Intermediate Mat Pilates Workout
A full-body mat session of 8 exercises at intermediate level. It opens with a warm-up, moves through the main work, and finishes with a stretch.
The sequence
- 01Hundred10 breath cyclesClassic Pilates exercise focusing on core strength and breath coordination
- 02Pelvic Curl6 to 8 repsArticulated spine movement focusing on pelvic control
- 03Corkscrew8 to 10 repsCircular leg movement with hip control
- 04Open Leg Rocker8 to 10 repsRolling movement with legs extended
- 05Side Kick Series1 roundSeries of leg movements while lying on side
- 06Shoulder Bridge8 to 10 repsBridge variation with leg movements
- 07Teaser One8 to 10 repsSingle leg teaser variation
- 08Spine Twist3 each sideSeated rotation with focus on spinal articulation
Who this is for
It suits people who know the beginner repertoire and can hold good form through a full session.
What you need
You need a mat and enough floor space to lie down with your arms overhead.
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