34 Original Pilates Exercises: Complete Classical Mat Sequence

Joseph Pilates revolutionized fitness when he developed his original 34 exercises, creating a foundation that continues to transform bodies and minds worldwide. 

These classical Pilates mat exercises aren’t just movements; they’re a scientifically crafted sequence designed to restore balance between your body and mind through what Pilates called “Contrology.”

The complete sequence provides everything you need: improved core strength, enhanced mental focus, better recovery times, and reduced injury rates.

This comprehensive guide walks you through all 34 original exercises in their proper order, complete with Joseph Pilates’ exact instructions from his groundbreaking book “Return to Life through Contrology.”

You’ll discover not only how to perform each movement correctly but also understand the 6 essential principles that make Pilates so effective for long-term well-being.

What Are The Original Pilates Exercises?

Lots of people are wondering, “What are original Pilates exercises still practiced today?”

The original Pilates exercises represent decades of scientific study, experimentation, and research into the variety of physical ailments that upset the balance of body and mind. Joseph Pilates developed these 34 exercises based on concepts of balanced Body and Mind, drawn from the approach espoused by the early Greeks (1).

These exercises encompass the full scope of Pilates’ original definition of Contrology and remain fundamental to the expanding number of trainers worldwide whose teachings rely on the instructions in the founder’s original work. 

Joseph Pilates designed a complete system that addresses every aspect of physical fitness, including:

• Strength
• Flexibility
• Coordination
• Mental focus

What sets these original exercises apart from modern variations is their precise sequence and specific breathing patterns. Each movement builds upon the previous one, creating a flowing sequence that challenges your body progressively while maintaining the mind-body connection that makes Pilates so effective.

The movements that came after various instructors and schools developed these original 34, all stem from these fundamental exercises. Understanding and mastering the original sequence gives you the foundation to appreciate how Pilates has evolved while maintaining its core principles.

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Here’s the complete list of all 34 original Pilates exercises in order:

1. The Hundred
2. The Roll Up
3. The Roll Over
4. The One Leg Circle (Both Ways)
5. Rolling Back
6. The One Leg Stretch
7. The Double Leg Stretch
8. The Spine Stretch
9. Rocker With Open Legs
10. The Cork-Screw
11. The Saw
12. The Swan-Dive
13. The One Leg Kick
14. The Double Kick
15. The Neck Pull
16. The Scissors
17. The Bicycle
18. The Shoulder Bridge
19. The Spine Twist
20. The Jack Knife
21. The Side Kick
22. The Teaser
23. The Hip Twist With Stretched Arms
24. Swimming
25. The Leg-Pull: Front
26. The Leg-Pull
27. The Side Kick Kneeling
28. The Side Bend
29. The Boomerang
30. The Seal
31. The Crab
32. The Rocking
33. The Control Balance
34. The Push Up

Read more: A Quick Guide To Simple Pilates Posture Exercises For Better Alignment

Which Pilates Exercise Is Performed First?

The Hundred takes the honored position as the first exercise in Joseph Pilates’ original sequence, and there’s good reason for this placement. This foundational movement serves as both a warm-up and a comprehensive introduction to the core principles that define all Pilates work: controlled breathing, precise movement, and unwavering focus (2).

The Hundred functions as your body’s preparation for the entire sequence. 

It activates your powerhouse (core muscles), establishes the breathing rhythm you’ll maintain throughout your practice, and creates the mind-body connection essential for maximizing each subsequent exercise’s benefits (3).

What makes The Hundred particularly effective for athletes and fitness enthusiasts is its emphasis on controlled breathing under physical stress. This mirrors the demands of athletic performance, where maintaining steady breathing while your muscles work intensely can mean the difference between peak performance and early fatigue (4).

The exercise also serves as an excellent assessment tool. As Pilates noted in his original instructions, if you cannot initially perform The Hundred as illustrated, this proves exactly why these exercises will benefit you. 

Your ability to maintain the position, coordinate the breathing, and complete the full 100 beats provides valuable feedback about your current fitness level and areas needing improvement (1).

