shoulder, The Spine and tagged , , , , , , , , , , , , , , . Bookmark the permalink.

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