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Exercises

Pilates exercises

Mat and wall Pilates exercises, from the hundred and the roll-up to the teaser and the side kick series. Each one names its classical form and gives an easier and a harder version.

49 moves23 with 3D demosBeginner 16Intermediate 15Advanced 18

Beginner pilates exercises 16

Chest lift (Pilates curl-up) demonstrated on the 3D figure3D demoChest lift (Pilates curl-up)Beginner · No equipmentHalf roll back (Pilates C-curve roll back) demonstrated on the 3D figure3D demoHalf roll back (Pilates C-curve roll back)Beginner · No equipmentKnee hover (Pilates tabletop hover) demonstrated on the 3D figure3D demoKnee hover (Pilates tabletop hover)Beginner · No equipmentLateral breathing (Pilates breathing) demonstrated on the 3D figure3D demoLateral breathing (Pilates breathing)Beginner · No equipmentMermaid (Pilates seated side bend) demonstrated on the 3D figure3D demoMermaid (Pilates seated side bend)Beginner · No equipmentSide kick (Pilates side kick series) demonstrated on the 3D figure3D demoSide kick (Pilates side kick series)Beginner · No equipmentSide-lying leg circles (Pilates side kick series) demonstrated on the 3D figure3D demoSide-lying leg circles (Pilates side kick series)Beginner · No equipmentSingle-leg circle (Pilates one leg circle) demonstrated on the 3D figure3D demoSingle-leg circle (Pilates one leg circle)Beginner · No equipmentSingle-leg kick (Pilates one leg kick) demonstrated on the 3D figure3D demoSingle-leg kick (Pilates one leg kick)Beginner · No equipmentSpine stretch forward (Pilates spine stretch) demonstrated on the 3D figure3D demoSpine stretch forward (Pilates spine stretch)Beginner · No equipmentSpine twist (Pilates) demonstrated on the 3D figure3D demoSpine twist (Pilates)Beginner · No equipmentSide-lying inner thigh lift (Pilates side kick series)Beginner · No equipment

Intermediate pilates exercises 15

Criss-cross (Pilates) demonstrated on the 3D figure3D demoCriss-cross (Pilates)Intermediate · No equipmentDouble-leg stretch (Pilates) demonstrated on the 3D figure3D demoDouble-leg stretch (Pilates)Intermediate · No equipmentHundred (Pilates) demonstrated on the 3D figure3D demoHundred (Pilates)Intermediate · No equipmentRoll-up (Pilates) demonstrated on the 3D figure3D demoRoll-up (Pilates)Intermediate · No equipmentShoulder bridge (Pilates) demonstrated on the 3D figure3D demoShoulder bridge (Pilates)Intermediate · No equipmentSingle straight-leg stretch (Pilates scissors) demonstrated on the 3D figure3D demoSingle straight-leg stretch (Pilates scissors)Intermediate · No equipmentSingle-leg stretch (Pilates one leg stretch) demonstrated on the 3D figure3D demoSingle-leg stretch (Pilates one leg stretch)Intermediate · No equipmentSwan (Pilates swan dive) demonstrated on the 3D figure3D demoSwan (Pilates swan dive)Intermediate · No equipmentSwimming (Pilates) demonstrated on the 3D figure3D demoSwimming (Pilates)Intermediate · No equipmentDouble-leg kick (Pilates double kick)Intermediate · No equipmentPush-up (Pilates)Intermediate · No equipmentRolling like a ball (Pilates rolling back)Intermediate · No equipment

Advanced pilates exercises 18

Double straight-leg stretch (Pilates lower lift) demonstrated on the 3D figure3D demoDouble straight-leg stretch (Pilates lower lift)Advanced · No equipmentLeg pull front (Pilates leg pull down) demonstrated on the 3D figure3D demoLeg pull front (Pilates leg pull down)Advanced · No equipmentTeaser (Pilates) demonstrated on the 3D figure3D demoTeaser (Pilates)Advanced · No equipmentBoomerang (Pilates)Advanced · No equipmentControl balance (Pilates)Advanced · No equipmentCorkscrew (Pilates)Advanced · No equipmentCrab (Pilates)Advanced · No equipmentHigh bicycle (Pilates bicycle)Advanced · No equipmentHigh scissors (Pilates scissors)Advanced · No equipmentHip twist (Pilates hip twist with stretched arms)Advanced · No equipmentJack knife (Pilates)Advanced · No equipmentKneeling side kick (Pilates side kick kneeling)Advanced · No equipment

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Questions people ask

What are good pilates exercises for beginners?

Start with moves graded easy, such as Chest lift (Pilates curl-up), Half roll back (Pilates C-curve roll back), Knee hover (Pilates tabletop hover). There are 16 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.