Here are the complete steps to perform The Hundred, exactly as detailed in “Return to Life through Contrology”:

Pose 1:

• Take the position as illustrated
• Lie flat with body resting on the mat or the floor
• Stretch arms (shoulder-wide, touching body, palms down) straight forward
• Stretch legs (close together, knees locked) straight forward
• Stretch toes (pointed) forward and downward

Pose 2:

• Inhale slowly
• Lift both feet about 2 inches above the mat or floor
• Raise head with eyes focused on toes
• Raise both arms about 6 to 8 inches above thighs

Pose 3:

• Exhale slowly
• Raise and lower both arms (tensed)
• From shoulders only
• Without touching the body
• Within a radius of 6 to 8 inches
• Mentally counting 5 movements while exhaling slowly
• Alternating with 5 similar movements while inhaling slowly
• Begin with only 20 movements and gradually increase them in units of 5 additional movements each time until a maximum of 100 movements is reached
• Never exceed 100 movements

Pose 4:

• Relax completely

How To Perform Original Pilates Exercises Correctly

Now that you’ve mastered The Hundred, let’s continue through the remaining 33 original Pilates exercises. Each movement follows Joseph Pilates’ exact instructions from “Return to Life through Contrology,” ensuring you experience these exercises as he intended them.

Remember that patience and perseverance are key. 

These exercises challenge both your physical capabilities and mental focus, which is precisely why they’re so effective for developing the mind-body connection that characterizes sustainable fitness.

1. The Roll Up

This exercise develops spinal articulation and abdominal strength while teaching controlled movement patterns essential for injury prevention.

Instructions:

• Lie flat on the mat with arms stretched overhead
• Keep legs together and extended
• Slowly roll up to sitting position, reaching toward toes
• Roll back down vertebra by vertebra
• Maintain controlled breathing throughout

2. The Roll Over

The Roll Over challenges your powerhouse while improving spinal flexibility and coordination.

Instructions:

• Lie flat with arms at sides, palms down
• Lift legs to 90 degrees
• Roll legs overhead until toes touch the floor behind the head
• Open legs to shoulder width
• Roll down with control, closing legs to the starting position
• Reverse the pattern

3. The One Leg Circle (Both Ways)

This exercise enhances hip mobility while maintaining core stability, crucial for athletic performance.

Instructions:

• Lie flat with one leg extended to the ceiling
• Keep the opposite leg firmly planted on the mat
• Circle the raised leg in controlled motion
• Complete 5 circles in each direction
• Repeat with the other leg

4. Rolling Back

Rolling Back develops balance, coordination, and spinal flexibility while massaging the spine.

Instructions:

• Sit with knees drawn to chest
• Grasp ankles with hands
• Rock backward onto your shoulders
• Return to the balanced sitting position
• Maintain a rounded spine throughout

5. The One Leg Stretch

This exercise targets deep abdominal muscles while improving coordination and breathing control.

Instructions:

• Lie on your back with both knees drawn to your chest
• Extend one leg while keeping the other knee to the chest
• Switch legs in a controlled, alternating pattern
• Keep your head lifted and your eyes focused on the bent knee
• Breathe rhythmically with the movement

6. The Double Leg Stretch

The Double Leg Stretch intensifies abdominal work while challenging coordination.

Instructions:

• Begin with both knees to chest, head lifted
• Simultaneously extend both legs and arms
• Circle arms around and return to the starting position
• Keep abdominals engaged throughout
• Maintain a steady breathing pattern

7. The Spine Stretch

This movement promotes spinal flexibility and teaches proper sitting posture.

Instructions:

• Sit tall with legs extended, feet flexed
• Arms reaching forward at shoulder height
• Round spine forward, reaching toward toes
• Roll up vertebra by vertebra to the starting position
• Keep abdominals lifted throughout

8. Rocker With Open Legs

This challenging exercise develops balance while strengthening the powerhouse.

Instructions:

• Sit with legs extended in a V-shape
• Hold ankles or calves
• Rock backward onto your shoulders
• Return to the balanced sitting position
• Keep legs straight and chest open

9. The Cork-Screw

The Cork-Screw enhances abdominal strength and control while challenging coordination.

Instructions:

• Lie flat with arms at sides for support
• Lift legs to vertical position
• Circle legs in controlled motion to one side, down, and up
• Reverse direction
• Keep torso stable throughout

10. The Saw

This exercise combines spinal rotation with forward flexion, promoting thoracic mobility.

Instructions:

• Sit with legs extended wider than shoulders
• Arms extended to sides at shoulder height
• Rotate spine to one side
• Reach forward with opposite hand toward little toe
• Return to center and repeat other side

11. The Swan-Dive

The Swan-Dive strengthens the posterior chain while improving spinal extension.

Instructions:

• Lie face down with hands under shoulders
• Lift chest and legs simultaneously
• Rock forward and backward on abdomen
• Keep legs straight and together
• Maintain lifted chest throughout

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12. The One Leg Kick

This exercise targets the posterior chain while teaching controlled movement patterns.

