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33-Minute Advanced Classical Mat Pilates: All 34 Original Exercises

33-Minute Advanced Classical Mat Pilates: All 34 Original Exercises — video by Pilates Consultant Play · 32:48

Video by Pilates Consultant on YouTube · Open on YouTube

A Pilates instructor trainer leads all 34 of Joseph Pilates' original mat exercises in book order, from the hundred and rollover to jackknife, teaser, crab and push-ups. For experienced students; she offers tabletop legs in the hundred, bent knees in the rockers, and push-ups on the knees.

  • 33 min
  • Advanced
  • Low impact (no jumping)
  • mat
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Step by step 14

Tap a time to watch that step in the video.

  1. The hundred: breastbone toward the belly, low back into the mat, pump the arms; legs in tabletop if needed. 1:02
  2. Roll-up with the feet down, then rollover: roll over, separate and flex the feet, and roll down slowly. 1:48
  3. One-leg circles each leg, rolling like a ball, then single-leg and double-leg stretch, exhaling to pull in. 3:57
  4. Spine stretch forward, reaching further each time, then open-leg rocker, knees bent first if needed. 6:31
  5. Corkscrew: roll over and circle the legs down one side and up the other; then the saw to each side. 7:47
  6. On your front: swan built up in stages, then one-leg kick on the elbows and double-leg kick. 9:50
  7. Neck pull, reaching the hands forward if needed, then scissors and bicycle with the hips supported. 12:56
  8. Shoulder bridge with leg lifts each side, spine twist with pulses, then jackknife. 15:06
  9. Side kick: kick the top leg forward twice and sweep it back, hands behind the head; then the other side. 17:34
  10. Teaser: roll up into a V balance and back down; then hip twist, knees bent first, then straight legs. 19:25
  11. Swimming, a shell stretch with side reaches, then leg pull front from a plank and leg pull facing up. 21:00
  12. Kneeling side kick each side (or lie on your side instead), then side bend with the foot hooked under. 23:21
  13. Boomerang, then seal with foot claps, crab only if you feel confident, and rocking on your front. 26:04
  14. Control balance from a rollover, then push-ups: walk out to a plank for three, knees down if needed. 29:57

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Press the breastbone toward the belly and the low back into the mat in the hundred
  • Use the exhale to pull the limbs back into the centre
  • Bend the knees or lift the legs higher if long, low legs are too hard

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Neck takes loadrollover, corkscrew, jackknife, shoulder stand, crab
  • Shoulders takes loadleg pulls, side bend, push-ups, shoulder stand
  • Elbows takes loadpush-ups, swan, hands under hips in shoulder stand
  • Wrists & hands takes loadleg pulls front and back, side bend, push-ups
  • Lower back takes loadswan, rocking, double kick, roll-ups, rollover
  • Hips takes loadleg circles, side kicks, scissors, shoulder bridge
  • Upper back movesswan, saw, spine twist, rolling
  • Knees moveskneeling side kicks, shell stretch
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Weight on the head and neck. Like shoulder stand, plough or headstand.

Easier option from the coach: Tabletop legs in the hundred; bent knees in rockers; push-ups on knees; side kicks lying

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Pilates Consultant; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety