34-Minute Intermediate Mat Pilates Class: Classic Full-Body Repertoire

Step by step 14

Tap a time to watch that step in the video.

1. Standing warm-up: breathe wide into the ribs, then roll down bone by bone with soft knees and restack. 0:20
2. Seated C-curve: hold behind the knees, curl the pubic bone forward and roll the pelvis back, then return. 4:07
3. Pelvic curl: exhale to imprint the low back, peel the spine up into a bridge, then roll down bone by bone. 7:07
4. Spine twist: legs together in tabletop, arms in a T, rotate from the waist; then chest lifts with a twist. 9:50
5. The hundred: prep lifts, then legs on a diagonal; pump the arms, breathing in for five and out for five. 13:07
6. Leg circles: one leg up, ankle flexed; circle it across the body and around, then reverse. Switch legs. 14:52
7. Roll-ups: arms overhead, curl up into a C-curve, then lower the sacrum and roll the spine back down. 16:35
8. Abdominal series: rolling like a ball, then double-leg stretch, single-leg stretch and criss-cross. 18:06
9. Rollover: curl the pelvis and spine over, flex and separate the feet, then roll down one bone at a time. 20:51
10. Shoulder bridge: hold the bridge on one foot and lower and lift the other leg from the hip, then switch. 22:20
11. Back support hip lifts, then front support on the hands, drawing one knee in at a time without rocking. 24:03
12. Side kicks on the elbow: swing the top leg forward and back with the shoulder set; then the other side. 25:57
13. Single-leg kick on the forearms with the chest open, then swimming with opposite arm and leg. 28:02
14. Teaser prep: lean back, legs in tabletop, curl down from the low abs and back up; end with roll-downs. 31:05

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