Pilates has become one of the most popular fitness systems in the world. The Pilates method works to strengthen the center, lengthen the spine, build muscle tone and increase body awareness and flexibility. This Cheat Sheet summarizes what you need to get started in Pilates and includes lists of exercises, from fundamental to advanced.
What you need to get started in Pilates
Here are the basics for getting started in Pilates:
- A firm mat. The mat only needs to be as long as your spine and as wide as your body. This mat should be firm enough to support your back when rolling on the floor. You will hurt your vertebrae if you use only a towel or a yoga mat. I like to use either a gymnastic mat or a fold up foam mat.
- Comfy clothes. Wear what you would wear to a yoga class, dance class, or stretch class. Nothing should bind you — no buttons or tight waistbands. Wearing something formfitting is nice because it lets you see if your belly is pooching out or not.
- Bare feet. Socks tend to slip on the floor, so I recommend bare feet.
- A small ball is great, although it’s not necessary. A small ball is a great cheap tool to have, especially when you’re first starting out.
Pilates alphabet
- Neutral Spine
- Abdominal Scoop
- Bridge
- C Curve: Lumbar, Thoracic, and Cervical
- Hip-Up
- Levitation
- Balance Point
- Stacking the Spine
- Pilates Abdominal Position
- Pilates First Position
Fundamental series (pre-Pilates)
- Breathing in Neutral Spine
- Shoulder Shrugs
- Shoulder Slaps
- Arm Reaches/Arm Circles
- Coccyx Curls
- Tiny Steps
- Upper Abdominal Curls
- Hip-Up
- C Curve Roll Down Prep
- Balance Point/Teaser Prep
- Rolling Like a Ball, Modified
Beginning series
- Coccyx Curls
- Upper Abdominal Curls
- Hundred, Beginning Level
- Balance Point
- Hip-Up
- Rolling Like a Ball
- Single Leg Stretch
- Rising Swan
- Roll Down
- Bridge
- Spine Stretch Forward
- Side Kicks
Intermediate series
- Hundred, Intermediate Level
- Roll Up
- Rolling Like a Ball
- Single Leg Stretch
- Double Leg Stretch
- Crisscross
- Scissors
- Open Leg Rocker
- Single Leg Kick
- Double Leg Kick
- Side Kicks
- Teaser, Modified
- The Seal
Advanced series
- Hundred, Advanced Version
- Roll Up
- Rollover
- Rolling Like a Ball
- Single Leg Stretch
- Double Leg Stretch
- Crisscross
- Scissors
- Spine Stretch Forward
- Open Leg Rocker
- Rising Swan
- The Saw
- Single Leg Kick
- Double Leg Kick
- Neck Pull
- Shoulder Bridge
- Spine Twist
- The Jackknife
- Side Kicks
- Teaser, Advanced Version
- Hip Flexor Stretch
- Hip Circles
- Swimming
- Control Front
- Kneeling Side Kicks
- Side Bend/Advanced Mermaid
- The Seal
- Pilates Push-Up
