Mat basic 5 – Pilates Workout

Mat Basic 5 Pilates Workout with Bonnie Weber

The Pilates Garden and Personal Training Studio, LLC


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  • Lie on back with arms at sides.
  • Hips and knees bent to 90 degrees.
  • Legs together.
  • Maintain a neutral spine position with abdominals engaged.
  • Inhale to prepare, exhale lift head and curl upper torso.
  • Gaze at belly.
  • Hold.
  • Arms parallel to the floor.
  • Start pumping arms in small flutters up and down.
  • Inhale for five pumps then exhale for five pumps totaling 10 repetitions: Repeat 10 times for a total of 100.


  • Head down on mat
  • Knees bent and feet flat on mat
  • Support head with one hand while other arm pumps and split repetitions.


  • Avoid arching back.
  • If neck issues are present, rest head on mat.


  • Lie on back and engage abdominals in a neutral spine position.
  • Legs together and strait on mat.
  • Arms lengthened toward ceiling.
  • Shoulders are back and down.
  • Inhale to prepare.
  • Exhale, lift head and curl spine/torso sequentially from the mat bone by bone.
  • Reach forward and lengthen the spine up and over legs.
  • Hold.
  • Inhale to prepare, exhale roll back down bone by bone with abdominals engaged.
  • Repetitions: 5-8


  • Place feet under strap/use a band around feet for support.
  • Start with bent knee working to lengthened leg position.
  • Start in a seated bent knee position supporting the roll up and down with hands on legs.



  • Do not arch back


  • Lie on back and engage abdominals in a neutral spine position.
  • One leg is strait on mat.
  • One leg is bent to 90 degrees at hip and knee.
  • Lengthen same leg out to a forty five degree angle.
  • Hold.
  • Circle leg from hip toward body Initiating movement from abdominal stabilization.
  • Avoid rocking hips.
  • Inhale for half of the circle and exhale for second half of circle.
  • Hold.
  • Reverse circle.
  • Repetitions: 5 each direction.


  • Use a band around foot and hold with hands to support leg
  • Reduce size of circle
  • Reduce angle of working leg
  • Bend strait leg on mat at knee and foot flat for added stability.


  • Start in a seated position.
  • Bend knees toward chest holding each leg at shins.
  • Engage abdominals.
  • Lift feet off mat and balance on sit bones.
  • Round the spine in a C-curve.
  • Keep gaze toward feet.
  • Maintain shape.
  • Inhale, roll back to shoulders.
  • Exhale, roll up to balance on sit bones.
  • Hold.
  • Repetitions:5-8


  • Hold balance position on sit bones without rolling.
  • Hand position behind knees.


  • Roll like a ball on a thick padded mat surface ONLY
  • Avoid rolling of the spine if you have any spinal issues or osteoporosis
  • Do not roll onto neck or touch head to mat


  • Sit tall on sit bones.
  • Legs strait and shoulder-width apart.
  • Arms parallel in front of you.
  • Shoulders back and down.
  • Engage abdominals.
  • Inhale to prepare, exhale articulate spine forward bone by bone by leading with crown of head.
  • Lift up and over legs.
  • Reach dictated by articulation of spine, not by leaning forward at hips.
  • Inhale to stack spine up bone by bone to lengthened seated position.
  • Repetitions: 5-8


  • Sit in a chair and perform same movement pattern
  • If sitting tall is a challenge, bend knees slightly or sit on a folded towel
  • Place hands on mat and slide hands forward


  • If osteoporosis is present, avoid deep forward flexion of spine


WARNING: You must consult your physician before you begin this or any other exercise program

Be Fit, Be Healthy, Be Happy!