While Pilates evolved from a method developed by Joseph Pilates in the 1920s, some still swear by the original 34-movement sequence. But, as you can imagine, sticking to this method is a waste of time, so what do you do if you’re in a hurry?
Sophie Hutton, classic Pilates instructor and founder of Reformer Retreats and Pilates Works Studio, offers five exercises that offer a snapshot of the classic mat routine.
“Classic Pilates matwork traditionally follows the same sequence every time, but if you’re short on time, focusing on these five exercises will give you an effective, energetic start to your day,” she says.
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Hutton explains that these exercises give you a taste of classic Pilates and what it’s trying to achieve: “warming up, building strength and encouraging controlled and connected movement,” he says.
“If you’re exercising at home, I recommend using a 15mm Pilates mat—not a thin yoga mat—to properly support and protect your spine, especially during rolling exercises.”
1. Hundred
(Image credit: Sophie Hutton)
Representatives: 100
- Lie on your back, keep your hands by your sides and engage your abdominal muscles.
- Raise your arms overhead then lift your head, neck and shoulders as you inhale.
- Lower your arms by your sides so that they are just above the floor.
- Raise your legs to 45 degrees.
- Keep your core busy as you pump your arms up and down.
- Inhale for five arm pumps, inhale for five arm pumps, until you reach 100.
2. Fold the half back
(Image credit: Sophie Hutton)
Representatives: 8
- Sit on the floor with your knees bent and feet flat.
- Inhale and stretch through your spine.
- Inhale and bring your hands forward at shoulder height.
- Bend your core and gently pull your chin toward your chest.
- Bend your back and slowly lower one vertebra at a time to the floor.
- Pause when you reach your waistline.
- Hold for five counts, then reverse the movement to return to a sitting position.
3. Single leg ring
(Image credit: Sophie Hutton)
Representatives: 8 Each side, each side
- Lie on your back with your core engaged and your arms by your sides.
- Gently press the back of your head, arms and hands into the floor (use a small cushion or block if necessary).
- Lift your right leg up, point your toes, keep your left foot anchored on the floor, and relax your foot.
- Rotate your right leg across your body and return to your starting position, keeping your torso still.
- Complete all repetitions clockwise, then repeat counterclockwise, and switch legs. Do the same on the other side.
Form Instructions: To keep your torso stable as you swing your leg, Imagine you are balancing two cups of tea on your lips – don’t spill it.
4. Double leg stretch
Image credit: Sophie Hutton
Image credit: Sophie Hutton
Representatives: 8
- Lie on your back, bringing both knees to your chest, keeping your lower back on the floor.
- Lift your head, neck and shoulders and hold your feet or lower legs.
- Inhale as you extend your legs forward and your arms back, keeping your abdominal muscles engaged.
- Swing your arms up and around as you bend your knees back to your chest to the starting position, repeat.
Form Instructions: To maintain the correct position, imagine a tennis ball under your chin during the movement.
5. Extend the spine forward
(Image credit: Sophie Hutton)
Representatives: 8
- Sit up straight with legs extended in front, feet flexed and hip-width apart.
- Hold your hands out at shoulder height.
- Inhale, expand through your spine.
- Inhale, round your neck and back, so the crown of your head points to your face, keep your arms up.
- Push through your legs to deepen the legs.
- Hold for five deep breaths, then move, one vertebra at a time, return, repeat.
Form Instructions: For proper posture, imagine lifting your body up and over a large balance ball.
Selling Pilates mats
Hatton began her Pilates journey in 2002 and received her Classical Pilates certification in 2017 under renowned instructor Kirk Smith. He continues his practice through ongoing mentorship with some of the most respected names in the field.
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