What are Pilates Free Exercises? Pilates Free Exercises include 34 poses designed by Joseph Pilates. Even more impressively, Joseph designed and demonstrated these poses at age 59! Doing these exercises regularly and correctly will benefit your physical health enormously and help to connect your mind, body, and spirit. Demonstrated below are ten of the most popular of Joseph Pilate’s Free Exercises, ranging from easy to difficult. Remember to perform your positions slowly, being careful to breath so as to benefit your body as much as possible!
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1. Child’s Pose - Perfect for all levels of Pilates, child’s pose can be reverted back to at any point during the workout. Use child’s pose to relax, stretch the back, and release the hips. Here is how: Begin kneeling on your mat. With your toes together, open your knees to at least hip distance apart, stretching your hips as you lean into them. Lean forward and curl your body over your thighs so that your forehead rests on the floor. Reach your arms out in front of you. Alternately, you can leave your arms along your sides, or you can reach forward to stretch your lower back. Try both and see which you like best, or use the two for different occasions. Breathe deeply and relax, relaxing into the position. Release any tension you might be feeling in your back, neck, or hips.
Give this exercise time to work. It can take a few minutes to allow your body to deepen into the stretch. You can return to this position at any time in your Pilates sequence for a nice stretch or a resting position. Spinal placement is always very important in Pilates. In the case of Child’s pose, “Think of your spine as soft wax that is lengthening over your thighs, and dripping evenly off the front and back part of your body.” |
2. The Saw - The Saw is an involved back and hamstring stretch. It is an oppositional stretch- with the chest and upper back pulled open by the front and back arms reaching in opposite directions. Saw is a big lesson in the importance of pelvic stability. While there is a lot of activity in the upper body, the abdominals must keep the hips still and even throughout the exercise, strengthening your core. “You perform the Saw in a sitting position, legs extended before you in a V, arms extended straight out to either side at shoulder height, with palms facing down. Timing your inhalations and exhalations with your movements, you first twist your torso, then curl forward, reaching your hand for the opposite foot; the other hand raises up behind you. The Saw twists and bends toward alternate sides to provide uniform development and maximum flexibility”. |
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3. Chest Lift - The Chest Lift is very similar to the traditional ab “crunch.” It results in long, six pack abs, but is slightly different from the crunch. Lie on your back with your knees bent, feet flat on the floor. Make sure that your legs are parallel - lined up so that your hip, knee and ankle are in one line and the toes are pointing directly away from you. Keep your shoulders down as you bring your hands behind your head with the finger tips touching, in a relaxed position. Your hands will support the base of your skull.
You are in a neutral spine position (see the five Pilates
principles) for the Chest Lift. When you exhale keep your abs drawn in as you slowly lower yourself back to your mat. As you inhale release the abs and return to neutral spine position, with the natural curve of the lower spine creating a slight lift off the mat. Keep in mind that the Chest Lift is done very slowly with the breath because no momentum is being used. |
4. The Roll Up - The Roll Up has been said to equal six regular sit ups! The roll up is great for building abdominal foundation, creating flat abs. Roll slowly! When beginning, lay on your back with your arms straight backward. Be careful not to arch your back from your mat, which means your arms may not be literally straight backwards. While inhaling, bring your arms up with your toes pointing upwards. Still inhaling, tuck your chin. Exhale and role slowly upward off the mat. Make certain to role up vertebra by vertebra. Continue exhaling and roll forward until your head touches your legs. When rolling back down also descend slowly, vertebra by vertebra. Once again, roll slowly!. |
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5. The Roll Over - The Roll Over is all about control! It will give your back and hamstrings and stretch. Keep in mind to not flop, be careful to roll. Being too exuberant in the roll over and flopping can lead to back and neck stress. If you already have back and neck issues, be careful with the roll over- it isn’t for everyone! Being careful to roll in a controlled motion will help you develop core strength. Here is how: “Lie on your back with your arms along your sides, palms down. Your neck is long with lots of space between your shoulders and ears, and your chest is open.
With your legs together, extend them straight up toward the ceiling at a 90-degree angle. Inhale: Using your lower abs, return you legs to 90 degrees. Exhale: Continue using you abdominals to keep you lifted, and draw your legs over until they are parallel to your chest. This part of roll over requires a release of the lower back along with support from the abs. Keeping your chest open and using pressure from the backs of your arms and your hands will help you over and stabilize the movement. Few people can do roll over without some assistance from the arms, but the emphasis is on the abs. Continue the deepening of the abdominals as you roll onto the broad part of your shoulders. Do not roll on to your neck. Inhale: Flex your feet, lengthening the back of the legs and sending energy out through the heels. Take your legs to shoulder width apart. If you are very flexible and stable here, you can take your feet all the way to the floor.” (about.com/Pilates).
