Pilates Moves List: The Original 34 Mat Exercises

Pilates has surged in popularity and become a staple for fitness enthusiasts, athletes, and anyone who is looking to enhance their physical and mental well-being. At its core is a series of 34 mat exercises that were designed by its founder, Joseph Pilates. He believed that modern lifestyles contributed to poor health and developed this specific sequence to build a strong, balanced, and resilient body.

This guide provides a comprehensive look at the original 34 Pilates exercises. We’ll explore the foundational principles that underpin the method, detail each of the 34 movements in their intended order, and offer workout routines for beginners.

Whether you’re recovering from an injury, training for a sport, or simply aiming to improve your fitness, this Pilates moves list will give you the tools to get started.

What Are the 5 Principles of Pilates Movement?

Joseph Pilates established a set of guiding principles for his method, which he called “Contrology”. These fundamentals are essential for performing the exercises correctly and gaining the full benefits of the practice. While different schools of Pilates have evolved these, the original principles focus on concentration, control, centering, breathing, and precision (1).

1. Concentration

Pilates demands your full attention. Each movement is deliberate and requires you to focus on your body and how it moves. By keeping your mind engaged, you create a powerful mind-body connection that enhances the effectiveness of every exercise. This focus helps ensure you are performing the movements correctly and safely.

2. Control

Control is paramount in Pilates. Joseph Pilates originally called his method “Contrology” to emphasize that every movement should be performed with complete muscular control (2). This means avoiding sloppy, uncontrolled motions. Instead, you consciously direct every part of your body through its full range of motion.

3. Centering

The center, or “powerhouse” as Pilates called it, is the focal point of all exercises. It includes the muscles of the abdomen, lower back, hips, and buttocks. Every movement in Pilates originates from this stable, strong core (2). By engaging your powerhouse, you’ll create a solid foundation that supports the spine and allows your limbs to move freely and efficiently.

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4. Breathing

Breathing is integral to Pilates. Joseph Pilates emphasized full, deep breaths to oxygenate the blood and energize the body (1). The breath is coordinated with movement, typically inhaling to prepare for an exercise and exhaling during the most strenuous part. This rhythmic breathing helps facilitate movement, engage the deep abdominal muscles, and release tension.

If you’re interested in the mental benefits of controlled breathing, explore our article on Pilates for mental health.

5. Precision

Precision is about performing each exercise as perfectly as possible. Every movement has a purpose, and every detail matters – from the placement of your hands to the angle of your legs. Striving for precision ensures you are working the correct muscles and getting the maximum benefit from each exercise.

Read more: Is Pilates Good for Core Strength? The Science-Backed Answer

What Movements Are in Pilates?

Joseph Pilates detailed 34 original mat exercises in his book, Return to Life Through Contrology. He arranged them in a specific sequence designed to warm up the body, build to more challenging movements, and finish with a cool-down (3). This full-body Pilates moves list remains the foundation of classical mat Pilates today.

1. The Hundred

• Lie on your back with your knees bent into your chest.
• Lift your head and shoulders off the mat.
• Extend your legs to a 45-degree angle.
• Pump your arms up and down by your sides.
• Inhale for five pumps and exhale for five pumps, completing 10 full breaths for a total of 100 pumps.

2. The Roll Up

• Lie on your back with your legs straight and your arms extended overhead.
• Inhale as you lift your arms toward the ceiling.
• Exhale as you peel your spine off the mat, one vertebra at a time, reaching toward your toes.
• Inhale at the top, then exhale as you slowly roll back down to the starting position.

3. The Roll Over

• Lie on your back with your arms by your sides.
• Lift your legs to the ceiling.
• Inhale and roll your legs over your head until your toes touch the floor behind you.
• Exhale as you slowly roll your spine back down to the mat.

4. The One Leg Circle

• Lie on your back with one leg extended to the ceiling and the other leg flat on the mat.
• Circle your raised leg across your body, down, around, and back to the start.
• Perform circles in both directions before switching legs.

