First mat Pilates in 20 minutes
A collection of the basic exercises often taught first in a class, ordered to help you get a feel for holding the position of the pelvis and spine.
- About 20 min · 7 exercises
- Home (mat)
- Mat
Suitable for: Beginners
Opens step 1 in the 3D studio. Come back here and use “Next” to move to each following step.
1 · about 3 minPelvic Curl
Explore tilting the pelvis forwards and backwards, and moving the spine one vertebra at a time.
Next: Single Toe Tap
2 · about 3 minSingle Toe Tap
As the leg lowers, watch whether the lower back and pelvis stay where they are.
Next: Chest Lift · Arm Reach
3 · about 3 minChest Lift · Arm Reach
Curl the upper body up from the pit of the stomach, not from the neck.
Next: Bent Knee Opening
4 · about 3 minBent Knee Opening
As the knee opens, go only as far as the opposite side of the pelvis stays still.
Next: Side-Lying Clam
5 · about 3 minSide-Lying Clam
Open just the knee without rolling the pelvis backwards. Do both sides.
Next: Swimming Prep · Quadruped
6 · about 3 minSwimming Prep · Quadruped
On all fours, reach one leg and the opposite arm out only as high as the back stays long. Both sides.
Next: Cat Stretch
7 · about 2 minCat Stretch
Finish by slowly rounding and returning the spine.
Points to keep in mind
- Do a few repetitions of each, aiming to check the order of the movement rather than the shape.
- Pausing the 3D and viewing the position of the pelvis and ribs from the side first makes it easier to follow.
About this programme
Times are a rough guide and do not set a number of repetitions or an intensity. The 3D is a schematic model for checking movement. If you have pain, numbness or concerns about your health, do not do these; speak to a doctor or other healthcare professional, or your instructor.
Sources, review and revision policy