Exercise library
Mat Pilates, one exercise at a time
Twelve foundational mat exercises, a good starting set for practice at home. Each page covers the starting position, step-by-step instructions, breathing, common mistakes, an easier and a harder version, and who should modify it.
New to Pilates? Work through them in order: the list starts gentle and builds.
01
Pelvic Curl
Warm-up · Spine mobility
02
Chest Lift
Core strength
03
The Hundred
Core strength · Breathing
04
Single Leg Stretch
Core strength · Coordination
05
Roll Up
Core strength & spinal mobility
06
One Leg Circle
Hip mobility & pelvic stability
07
Spine Stretch Forward
Spinal mobility & stretch
08
Swan Prep
Back extension
09
Swimming
Back extension
10
Side Kick
Side-lying hip work
11
Spine Twist
Rotation
12
Cat Stretch
Spinal mobility
This page is general guidance for healthy adults, not medical advice. Stop if anything hurts, and check with your doctor or physical therapist if you have an injury, a medical condition, or are pregnant or postpartum.
Want feedback on your form?
Practice at home works best with a teacher checking your form. Join the Friday mat class in Point Loma, or book a one-on-one online session with Kiki.