Pilates Studio Stockton

Mat Work Exercises - Instructions by Joseph Pilates

"Contrology is designed to give you suppleness, natural grace, and skill that will be unmistakably reflected in the way you walk, in the way you play, and in the way you work."
- Joseph Pilates

The Hundred

Lie flat with body resting on mat or floor
Stretch arms (shoulder-wide, touching body, palms down) straight forward
Stretch legs (close together, knees knocked) straight forward
Stretch toes (pointed) forward and downward
Inhale slowly
Lift both feet about 2" above the mat or floor
Raise head with eyes focused on toes
Raise both arms about 6" to 8" above thighs
Exhale slowly
Raise and lower both arms (tensed), from shoulders only, without touching body, within a radius of 6" to 8", mentally counting 5 movements while exhaling slowly
Alternating with 5 similar movements, while inhaling slowly
Begin with only 20 movements and gradually increase them in units of 5 additional movements each time until a maximum of 100 movements is reached. Never exceed 100 movements.
Relax completely

The Roll Up

This exercise strengthens the abdominal muscles, and restores the spine to normal.

Lie flat with entire body resting on mat or floor
Stretch arms (shoulder-wide, palms up) straight backward
Stretch legs (close together, knees locked) straight forward
Stretch toes (pointed) forward
Begin inhaling slowly and bring arms (shoulder wide) straight forward to upright angle position and toes (pointed) upward
While still inhaling slowly, bend head forward and downward until chin touches chest.
Then begin exhaling slowly and start rolling slowly upward and straight forward
While exhaling slowly finish rolling forward until forehead touches legs
Then begin inhaling slowly while returning to the original position.

Note
Repeat three times, trying with each repetition not only to stretch the entire body more and more, but also to reach further and farther straight forward.

Cautions

Entire spine must touch mat or floor. Tense body (do not bend arms or legs).
Press both legs against mat or floor; if at first unsuccessful, placing cushion on your feet will materially help you.

The Roll Over

Lie flat on the mat or floor
Stretch arms (shoulder-wide, touching body, palms down) straight forward
Stretch (close together, knees locked) straight forward
Stretch toes (pointed) forward and downward
Inhale slowly and begin raising legs upward and over until toes to the mat or floor
Exhale slowly and begin rolling slowly downward with both legs (tensed) straight (and spread as far apart as possible) until spine touches mat or floor
Exhale slowly while returning to original position.

Note
Repeat exercise 5 times with legs close together at eh start of the first movement, and five times with legs spread apart as far as possible at the start of the second movement.

Cautions

Roll downward slowly from one vertebra to the other.
Keep back and head firmly pressed into the mat or floor.

Single Leg Circles

Lie flat with entire body resting on mat or floor
Stretch arms (shoulder-wide, touching body, palms down) straight forward
Bring right leg to upright angle position
Stretch toes (pointed) forward and downward
Left toes upward
Begin exhaling slowly at start of downward motion with right leg while making a complete left-to-right circle (in the air) over the left thigh, then
Begin inhaling slowly at start of upward motion with right leg in completing this circle
Begin exhaling slowly at start of downward motion with left leg while making a complete right-to-left circle(in the air) over the right thigh, then
Begin inhaling slowly at start of upward motion with left leg completing this circle
Begin inhaling slowly at start of upward motion with left leg while making a complete right-to-left circle (in the air) over the right ankle, then
Begin exhaling slowly at start of downward motion with left leg in completing this circle
Begin inhaling slowly at start of upward motion with right leg while making a complete left-to-right circle (in the air) over left ankle, then
Begin exhaling slowly at start of downward motion with right leg in completing this circle.

Note
Repeat 5 times with each leg.

Cautions

Toes must be pointed forward and downward (knee locked), right leg. Keep left leg (knee locked) flat on mat or floor with toes "pulled" upward and backward. Shoulders and head must always remain flat on mat or floor.

Rolling Like a Ball ("Rolling Back")

Sit on the front edge of your mat, with knees pulled in.
Grasp legs tightly with locked arms.
Try to press thighs to chest.
Toes (pointed) forward and downward,
Inhale slowly.
Rock backward.
Exhale slowly while returning to upright balanced position.