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6. The One Leg Circle - The One Leg Circle is a trial of core strength and testing your stabilizing muscles. The abdominal muscles must work hard to keep the shoulders and pelvis stable despite the leg movement. One leg circle also tones and stretches the thighs. Here is how: Lie flat on your back with your hands resting down at your sides. Press your hips, abdomen and back firmly into the ground for the exercise, and make sure to lie on a comfortable mat. Bring your right knee up to your chest, and slowly lift your right leg up into the air.
Keep your knee comfortably bent once you lift your leg up, and turn your knee slightly outwards. Rotate your right leg around to the right, in a clockwise motion, keeping your abdominal muscles tight and your hips pressed into the floor. Repeat this rotation at least five times. Change the direction of your leg circle, moving your leg counter clockwise this time. Your right leg should cross over your center line when circling in this direction. Repeat this motion at least five times. |
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7. The Pilates mat exercise, spine stretch, is useful anywhere in a workout. It is a great stretch for the back and the hamstrings, as well as a moment to center oneself before moving on to more challenging exercise. Make sure to sit up tall on your sit bones! Your legs should be extended, about shoulder width apart, and flex your feet while you reach straight forward, lengthening and stretching your spine. |
8. Leg Pull- Front - The Leg Pull (with front emphasis or plank), engages every part of the body. Leg pull front takes plank/front support a step further. By lifting one leg off the floor, you introduce instability that challenges the abdominals and shoulders to keep the trunk and pelvis stable as you move. Don’t be concerned if your hip lifts slightly, it will help the instability in your position, pushing you to stabilize your core. To begin, start on your knees. Place your hands solidly on the floor in front of you. Keep your arms straight and your elbows unlocked. Employ your abs and lengthen your spine, lean forward placing your weight on your hands. Your shoulders should be directly over your wrists and settled in your back. With your abs tight, extend your legs back so that they are straight and together. Focus your weight on the balls of your feet. Lift one leg from the hip so that your foot lifts off the mat a few inches. Your foot can point as it is released from the mat. Return your foot to the floor and repeat! |
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9. The Shoulder Bridge - The Shoulder Bridge is an advanced exercise. It requires a lot of strength from the abdominals and hamstrings as they stabilize a lifted pelvis. Lie on your back in neutral spine, (see the five basic principles of Pilates) with your knees bent and feet on the floor. Your arms are extended along your sides. Inhale while pressing down through your feet to lengthen your spine and press your hips up. You will come to a bridge position on your shoulders with your knees, hips and shoulders in one line. Your abs and hamstrings should be tight to strengthen and support your core. Still inhaling, fold one knee in toward your chest and then extend it back to the mat. The Shoulder Bridge position should be very controlled through your core .
Movement should be coordinated with your breath. While resting in the Shoulder Bridge position relax your shoulders and neck letting the work rest in your abs and hamstrings. |
10. The Bicycle - The bicycle is different than the popular known “bicycle” movement. The Pilates version of the bicycle is to move the legs in the opposite way of the traditional pedal action. This slight difference in motion makes a large distinction in the level of the workout. Begin lying on your back and roll your hips up into a shoulder stand position. Make certain you are not too far up on your neck as this can cause injury.
“Check Points:
• Your weight should be supported by a nice tripod of your shoulders and upper arms.
• Hold your self upright with your abdominals. Ideally, you will not have a lot of weight on your hands.
• Shoulders wide, away from the ears, and the neck is long and relaxed” (about.com/Pilates).
Bend your right knee and lengthen your leg toward the while behind you. Simultaneously bring your straight left leg over your head. Begin reverse cycling. “The Bicycle is a good torso stability challenge. You have to keep everything steady in the hips and torso - no extra movement - as you move your legs.”
A complete list of Joseph Pilate’s 34 Mat Free Exercises is as follows: The Hundred, The Roll Up, The Roll Over With Legs Spread, The One Leg Circle, Rolling Back, The Leg Stretch, The Double Leg Stretch, The Spine Stretch, Rocker With Open Legs, The Cork-Screw, The Saw, The Swan-Dive, The One Leg Kick, The Double Kick, The Neck Pull, The Scissors, The Bicycle, The Shoulder Bridge, The Spine Twist, The Jack Knife, The Side Kick, The Teaser, The Hip Twist With Stretched Arms, Swimming, The Leg Pull- Front, The Leg Pull, The Side Kick Kneeling, The Side Bend, The Boomerang, The Seal, The Crab, The Rocking, The Control Balance, and The Push Up.