Instructions:

• Lie face down with chest lifted, weight on forearms
• Keep legs straight and together
• Kick one heel toward glute with two quick pulses
• Alternate legs in rhythmic pattern
• Maintain chest lift throughout

13. The Double Kick

The Double Kick intensifies posterior chain work while challenging coordination.

Instructions:

• Lie face down with one cheek on the mat
• Clasp your hands behind your back
• Kick both heels toward the glutes 3 times
• Extend legs while lifting chest and reaching arms back
• Lower with control and repeat on the other side

14. The Neck Pull

This advanced exercise develops abdominal strength and spinal articulation.

Instructions:

• Lie flat with hands clasped behind your head
• Keep legs straight and feet flexed
• Roll up to sitting, then round forward
• Roll back down vertebra by vertebra
• Keep elbows wide throughout

15. The Scissors

The Scissors challenge stability while developing leg strength and control.

Instructions:

• Lie on your back, supporting your lower back with your hands
• Extend legs toward the ceiling
• Lower one leg while keeping the other vertical
• Switch legs in a scissoring motion
• Keep torso stable and supported

16. The Bicycle

This exercise adds complexity to the Scissors while enhancing coordination.

Instructions:

• Begin in the same position as Scissors
• Create a bicycle pedaling motion with legs
• Keep movements controlled and precise
• Reverse direction
• Maintain torso stability throughout

17. The Shoulder Bridge

The Shoulder Bridge strengthens the posterior chain while improving hip mobility.

Instructions:

• Lie on your back with knees bent, feet flat
• Lift hips to create a straight line from knees to shoulders
• Extend one leg to the ceiling
• Lower and lift the extended leg with control
• Repeat with the other leg

18. The Spine Twist

This exercise enhances spinal rotation while maintaining strong posture.

Instructions:

• Sit tall with legs extended together
• Arms extended to sides at shoulder height
• Rotate the spine to one side in three pulses
• Return to center with control
• Repeat to the other side

29. The Jack Knife

The Jack Knife is an advanced exercise requiring significant abdominal strength and control.

Instructions:

• Lie flat with arms at your sides
• Roll legs overhead as in Roll Over
• Lift hips higher, bringing legs vertical
• Lower with control
• Keep movements smooth and controlled

20. The Side Kick

This exercise develops lateral stability while strengthening the legs and core.

Instructions:

• Lie on side in straight line
• Lift top leg to hip height
• Kick leg forward and back with control
• Keep torso stable and aligned
• Repeat on other side

21. The Teaser

The Teaser is one of Pilates’ signature exercises, requiring full-body integration.

Instructions:

• Begin lying flat with legs extended
• Simultaneously lift legs and torso to V-position
• Balance on sitting bones
• Roll back down with control
• Keep legs and arms reaching

22. The Hip Twist With Stretched Arms

This advanced exercise challenges rotational stability and control.

Instructions:

• Sit in Teaser position with arms extended to sides
• Keep legs together and lifted
• Twist hips in circular motion
• Maintain V-position throughout
• Reverse direction

23. Swimming

Swimming strengthens the entire posterior chain while improving coordination.

Instructions:

• Lie face down with arms and legs extended
• Lift chest, arms, and legs off the mat
• Create a swimming motion with the opposite arm and leg
• Keep movements controlled and rhythmic
• Maintain a lifted position throughout

24. The Leg-Pull: Front

This exercise builds significant upper-body and core strength.

Instructions:

• Begin in push-up position
• Lift one leg behind you
• Hold position with stability
• Lower leg with control
• Repeat with the other leg

25. The Leg-Pull

The Leg-Pull challenges posterior chain strength and stability.

Instructions:

• Sit with legs extended, hands behind you
• Lift hips to create a straight line
• Lift one leg toward the ceiling
• Lower with control
• Repeat with the other leg

26. The Side Kick Kneeling

This advanced variation intensifies the Side Kick while challenging balance.

Instructions:

• Kneel on one knee with the other leg extended to the side
• Place one hand on the mat for support
• Lift and lower the extended leg
• Keep torso stable and aligned
• Repeat on the other side

27. The Side Bend

The Side Bend develops lateral strength and stability.

Instructions:

• Sit on a hip with legs extended to one side
• Place supporting hand on mat
• Lift hips and top arm overhead
• Hold position with control
• Lower with precision

28. The Boomerang

This complex exercise combines multiple movement patterns and requires advanced skill.

