Pilates Workout Builder

Mat Pilates exercises

21 mat exercises from beginner to advanced, with the area each one works.

Beginner mat exercises

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  • Hundred

    Classic Pilates exercise focusing on core strength and breath coordination

    Works: core, breathing

  • Pelvic Curl

    Articulated spine movement focusing on pelvic control

    Works: spine, core

  • Roll Up

    Articulated spinal movement from supine to seated

    Works: core, spine flexibility

  • Rolling Like a Ball

    Rocking movement focusing on core control and balance

    Works: core, spine mobility

  • Single Leg Circles

    Controlled leg circles while maintaining pelvic stability

    Works: core, hip mobility

  • Single Leg Stretch

    Core strengthening with alternating leg movements

    Works: core, coordination

  • Spine Twist

    Seated rotation with focus on spinal articulation

    Works: spine, rotation

Intermediate mat exercises

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  • Corkscrew

    Circular leg movement with hip control

    Works: core, obliques

  • Open Leg Rocker

    Rolling movement with legs extended

    Works: core, balance

  • Seal

    Rolling movement with feet in hands

    Works: core, balance

  • Shoulder Bridge

    Bridge variation with leg movements

    Works: spine, glutes

  • Side Kick Series

    Series of leg movements while lying on side

    Works: legs, core

  • Teaser One

    Single leg teaser variation

    Works: core, balance

Advanced mat exercises

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  • Bicycle

    Cycling motion in shoulder stand position

    Works: core, coordination

  • Boomerang

    Complex movement combining roll up and twist

    Works: flexibility, control

  • Control Balance

    Advanced balance work with leg variations

    Works: balance, core

  • Crab

    Advanced coordination exercise with weight transfers

    Works: strength, coordination

  • Rolling with Scissors

    Advanced variation combining rolling and scissor movements

    Works: core, balance

  • Scissors

    Advanced leg movement with core control

    Works: core, flexibility

  • Side Bend with Twist

    Complex side-bending movement with rotation

    Works: obliques, flexibility

  • Twist with Swimming

    Complex movement combining rotation with arm and leg coordination

    Works: core, coordination

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