Most of these mat exercises can be modified to focus on a particular muscle, and of course for level of difficulty. Joseph Pilates designed these exercises for a full body work out that can be done at home. Make certain to warm up before, and enjoy letting your body fall into place!
Cited on this subject: EasyVigour.Net and About.Com/ Pilates.
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“While doing Pilates Free Exercises make certain to breathe properly! Breathing properly helps to execute the exercise the best way possible and sends oxygen directly to your muscles in need. “It’s tempting to hold your breath when trying to hold in your abs. But exhaling is what contracts the deepest—and hardest to target—ab muscle, the transverse abdominis. Try this: Inhale through your nose before each rep, then exhale through your mouth during the move.” |
11. The Hundred
The Hundred is one of Joseph Pilate’s 34 free exercises, built for strength, endurance, and coordination. To really activate this exercise you have to breathe! The Hundred is a great stretch for the beginning of your Pilates exercise because it is a great warm up for the abs and lungs. The Hundred requires that you coordinate your breath with your movement and simultaneously be sturdy and graceful. To begin The Hundred lie on your back bending your knees. Make your shins and ankles parallel to you’re the height of your knees. Place your hands behind your knees and inhale. While exhaling, bring your head up, pulling your chin to your chest using your abs. Curl your spine off the floor making sure to engage your shoulders and back. Keep your gaze to your abs. Stay here and inhale. Exhale and deepen the pull of your abs by extending your legs and arms towards the wall in front of you. Your legs should only go as low as you can maintain your muscle tension without creating tremors. Extend your arms straight out low just a few inches off the floor. Hold this position! Take five short breaths in and five short breaths out while slowly pumping your arms up and down from the floor. Do a cycle of ten full breaths. To finish keep your spine curved as you bring your knees in toward your chest. Grasp your knees and roll your upper spine and head back to the floor. Take a deep breath in and out.
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12. Rolling Back
Rolling Back is great for strengthening the abs! You can do roll back sitting on a box, ball, or just your mat. While sitting reach your arms in from of you keeping your shoulders relaxed. Inhale and sit tall through the spine. On the exhaled roll yourself back drawing the ribs and hips together. Inhale and hold and then exhale rolling yourself back up one vertebra at a time back to your starting position. Then again inhale staying relaxed and slowly roll back down. Repeat this five times. Inhaling and exhaling properly throughout this exercise will help you engage your stomach.
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13. The Leg Stretch
The Leg Stretch helps you to learn to move from your center. The Leg Stretch helps to train the abs to initiate movement and stabilize the trunk while your limbs are in motion. Many people also find that The Leg Stretch helps to target the lower abs and helps in the element of coordination as well. Lie on your back with your knees bent and your shins parallel to the floor keeping your legs in the tabletop position. Inhale. Exhale and pull your abs in pulling your bellybutton down towards your spine, curing your head and shoulders up to the tips of your shoulder blades. As you rise upward extend your left leg to a 45-degree angle. Keep the right leg in a tabletop position. Keep your upper body curled upward for the remainder of the exercise. Inhale switching your legs slowly. Bring air in as the left knee comes in, and bring in more air as you gently pull your knee towards you. Exhale and switch legs as you did before. This hand to leg coordination will continue with the outside hand of the bent leg going to the ankle and the other hand moving to the inside of the knee.
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14. The Double Leg Stretch
The Double Leg stretch is very different from The Leg Stretch. The Double Leg Stretch is an exercise in moving between two opposite positions. If your trunk is unstable your abs will become weak in this position and if you aren’t breathing properly it will show in your form. The Double Leg Stretch is great for your abs! To begin lie on your back with your shins in table top position, parallel to the floor just as you would begin The Leg Stretch. Exhale and curl up.
Inhale. Exhale and pull in your abs, creating a scoop in your abs, pulling your body inwards. Bring your forehead to your knees and grasp your shins or ankles. Keep your lower back on the floor. Inhale and reach long. Keep your shoulders away from your ears, your abs tight and simultaneously reach your arms and legs in opposite directions. Make sure to keep your back on the mat!