Instructions:

• Begin in Teaser position with legs crossed
• Roll backward, switching legs cross
• Roll forward to Teaser
• Round forward, then extend spine
• Return to the starting position

29. The Seal

The Seal provides a playful yet challenging exercise combining balance and control.

Instructions:

• Sit with knees bent, hands holding feet
• Rock backward onto your shoulders
• Return to the balanced sitting position
• Clap your feet together like a seal
• Maintain a rounded spine throughout

30. The Crab

The Crab is an advanced exercise requiring significant flexibility and control.

Instructions:

• Sit with knees bent, hands holding ankles
• Roll backward, attempting to touch head to mat
• Roll forward to a balanced sitting
• Keep a grip on the ankles throughout
• Control all movements

31. The Rocking

This exercise develops posterior chain strength while challenging balance.

Instructions:

• Lie face down and grasp your ankles behind you
• Rock forward and backward on the abdomen.
• Keep legs straight and together
• Maintain grip throughout
• Create a smooth rocking motion

32. The Control Balance

The Control Balance requires advanced strength, flexibility, and coordination.

Instructions:

• Begin lying on your back
• Roll legs overhead until balanced on shoulders
• Hold one leg while lowering the other toward the floor
• Switch legs with precision
• Maintain balance throughout

Looking to focus on specific areas? Explore our guide to lower body Pilates exercises for targeted leg and glute strengthening routines that complement these classical movements.

Read more: Somatic Wall Pilates: A New Era Of Mind-Body Movement

What Are The 6 Essential Pilates Principles?

Understanding the 6 fundamental principles of Pilates transforms these exercises from simple movements into a comprehensive mind-body training system.

1. Concentration

Concentration forms the mental foundation of every Pilates exercise (5). 

This principle requires your complete mental focus on each movement, creating the mind-body connection that enhances both physical results and cognitive function. 

When you concentrate fully, you activate more muscle fibers, improve movement quality, and develop the mental clarity that translates to better performance in all areas of life (6).

This focused attention also serves as a form of moving meditation, reducing stress and improving mental resilience, crucial benefits for high performers managing demanding lifestyles (7).

2. Control

Control means performing every movement with precise intention rather than momentum or force (2). 

This principle builds functional strength that directly transfers to daily activities and athletic performance while significantly reducing injury risk. Every muscle engages purposefully, creating the kind of strength that protects joints and maintains proper alignment under stress (8).

For athletes, this controlled movement pattern develops the neuromuscular efficiency essential for peak performance and injury-free training (9).

3. Centering

Centering refers to initiating all movement from your “powerhouse”, which includes the deep abdominal muscles, lower back, hips, and buttocks (2). 

This principle creates the core stability necessary for all functional movement while protecting your spine during daily activities. When you consistently work from your center, you develop the kind of strength that prevents back pain and enhances overall movement quality (2).

This core-focused approach also improves posture and reduces the physical stress that accumulates from prolonged sitting or repetitive activities (10).

4. Flow

Flow describes the smooth, continuous quality that connects each exercise to the next.

This principle develops coordination and grace while improving circulation and lymphatic drainage.

The flowing nature of Pilates creates an almost dance-like quality that makes exercise more enjoyable while providing cardiovascular benefits through continuous movement (2).

Athletes particularly benefit from this principle as it improves movement efficiency and helps prevent the choppy, disconnected movement patterns that can lead to injury (2).

5. Precision

Precision demands that you perform each exercise exactly as intended rather than simply completing repetitions. This principle ensures optimal muscle recruitment while developing the attention to detail that prevents compensatory movement patterns. 

Quality always takes precedence over quantity, leading to lasting improvements in strength and flexibility (2).

This precise approach also develops body awareness that helps you recognize and correct movement dysfunction before it leads to pain or injury.

6. Breathing

Breathing serves as the rhythm that coordinates all movement while providing the oxygen necessary for optimal muscle function. Proper breathing patterns also activate the deep core muscles that provide spinal stability, making this principle essential for both performance and injury prevention. The controlled breathing used in Pilates also activates the parasympathetic nervous system, promoting recovery and stress reduction (2).

For those seeking sustainable fitness habits, mastering Pilates breathing provides a tool for managing stress and maintaining calm focus throughout challenging situations.

Is 20 Minutes Of Pilates A Day Enough To See Results?

Absolutely. Joseph Pilates himself advocated for quality over quantity, stating that you should “make up your mind that you will perform your Contrology exercises 10 minutes without fail.” His recommendation of 10 minutes daily proves that consistent, focused practice produces better results than sporadic longer sessions (1).