5. Rolling Back

• Sit on the mat, hugging your knees into your chest, and balance on your sit bones.
• Curve your spine into a “C” shape.
• Inhale as you roll back to your shoulder blades.
• Exhale as you roll back up to the starting position, maintaining your balance.

6. The One Leg Stretch

• Lie on your back and bring both knees to your chest.
• Lift your head and shoulders off the mat.
• Extend one leg out to a 45-degree angle while holding the other knee.
• Switch legs in a steady, controlled motion.

7. The Double Leg Stretch

• Lie on your back and bring both knees to your chest, lifting your head and shoulders.
• Inhale as you extend your arms and legs away from your center.
• Exhale as you circle your arms around and hug your knees back into your chest.

8. The Spine Stretch

• Sit tall with your legs extended wider than your hips and your feet flexed.
• Extend your arms in front of you.
• Exhale as you round your spine forward, reaching through your arms as if stretching over a large ball.
• Inhale as you stack your spine back up to a tall, seated position.

9. Rocker With Open Legs

• Sit and balance on your sit bones, holding your ankles with your legs extended in a “V” shape.
• Inhale as you roll back to your shoulder blades.
• Exhale as you roll back up to the starting position, maintaining your balance and leg position.

10. The Corkscrew

• Lie on your back with your legs together and extended toward the ceiling.
• Inhale as you circle your legs to the right, down, and around.
• Exhale as you bring them back to the center.
• Reverse the direction of the circle.

11. The Saw

• Sit tall with your legs extended wider than your mat and your arms outstretched to the sides.
• Inhale as you twist your torso to the right.
• Exhale as you reach your left hand toward your right foot, “sawing” off your pinky toe.
• Inhale to return to the center and repeat on the other side.

12. The Swan Dive

• Lie on your stomach with your hands under your shoulders.
• Inhale as you press up, lifting your chest off the mat while keeping your hips down.
• Rock forward and backward on your stomach, maintaining the arched position.

13. The One Leg Kick

• Lie on your stomach, propped up on your forearms.
• Kick one heel toward your glute for two pulses.
• Extend your leg and switch sides.

14. The Double Kick

• Lie on your stomach with your head turned to one side and your hands clasped behind your back.
• Kick both heels toward your glutes three times.
• Inhale as you extend your legs and lift your chest, reaching your arms back.
• Lower down, turn your head to the other side, and repeat.

15. The Neck Pull

• Lie on your back with your hands behind your head and your legs straight.
• Flex your feet and roll up, leading with your head.
• Round your spine forward over your legs, then stack your spine to sit tall.
• Slowly roll back down to the mat.

16. The Scissors

• Lie on your back and roll over into a shoulder stand, supporting your lower back with your hands.
• Scissor your legs back and forth with controlled movements.

17. The Bicycle

• From the shoulder stand position, bend one knee toward your chest and extend the other leg away, mimicking a bicycling motion.

18. The Shoulder Bridge

• Lie on your back with your knees bent and your feet flat on the floor.
• Lift your hips off the mat, creating a straight line from your shoulders to your knees.
• Extend one leg up, lower it down, and lift it back up before returning your foot to the mat.
• Switch legs, then slowly roll your spine back down.

19. The Spine Twist

• Sit tall with your legs together and your arms extended to the sides.
• Inhale to prepare.
• Exhale as you twist your torso to one side, keeping your hips stable.
• Inhale to return to the center and repeat on the other side.

20. The Jack Knife

• Lie on your back and roll your legs over your head.
• From the roll over position, lift your legs straight up to the ceiling.
• Slowly roll your spine down, one vertebra at a time.

21. The Side Kick

• Lie on your side with your legs stacked and extended, propping your head on your hand.
• Lift your top leg to hip height.
• Kick it forward for two pulses and then sweep it back.

22. The Teaser

• Lie on your back with your legs together and extended.
• Roll up, lifting your torso and legs simultaneously to form a “V” shape.
• Hold the position, then slowly roll back down.

