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30-Minute Classical Pilates Full Mat Sequence

30-Minute Classical Pilates Full Mat Sequence — video by Online Pilates Classes by Lesley Logan Play · 37:20

Video by Online Pilates Classes by Lesley Logan on YouTube · Open on YouTube

A full classical mat class in Joseph Pilates' original order: the hundred, roll-ups, leg circles, the ab series, saw, swan, kicks, side kicks, teaser, leg pulls, side bends and push-ups. Includes advanced moves; she says to repeat an earlier exercise in place of any you are not ready for.

  • 37 min
  • Intermediate
  • 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: curl up and pump the arms for ten breaths; lift the legs higher if the back or ribs pop up. 2:34
  2. Roll-up with three pulses, roll-over (repeat the roll-up if new), then single leg circles each way. 3:55
  3. Rolling like a ball, then single leg stretch and double leg stretch with the chest lifted. 6:50
  4. Single and double straight leg stretch, then criss-cross: think armpit to knee so the waist twists. 8:04
  5. Spine stretch forward, then open leg rocker, or rolling like a ball if you are newer. 9:32
  6. Corkscrew with the hips down or lifted (or more leg circles), then saw, twisting and pulsing each way. 11:32
  7. Face down: swan dive, single leg kick on the forearms, then double leg kick. 13:01
  8. Thigh stretch on the knees (or shoulder bridge instead), then neck pull, a harder roll-up. 15:56
  9. High scissors, bicycle and shoulder bridge; swap in an earlier move if you can't go overhead. 17:55
  10. Spine twist from the waist, then jackknife, or double straight leg stretch instead. 19:55
  11. Side kick series: front and back, up and down, small and big circles; then the other side. 21:25
  12. Teaser, lowering and lifting three ways, then hip twist; swap in the hundred or leg circles if needed. 24:44
  13. Face-down arm and leg lifts, leg pull front and back, kneeling side kicks and side bends. 26:35
  14. Boomerang, seal, crab, rocking and control balance, then the standing push-ups to finish. 31:18

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

Form cues from the coach

  • Lift the legs higher in the hundred if the lower back or ribs pop up
  • Think armpit to knee in criss-cross so the twist comes from the waist
  • Swap any exercise you are not ready for with one you have already done

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Neck takes loadroll over, jackknife, control balance on the shoulders
  • Shoulders takes loadleg pulls, side bend, push-ups, weight on shoulders
  • Elbows takes loadpush-up walk-outs, swan, plank leg pulls
  • Wrists & hands takes loadleg pulls, side bend, crab, swan, push-ups
  • Lower back takes loadswan, leg kicks, rocking, thigh stretch, roll-ups
  • Hips takes loadside kicks, leg circles, bridge, leg pulls
  • Upper back movesroll-ups, rolling, saw twists, swan
  • Knees movesthigh stretch and kneeling side kicks
  • 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: Swap overhead moves for leg stretches; side bend on a forearm; repeat easier moves

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 Online Pilates Classes by Lesley Logan; 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