This approach involving Joseph Pilates original exercises aligns perfectly with neuroscience research showing that regular, shorter practice sessions create stronger neural pathways than infrequent, longer workouts. Your brain adapts more effectively to consistent daily challenges, developing the movement patterns and strength gains that lead to lasting results (11).

Performing 20 minutes daily provides ample time to complete a significant portion of the original 34 exercises while maintaining the precision and control that make Pilates so effective. This duration allows you to focus on quality movement without mental or physical fatigue compromising your form.

For busy professionals and athletes, this time commitment proves far more sustainable than hour-long gym sessions. You can easily integrate 20 minutes into your morning routine or use it as an active recovery session between more intense training days.

If you’re just beginning your Pilates journey, check out our comprehensive guide to original Pilates exercises for beginners to build a solid foundation before progressing to the whole classical sequence.

Is It Better To Do Pilates In The Morning Or At Night?

The best time for your Pilates practice depends on your personal goals, lifestyle, and how your body responds to exercise at different times of day. 

Both morning and evening sessions offer unique benefits that can enhance your overall fitness and well-being.

• Morning Pilates practice energizes your body and mind for the day ahead. 

The controlled breathing and flowing movements increase circulation, improve mental clarity, and establish the focused mindset that enhances productivity (12). Many practitioners find that morning sessions improve their posture throughout the workday and provide better stress management (13).

However, your body may feel stiffer in the morning, requiring a longer warm-up time and potentially limiting your range of motion initially. Listen to your body and modify exercises as needed until your muscles warm up thoroughly.

• Evening Pilates offers different advantages, particularly for stress relief and recovery. Your body temperature runs higher in the evening, allowing for deeper stretches and more fluid movement.

An evening practice can serve as a transition from your workday stress to relaxation, promoting better sleep quality (13).

Be mindful that vigorous exercise too close to bedtime may interfere with sleep for some people. If you practice in the evening, focus on the more gentle, flowing exercises rather than the most challenging movements that might overstimulate your nervous system.

Consider your personal energy patterns and preferences. Some people naturally have more energy and focus in the morning, while others feel stronger and more flexible later in the day. Experiment with both options to discover what works best for your body and lifestyle.

Frequently Asked Questions

• Which Pilates to start with?

Begin with The Hundred, as it’s specifically designed as the first exercise in Joseph Pilates’ original sequence. 

This foundational movement establishes proper breathing patterns, activates your core muscles, and creates the mind-body connection essential for all subsequent exercises. 

If the Hundred feels too challenging initially, modify by keeping your feet on the ground while focusing on the arm movements and breathing pattern.

• Is Pilates more cardio or strength?

Pilates primarily functions as strength training with cardiovascular benefits. The original 34 exercises focus on building muscular endurance, core stability, and functional strength through controlled, precise movements. 

While the continuous flowing nature provides some cardiovascular conditioning, the main emphasis lies in developing the kind of strength that improves posture, prevents injury, and enhances daily movement quality.

• Should you walk or do Pilates first?

Perform Pilates first when combining it with walking or other activities. Pilates requires significant mental focus and precise muscle control, which becomes more difficult when you’re already fatigued. 

Starting with Pilates allows you to maintain proper form and maximize the neuromuscular benefits, while walking afterward serves as an excellent active recovery that enhances circulation and helps your muscles relax.

• What should I combine Pilates with?

Pilates combines excellently with walking, swimming, or yoga for a well-rounded fitness program. These activities complement Pilates’ strength and flexibility focus while providing additional cardiovascular benefits. 

For athletes, Pilates serves as perfect cross-training that enhances performance in sports requiring core stability, balance, and precise movement control. 

Avoid combining Pilates immediately with high-intensity activities that might compromise form or increase injury risk.

For those interested in combining Pilates with weight management goals, explore our guide to Pilates exercises for weight loss to understand how these classical movements support healthy weight maintenance through improved muscle tone and metabolic function.

The Bottom Line

Joseph Pilates’ 34 original exercises represent more than just a workout routine; they’re a complete system for developing the strength, flexibility, and mental focus essential for sustainable fitness and optimal well-being.

These time-tested movements continue to transform lives because they address the fundamental needs of the human body: proper alignment, functional strength, and the mind-body connection that enhances every aspect of physical performance.

Starting with The Hundred and progressing through the complete classical mat Pilates sequence gives you access to decades of scientific study and experimentation, refined into exercises that deliver maximum benefit with minimal time investment. 

Remember that just 10-20 minutes daily, performed with concentration and precision, produces better results than sporadic longer sessions.