Welcome Pilates Lovers Everywhere!
If you’re a new subscriber, thanks so much for joining my nerdy tribe.
We’re an enthusiastic bunch.
I’ll include a few deep dives into my archives for you that you won’t want to miss.
They’re at the end of this post.
Happy March MATness 2023
Have your Mat exercises gotten dusty since March MATness 2022?
Do you have goals for your exercises this year?
To master a tough one – finally?
To make your way through the Side Bend with a smile on your face?
To add another Teaser to your workout?
The Pilates Mat exercises were my first love, my first entree into the Pilates Universe.
What a welcome, right?
With my new exercises came so many questions:
- Why is my teacher so specific about what I should be doing?
- ROFL why are we rolling around on the floor?? This is exercise?!
And most importantly,
- Why can’t I Roll Up?
7 Magnificent Pilates Mat Exercises
These magnificent 7 exercises may be the first Pilates Mat exercises you learn.
If you include the Roll Over, consider it to be The Super 8.
These Mat exercises are my go-to.
You’ll move a bit and get the blood pumping if you’re short on time or the Reformer feels too “serious.”
I love them.
I’m pretty much obsessed with The Roll Up.
And The Hundred.
Didn’t see that one coming.
A daily practice of these 7 exercises will mobilize the stiffest of spines, and sharpen your wits all at the same time.
Are they easy to do?
Not really or everyone would be doing them.
What luck! You’ve got a whole system of apparatus to help.
Right Joe?
“The whole world should be doing my exercises. They’d be happier.”
“Don’t worry, we fix.”
If you’re reading this in real-time, today is March 6, 2023, and if you’re following along this year with March MATness, you’ve made it all the way to the One Leg Stretch.
One Leg Stretch, Single Leg Stretch, or Single Leg Pull, whatever you call it, this one’s an integral part of your Magnificent 7.
Partnered with its bestest buddy Double Leg Pull, Joe Pilates gives us a dynamic duo of wind-relieving and ab-engaging prowess.
These 2 never disappoint.
If you want an extra thrill, climb up and balance on top of your Spine Corrector and you’ll be a sweaty mess in just 2 exercises.
Here. We. GO.
- The Hundred. I hear you. Who can forget?
- The Roll Up. Friend or foe, she always has a lesson to teach you.
- One Leg Circle. Simple, but not easy to do.
- Roll Like a Ball. Literally a party in one exercise. Who knew it could be this fun *and* good for you?
- One Leg Stretch. Massage those organs for better digestion.
- Double Leg Stretch. Get your squat on!
- Spine Stretch. Dessert and a full deep breath of clean air.
Learn these exercises well and they’ll last you a potentially long-ass lifetime.
You’ll have an attitude adjustment and more in your back pocket.
It’s been a 10-year celebration of the gifts from Joe Pilates every March.
Here’s to the next 10!
PS. Proven to help you survive a pandemic.
Today’s video: 1 workout 3 ways.
The Exercises:
- The Hundred
- The Roll Up
- One Leg Circle
- Roll Like a Ball
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
Feel free to add the Roll Over if you just can’t live without it.
Workout #1
This is the briefest of Mat workouts you’ll do the full Hundred followed by 1 repetition of each exercise.
I add the Seal at the end to complete my workout and rise up to standing.
Workout #2
Take a bit more time and increase your reps to 3x each exercise.
Add the Seal again for an upright finish.
Workout #3
Now you’ll add all the bells and whistles plus a few extras.
Here’s the new list:
- The Hundred. Full on…
- The Roll Up. 5x
- Roll Over. 3x/each way
- One Leg Circle. Take this one Corkscrew-style and allow the whole body to move from your strong center.
- Roll-Like-a-Ball-around-the-Clock – take 4-5 rolls to turn to the back of your Mat and 4-5 rolls to return to where you started
- One Leg Stretch. 5x
- Double Leg Stretch. 3x per usual – 3x with a dynamic rhythm of breath
- Spine Stretch. 5x
- Open Leg Rocker (cause I love it so!). 5x and Closed Leg Rocker 5x
- Seal. 5x to come up to standing!
More Mat on March 25!
It’s not too late to join me and Nicole Martin of Ritual Pilates for a Mat and Wunda Chair extravaganza event.
Book now and I’ll see you in 2 weeks!
Happy March MATness – have a great workout!
OG Posts you want to read:
- On the Order of the Pilates Mat Exercises
- On the Order of the Pilates Reformer Exercises
- The Path to Mastery
- The Pilates System: Beyond Basic, Intermediate, and Advanced
Love you guys!
