Thanks Order of the Pilates Exercises: Transitions on the Mat 7

Thanks Order of the Pilates Exercises: Transitions on the Mat 7

Welcome to Episode 7 of Transitions on the Mat!

In this episode we'll pick up with our second flip onto the stomach for Swimming.

Post Hip Circles and into Swimming.

Isn't it grand that we get to bend the other way now?

  • Roll over onto your stomach.
  • Begin your Swimming.

Yay! Another counter stretch moment. Make it glorious!

  • Sit back into your counter stretch position.
  • Bring yourself forward and into position for the Leg Pull.

Leg Pull and Leg Pull Front

Now we've got a series of exercises done on one side and then the other.

From Leg Pull and Leg Pull Front, we're on a one-side-then-the-other-side-journey.

Let's continue alternating sides all the way through to Side Bend.

Bottoms up!

Another of the infamous – and fancy – transitions gets you from Leg Pull (the one facing down like a plank) to the Leg Pull Front (the one facing up).

As you move from one exercise to the next try to be as efficient as possible.

No futzing around…

Please know that there may be a bit of wiggling in even the most proficient of practitioners. We're trying…


(pun intended)


We do have one golden rule for this transition:

Your bottom must NOT hit the mat.

I repeat:

Wiggle if you must, but keep that butt in the air all the way to Leg Pull Front.

  • Finish your Leg Pull.

I'll use the right side as an example but you can do it with the left side as well.

  • Bring your right hand over to the left.
  • Cross your right foot over your left (if you look at your feet).
  • Lift your left arm up and out and turn your body to face the sky.
  • Keep your bottom in the air as you place your left hand on the mat and situate your feet.
  • Begin your Leg Pull Front.

Side Kicks Kneeling

This transition I happen to enjoy, although it is quite the butt-spazzer…

Know where you'll need to have your knees on the mat for the Side Kicks Kneeling. As you are working this transition try to bring yourself into this position as directly as possible.

Again I'll use the right side as an example but you can do either side.

  • Finish your Leg Pull Front.
  • Bend your right leg and place your knee close to the edge and center of the right side of the mat.
  • Get your right hand into position in line with your knee.
  • Reach your left leg out to the side and into your starting position.
  • Begin your Side Kicks Keeling on the first side.
  • To change to the other side, lift yourself up to kneel on both knees, hands behind the head.
  • Use control and place the left hand on the mat.
  • Reach your right leg out to the right into the starting position.
  • Begin the second side of Side Kicks Kneeling.
  • Bend the right leg and lift yourself back to kneeling on 2 legs, hands behind the head, to finish.

The Side Bend

In our right side example we end up with the right side as our standing leg for the Side Kicks Kneeling.

Keep that going for the Side Bend as well.

  • Finish your Side Kicks Kneeling: return to the kneeling on both knees position.
  • Sit on your right hip and bring yourself into position.
  • Begin your Side Bend on the first side.
  • Stay facing the same direction and swing your legs in front of you.
  • You are now on your left hip.
  • Begin your Side Bend on the second side.

Enjoy this short vlog!

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  1. Thank-you so much for these transition vlogs!! They are great and you are so fun and upbeat!!

    • Hi Liz – Thank you so much for reading and sharing your thoughts here. I am so glad you are finding the Transition posts to be helpful 🙂 And I do like to have fun when I workout LOL. All best to you!

  2. Still trying to get that Leg Pull to Leg Pull front flip over! Fun trying…and no, my leg does not move much in the Side Kicks Kneeling. These transition posts really are livening up the ol’ Mat! Yeah! I have a geeky measurement to (please) obtain from you Friday, the length of the Arm Springs on Pedi Pole (from eye bolt to handle) 🙂

  3. Hey there – glad you are using the transitions to inject even more fun and challenge into your workout. And that Leg Pull-Leg Pull Front one is vexing. I want it to be so controlled and perfect, yet there is always some futzing to be done.
    And yes, sounds like your Pedipull project is in full swing. I shall measure now 😉
    See you on Friday!

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