Note
Repeat the foregoing exercise 6 times.

Cautions

Press chest in, round back, head down; keep feet off mat or floor.

Single Leg Stretch ("One Leg Stretch")

Lie flat with entire body resting on mat or floor.
Bend head forward until chin touches chest.
While inhaling slowly, clasp hands and "pull" right leg asa far as possible toward chest.
Keep left leg stretched forward (knee locked).
Stretch toes (pointed) forward and downward with heel raised about 2".
Repeat with other leg.

Note
Repeat the foregoing exercise five times with each leg. (Later on the number of repetitions may be gradually and progressively safely increased to twelve times with each leg.)

Cautions

Chin must touch chest.
You must see your toes.
Heels must be raised about 2".

Double Leg Stretch

If you only do one Pilates mat exercise at home, it should be this one. In addition to working the abdominals, it gives you a good whole-body stretch. It is also a great breathing exercise.

Lying on your back, peel your upper back off the mat, and draw your knees into your chest.
Place your hands on your ankles.
Simultaneously, breath in and stretch your legs and arms out.
Hold the position - and your breath - for a count of 3.
While exhaling, simultaneously bring everything back in.
Repeat 5 to 8 times.

Tips for Double Leg Stretch...

When extending your body, be sure to keep your shoulders down your back.
Your lower back should stay on the mat. If your lower back is lifting, raise your legs higher during the stretch.
Breathing is a key element of this exercise.

Single Straight Leg Stretch

Single Straight Leg Stretch works abdominal endurance and stretches the backs of the legs.

Lying on your back, raise both legs to the ceiling, keeping the lower back on the mat.
Raising the lower back, and keeping the shoulder blades down your back, reach for the ankle of the straight left leg.
Lower the right leg stretching it long.
Pull the left leg to your body, pulsing it twice.
Quickly switch legs, and repeat with the right leg.
Repeat for 5 to 8 sets.

Tips for the Single Straight Leg Stretch...

Be sure you don't extend your shoulders forward when reaching for your ankle. The reach should come from your Powerhouse.
Look toward your Powerhouse during the exercise.

Double Straight Leg Stretch

Lying on your back, raise both legs to the ceiling, keeping the lower back on the mat.
Rotate the legs out slightly, feet in Pilates stance.
Place your hands behind your head, keeping the elbows and wide and chest open.
Curl your upper torso up off the floor.
Lower your legs (together) for a count of three, lifting them back up quickly.
Repeat 5 to 8 times.

Tips for the Double Straight Leg Stretch...

Keep your eyes on your powerhouse.
Keep the stomach pulled in and up during the entire exercise.
Your lower back should remain on the mat.

Criss Cross

The Criss Cross focuses on the abdominals with a special emphasis on the obliques.

Lying on your back, stack your hands behind your head, peel your upper back off the mat, and draw your knees into your chest.
Extend your right leg out, while pulling your left leg into your shoulder.
At the same time, keeping your elbows wide, twist from the waist so your right elbow crosses over to your left side.
Come to center.
Repeat on the other side.
Repeat for 5 to 8 sets.

Tips for Criss Cross...

Keep your upper back lifted high off the mat.
Keep your elbows wide.
Be sure to twist from your waist. Your hips should remain in place.

Spine Stretch Forward

Sit up high on your sit bones, with your straight legs stretched out in front, and feet flexed back.
Reach your arms out in front of you, at shoulder height.
While breathing in, lengthen your spine up, with a straight back.
Exhale as you curl forward with a long neck and dropped shoulders, keeping your lower back in place.
Inhale and, using the lower abdominals, roll back up stacking the spine and return to sitting position.
Repeat 5 times.

Tips for Spine Stretch Forward...

Keep your arms at shoulder level.
Be sure to round over from your middle back, pulling back with the abdominals.
As you come back up to a sitting position, your spine should feel like the vertebrae be being stacked, one on top of the other.
Don't forget to keep your feet flexed back.

Open Leg Rocker

Open Leg Rocker is a great abdominal workout. Not only is Open Leg Rocker great for core strength, but it stimulates the spine and encourages full breathing as well.