Exhale and pull back into your center beginning position. Repeat six to ten times, making certain to keep your center line straight as you move. |
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15. Rocker with Open Legs
Rocker with Open Legs is great for the abs. The exercise helps to practice control between the upper and lower abs. To do this exercise justice keep your abs engaged! If you have back or neck problems don’t do the rolling part of this exercise. To do the Rocker with Open Legs sit up tall with your knees bent and hold your ankles. As you balance on your sit bones keep your abs tight and extend one leg and then the other about a shoulder width apart. Balance. On your next inhale slowly roll backwards onto your shoulders using your abs. Keep your head and neck off the mat! Exhale and return to a sitting position, using your abs to bring you to an upright balance. |
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18. The One-Leg Kick
“The single-leg kick is beginner Pilates requires you to begin from your tummy, which is an unusual position for a Pilates exercise. You can add this exercise into your routine and use it for a little variety and to help tighten up your glutes.” To begin lie on your stomach with both legs together and extended behind you. Lift your body so that you are supported by your forearms. Keep your shoulders down and your chest broad, keeping your elbows directly under your shoulders. You hand can be clasped or fisted in front of your. Send your tailbone down toward the floor as you pull your abs away from the mat. This step is very important to the safety of your back! This will lengthen and protect your lower back by creating inner stability. Inhale. Exhale and bend your right leg, pulsing it towards your rear. Inhale to switch legs, extending the right as you bend the left. |
19. The Double Kick
The Double kick is a back extension exercise which targets the back and hamstrings. However, it does require support from the entire body. You can practice for the double kick by doing the single kick. To prepare lie face down on your mat with your head turned to one side and your legs together. Clasp your hands behind your back placing them as high on your back as possible. Inhale and pull your abs in, lifting your body away from the mat, lengthening your spine. Exhale and, keeping your legs together, kick your heels towards your hip in three pulses. As you kick keep your sit bones down. Inhale and, keeping your hands clasped, extend your arms behind you, lifting your upper body off the mat. Simultaneously stretch your legs straight out, pulling them off the mat. Do this slowly as to ensure control. Exhale and return to the starting position.
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20. The Neck Pull
The Pilates Neck Pull requires minimal strength. Anyone can learn this exercise! The Neck Pull is helpful in getting the kinks out of your neck at any time. Lie with your back on the mat, relaxing your spine into the floor. Pull your bellybutton inward. This creates the neutral position and helps you begin from a relaxed state. Tuck your chin in towards your chest but don’t let it touch. Do not keep it pulled tight if it is not comfortable for you. Place your hands behind your head, pointing your elbows outward. Begin the neck pull by moving upward slowly. Keep you back straight as you pull your elbows towards your knees and your chin at your chest. Continue leaning forward keeping your body aligned. Stay in this position a few moments and then roll backward one vertebra at a time. |
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22. The Spine Twist
The Spine Twist helps to keep the muscles of your trunk flexible in every direction. Many times we tend to repeatedly move in the same position, strengthening some muscles and ignoring others. The Spine Twist helps to address all of the muscles in your trunk. The Spine Twist helps to increase the range of motion in your upper body by training the spine to move in new directions. This can be very helpful if you are active in sports! To begin sit up tall with your legs together in front of you, feet flexed. Extend your arms to the side, keeping them even with your shoulders. Try to keep your spine tall and lengthened. Think of a string being attached to the top of your head pulling you upright. On a two part exhale get taller as you turn your head and torso on your central axis. |
| The twist is from the waist, not the shoulders. Move the upper body in one piece, keeping the pelvis stable. A way to double check your movement is to make sure you feet stay even with each other. During your two part exhale, exhale as you twist half way and finish exhaling as you twist as far as you can the rest of the way. Inhale as you return to center. On the exhale twist to your other side. |
24. The Side Kick
The Side Kick is extremely helpful in toning difficult spots such as the hips, thighs, and abs. The Side Kick focuses on the core muscles, stabilizing the trunk while the lower half of your body moves independently from the top. Lie on your side lining your body up in a straight line with your ears, shoulders, hips, knees, and ankles. Hold your head up with you hand, keeping your neck in alignment. Place your hand palm down on the mat in front of you. Don’t lean on your hand, this will detract from your abs workout. Move your legs slightly forward from your hips. This will help to protect your lower back. Inhale and pull your abs tight. Exhale and slowly lift your leg upwards. Inhale and slowly kick front and then lengthen slowly back. Exhale and return your leg to its starting position. Do this five to ten times before switching to your other side. Remember to keep your body in line!
