41-Minute Intermediate Pilates Mat Class with Level Options

Step by step 14

Tap a time to watch that step in the video.

1. Standing foot series: sit back into a squat, then add calf raises and a soft overhead reach of the arms. 1:01
2. Wide squat with spine twists: hips stay facing forward as the ribs turn, changing the arm position each round. 3:14
3. Roll down into a shell stretch, then four-point hovers with a flat back, as if balancing a tray of drinks. 5:54
4. Long plank: push forward from the hover into a plank and back, resting the knees between if needed, then hold. 9:18
5. On the elbows: swimming legs reaching back, then bent-knee lifts toward the ceiling and pulses, each side. 11:30
6. Pigeon stretch: one knee forward, foot across the body, lower over it and breathe; then the other side. 14:45
7. Seated half roll-backs: roll into a C-shape, nod and stack up tall, then add overhead reaches. 15:43
8. Five full roll-ups with long legs, rolling down and up one bone at a time to finish lying down. 19:10
9. Scissors: toe taps from double tabletop with hip bones level, then faster alternating, then one-leg stretch. 20:40
10. Side bend on the elbow with an arm reach and thread the needle, then a full side bend with a twist. 23:44
11. Shoulder bridge: peel up one vertebra at a time, then add a leg to tabletop, walking bridges and holds. 27:42
12. Other side: the elbow side bend with arm reach and thread the needle, then the full side bend and twist. 30:53
13. Cat stretch on all fours, then wag the hips side to side to mobilise the spine. 35:11
14. Face down: hover the hands and pulse them, add the head lift, then snow angels; finish with stretches. 36:25

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