Sit up on your sit bones. Put your arms between your legs and grasp your ankles.
Keeping your abdominals activated, lift and extend both legs to shoulder width apart, keeping your hands on your ankles. Balance.
Check to make sure your spine is straight, your chest is lifted and your legs are straight.
Look into your stomach, and inhale as you roll back.
Exhale as you roll back up to a balanced position, lifting the chest and straightening the spine.
Repeat 5 times.

Tips for Open Leg Rocker...

If you have difficulty staying balanced with straight legs, just hold the position instead of rocking back.
Use your abdominals to control your balance, straightening the spine and lifting the chest.

The Cork Screw

The Cork Screw builds strength in your Powerhouse by demanding that you control your movement, even as it throws you off balance.

Lie flat on the floor with your arms by your sides..
Raise both legs to 45 degrees, feet in Pilates stance.
Keeping your lower back on the mat, circle your legs around to the left, and come back to center.
Keeping your lower back on the mat, circle your legs around to the right, and come back to center.
Repeat both directions for 3 sets.

Tips for the Cork Screw...

If you find your lower back is leaving the mat, make your circles smaller.
Keep your upper body relaxed, with shoulder blades down your back, shoulders touching the mat.
Keeping your arms tight to your sides will help to stabilize your torso.
Be sure to breathe normally.

The Saw

The Saw helps you stretch and improve the mobility of your upper back.

Sit up straight on your sit bones.
Extend your legs straight in front of you, open the width of the mat.
Flex your feet back.
Extend both arms straight out to your sides, at shoulder height.
Keeping your spine straight, breathe in and lift even taller, as you twist from the waist to the left..
Exhaling, without changing the position of your arms, bend from the waist so your head goes toward your left knee.
Exhale a completely as you reach the the pinky finger of your right hand across the outside of the left foot.
Keeping your arms in the same position, stay twisted as you inhale and roll back up to sitting on your sit bones.
Repeat on the other side
Repeat for 4 sets.

Tips for the Saw...

Your sit bones should remain on the mat, in the same place, during the entire exercise. Watch to make sure your hips don't move when you twist.
Exhale completely before twisting back to a sitting position.
Keep your feet flexed during the entire exercise.

The Neck Roll

Lie on the mat face down. Keep your arms close to your body as you bend your elbows to bring your hands under your shoulders.
Your legs should be together, heavy on the mat.
Engage the abdominal muscles and lift the belly button up away from the mat. Keep the abdominals lifted throughout the exercise.
Lengthen through the top of your head as you press your chest forward, articulating the spine as you arc the upper body in a smooth lengthening motion.
With a light neck, look to one side, roll your chin down onto your chest and up the other side. Look forward again.
Repeat on the other side for 1 set.

Tips for the Neck Roll...

Keep your chest open wide, with a relaxed neck.
Be sure to keep your abdominals working in and up to protect your arched spine.

Single Leg Kick

Lie on your stomach, making fists with your hands, arms bent 90 degrees with forearms on the floor.
Open your chest by pulling the chest forward.
Your legs should be together, heavy on the mat.
Engage the abdominal muscles, keeping them lifted throughout the exercise.
Keeping your knees together, bend your left leg, swinging your foot to your seat, pulsing 2 times.
Return to the starting position.
Repeat on the right side.
Repeat for 5 sets.

Tips for the Single Leg Kick...

Keep your chest open wide, pulling forward.
Make sure your shoulder blades are down your back.
Your knees should stay together during the entire exercise.
Be sure to keep your abdominals working in and up to protect your arched spine.

Double Leg Kick

Lie on your stomach, head on the mat looking to one side.
Place you hands on your upper back, clasping the thumbs.
Stretch your elbows down to the mat.
With your legs together, kick your seat three times.
Lower your legs back to the mat.
Using your abdominals, lift your chest off the mat, while lifting your hands off your seat, stretching your straight arms back toward your feet. Hold the position for a few seconds.
Return to the starting position, with your head facing the opposite direction.
Repeat for 2 sets.
Sit back on your heels to counter the backbend before continuing to the next exercise.

Tips for the Double Leg Kick...

Keep your legs glued together.
Your legs should remain heavy on the mat when you lift your torso.
Be sure to keep your abdominals working in and up to protect your arched spine.