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25. The Teaser
The Teaser can be difficult but is really good if you are looking for a stronger inner core and flatter abs. Lie on your back with you knees at a 45 degree angle. Place your arms by your side, palms up, lying in the neutral spine position. Make sure you are straight! Your hips, knees, ankles, and feet should line up. Extend one leg, keeping your knees at the same height. Extend your arms over your head being careful to keep your ribcage down. Inhale and begin to roll your upper back off the mat. Reach for your toes holding your abs tight. Pause at the top. Exhale and roll slowly back down vertebra by vertebra continuing to engage the abs. Return to your starting position. Try to keep the teaser in a fluid motion. Switch legs and repeat!
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27. Swimming
Swimming challenges every part of your body, but is often considered fun. “Lie on your stomach with your legs straight and together. Keeping your shoulder blades settled in your back and your shoulders away from your ears, stretch your arms straight overhead. Pull your abs in so that you lift your bellybutton up away from the floor. Reaching out from center, extend your arms and legs so far in opposite directions that they naturally come up off the floor. At the same time, get so much length in your spine that your head moves up off the mat as an extension of the reach of your spine. Keep your face down toward the mat; don't crease your neck. Continue to reach your arms and legs out very long from your center as you alternate right arm/left leg, then left arm/right leg, pumping them up and down in small pulses. Coordinate your breath with the movement so that you are breathing in for a count of 5 kicks and reaches, and out for a count of 5. Hopefully you feel like you are simulating swimming!” (About.com).
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Because Swimming is so difficult you can modify it for your needs. Here are some tips! “Try working with just the top or bottom half of your body. In the image above, Susie is working just the top half of her body as she anchors the movement by keeping her belly lifted and tail-bone moving down toward the mat. Those with upper back and neck issues may want to work only the lower half of the body. Try keeping your forehead on the mat and working just the legs. Reach each leg out long, one at a time, far enough that they raise just an inch or two off the mat. Once you are comfortable with that, try doing the alternating leg movements in quicker succession.” |
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28. The Leg Pull- Facing up.
The Leg pull helps to strengthen your arms, shoulders, and buttocks muscles. Sit with your knees at a 90 degree angle and your feet flat on the ground. Place your hand directly beneath your shoulders palm down. Exhale and push yourself up in to a table position with your feet flat on the ground. Straighten your arms without locking your elbows. Look down at your torso. Breathe normally and hold. Lift one leg slowly off the ground and hold. Slowly lower it back down and switch to other leg. |
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32. The Seal
“The Seal caps your workout with a calming, centering movement; its stretching and balancing action brings your body back to its forward orientation and prepares you to stand, sit, and move with coordination and control throughout the remainder of your day Here are some other benefits of the Seal:
• It increases blood flow along the spine.
• It strengthens your abdominal corset, enabling you to decompress and stabilize your spine, and to exhale effectively
• It strengthens your inner thighs, pelvic floor, deep hip rotators, and gluteal muscles.
• It stabilizes your shoulder girdle and integrates it into your core.
• It trains balance and coordination.
• It releases hip joint tension, and helps you learn to move the femur and pelvis independently of each other.
• The rolling motion of the Seal massages the spine to increase flexibility between the vertebrae, ribs, and back muscles, increasing your breathing capacity.” http://pilatesexercise.org/the-seal/
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To perform The Seal sit on mat with your legs bent, feet flat on floor, and your hands on your shins. Inhale and pull your abs tight, lifting your feet off the mat. Roll back onto your shoulders and bring your legs over you head. Exhale and roll onto your seat. While inhaling balance on your buttocks. While exhaling, use your hands to clap your feet. |
36. The Push Up
Everyone knows how to do a push up, but do you know how to do it the Pilates way? The Push Up strengthens your core, shoulders, arms, back, and chest; stretches your hamstrings and shoulders. Begin standing with good posture. Inhale and keep your shoulders down. Bring your arms straight up over your head. Exhale and allow your arms to follow your ears as you nod your head and begin to roll down toward the mat. As your roll down pull your abs into a scoop. Curve your spine until your hands reach the mat. (It’s okay to bend your knees to touch the mat). Inhale and walk your hands out onto the mat in front of you, walking into a plank. Be sure to keep your shoulders away from your ears. Make sure your hands are directly below your shoulders once you are in plank. Exhale and hold your plan keeping your arms and legs straight. Keep your heels, hips, shoulders, and ears in one straight line. Rotate your shoulders so that the inside of your elbows face forward. Inhale and bend your elbows back along the sides of your ribs. Slowly lower yourself towards the mat, keeping your shoulder blades settled into your back. Don’t let them pop up! This will help you stabilize your shoulders and torso. Exhale and keep your abs tight and extend your elbows so that your body rises all the way off the mat. Inhale and walk your hands back to your feet. Exhale and roll slowly up to standing one vertebra at a time.
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