Side Kick Series

The exercises in this series work to tone and strengthen the hips, thighs and abs. The emphasis is on lengthening the spine, and using the powerhouse to stabilize the trunk as the lower body moves independently.

The basic position is basically the same for all exercises in this series:

Lie on your side and line up your body with the back edge of your mat.
Bend your bottom arm, placing your straight hand on the back of your head. The hand should be used to extend the length of your spine.
Your top hand rests firmly, palm down, on the mat in front of your chest. Use this hand to help stabilize, but don't depend on it.
With your feet in Pilates stance, float them to the front of the mat, with heels at the front. Feet should remain in Pilates stance.

Side Kick - Front/Back

Check to make sure you're in the proper Side Kick Series position.
Lift your top leg to hip level.
Double kick your leg forward, then stretch it back.
Repeat 8 times.
Kick your leg front and back, single kicks.
Repeat 8 times.

Tips for the Side Kick - Front/Back...

Make sure your top leg stays at hip level.
Even while kicking, your feet should be in Pilates stance.
Keep your powerhouse engaged. This will help stabilize the body, to keep it from rocking.
Your shoulder blades should be sliding down your back.

Side Kick - Up/Down

Double check your line up, making sure your shoulders and hips are stacked. Heels should be at the front of the mat, in Pilates stance.
Turn your top leg out, with the knee toward the ceiling, while lengthening from the hip.
Lift the top leg up toward the ceiling, without collapsing the hip.
As you lengthen and bring the leg back down, resist the leg down as if someone were pushing against your leg. The resistance should come from your Powerhouse.
Repeat 5 times.

Tips for the Side Kick - Up/Down...

Keep your powerhouse engaged.
Your shoulder blades should be sliding down your back, and your body should be lengthening in both directions during the entire exercise.
The more you can turn your leg out from the hip, the more range you will have.
The more resistance you use on the way down, the bigger the benefit.

Side Kick - Small Circles

Heels should be at the front of the mat, in Pilates stance.
Slightly lift the top leg and make small circles forward, lightly brushing the heels.
Reverse the direction.
Repeat for 2 sets

Side Kick - Heel Beats

Double check your line up, making sure your shoulders and hips are stacked. Heels should be at the front of the mat, in Pilates stance.
Press heels together, lift both legs.
Leaving the top leg where it is, and without moving the top leg, beat the bottom heel to the top heel 8 times.
Repeat 2 times.

The Teaser

The Teaser requires strength, stamina, control, balance, breath and fluidity.

Lie on your back, with your knees into your chest.
Straighten your legs to a 45 degree angle, while stretching your arms over your head.
Your legs will remain in this position during the entire exercise.
Bring your arms over head as you roll your upper back off the mat. Keep your shoulders down and the shoulder bladed engaged in the back.
Continue the move as you come up and reach for your toes.
To maintain balance, your chest should be lifted and open.
Roll back down, using abdominal control the whole way down as you sequentially allow the spine to press each vertebrae down to the mat.
As you roll the upper spine down the arms will travel back over head.
Repeat 4 to 6 times.

Tips for the Teaser...

As your strength increases you can go for a fluid, non-stop rhythm of curl up, roll down.
Keeping your chest lifted and open will help you maintain balance.
To modify, instead of lifting both legs, lift one leg with the other leg bent, foot flat on the floor. When modifying, the knees should stay glued together.

The Seal

The roll comes from a deepening scoop of the abdominals and a lengthening curve of the back.

Sit up tall on your sit bones, bending your knees.
Lift your feet, with the soles together.
Put your arms inside your legs, wrap your hands under the ankle and place your hands flat on the top of your feet.
Balance back on your seat, holding your feet close to your seat.
Generating the movement from your hips, tap the soles of your feet together three times.
Using your abdominals, inhale and roll back, keeping your feet and arms in the same position.
Generating the movement from your hips, tap the soles of your feet together three times.
Exhale as you roll back up to balance.
Repeat 6 times.
On the last one, come up to a standing position when you come forward.

Tips for the Seal...

Make sure you don't propel yourself over using your feet. The rolling motion should come from your Powerhouse.
Your feet should remain close to your seat throughout the exercise.
Breathing is a key element of this exercise.