23. The Hip Twist

• Sit tall with your legs straight and together, and your hands placed behind you.
• Lift your legs off the floor.
• Circle your legs to the right, down, around, and back to the starting position.
• Reverse the direction of the circle.

24. Swimming

• Lie on your stomach with your arms and legs extended.
• Lift your arms, head, chest, and legs off the mat.
• Flutter your opposite arms and legs, as if swimming.

25. The Leg Pull Front

• Start in a plank position with your hands under your shoulders.
• Lift one leg off the floor without arching your back.
• Lower your leg and switch sides.

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26. The Leg Pull

• Sit with your legs straight and your hands behind you, your fingers pointing toward your feet.
• Lift your hips into a reverse plank position.
• Lift one leg toward the ceiling, then lower it.
• Switch legs.

27. The Side Kick Kneeling

• Kneel and place one hand on the floor, in line with your knee.
• Extend your other leg out to the side.
• Kick your extended leg forward and back.
• Switch sides and repeat.

28. The Side Bend

• Sit on one hip with your legs bent and stacked.
• Place your hand on the floor and press up, lifting your hips and extending your legs to form an arc.
• Lower down with control.

29. The Boomerang

• Sit in a “V” position with your legs crossed.
• Roll back, switch the cross of your legs in the air, and roll back up.
• Circle your arms around and dive forward over your legs.

30. The Seal

• Sit and hug your knees, threading your arms under your legs to hold the outside of your ankles.
• Balance on your sit bones and clap your feet together three times.
• Roll back and clap three times, then roll up and clap again.

31. The Crab

• Sit with your legs crossed and ankles held.
• Roll backward and forward like a ball, switching the cross of your legs with each roll.

32. The Rocking

• Lie on your stomach and grab your ankles, creating a bow shape with your body.
• Gently rock forward and backward.

33. The Control Balance

• Lie on your back and extend one leg to the ceiling while the other reaches over your head toward the floor.
• Hold onto the ankle of the leg on the floor and balance.
• Switch legs.

34. The Push-Up

• Stand tall, then roll down and walk your hands out to a plank position.
• Perform a series of push-ups.
• Walk your hands back to your feet and roll back up to a standing position.

What Is the Easiest Move in Pilates?

The “easiest” move is subjective, as it depends on an individual’s strength, flexibility, and coordination. However, many beginners find the hundred to be one of the more accessible introductory exercises. 

While it’s quite challenging, it introduces core principles such as breathing, centering, and control without requiring advanced flexibility or balance. The ability to modify the leg position (keeping your knees bent) makes it adaptable for various fitness levels.

Read more: Pilates Body Transformation Secrets: What It Really Takes to Tone, Tighten, and Strengthen

What Is a Top Pilates Moves List for Beginners?

For those who are new to Pilates, it’s best to focus on foundational movements that build core strength and body awareness. This full-body Pilates moves list for beginners is a great starting point.

• The Hundred: (Warm-up and core) 1 set of 100 pumps.
• The Roll Up: (Spinal articulation and abs) 1 set of 5-8 reps.
• One Leg Circle: (Hip mobility and stability) 1 set of 5 circles in each direction, per leg.
• Rolling Back: (Spinal massage and core control) 1 set of 5-8 reps.
• One Leg Stretch: (Core strength and coordination) 1 set of 8-10 reps per leg.
• Spine Stretch: (Flexibility and posture) 1 set of 5 reps.
• Shoulder Bridge: (Glutes, hamstrings, and spinal articulation) 1 set of 5 reps per leg pattern.

Rest for 30-60 seconds between the exercises as needed. This routine targets all major muscle groups and introduces key Pilates concepts. To enhance your workout, you may want to look into at-home Pilates equipment.

How Can a Beginner Progress Correctly in Pilates?

Progressing in Pilates isn’t about lifting heavier or going faster, it’s about refining your technique and deepening your mind-body connection. Here are six tips to help you advance safely and effectively.

1. Master the Fundamentals

Before you progress to the advanced Pilates moves list, make sure you have a solid grasp of the beginner and intermediate exercises. Focus on performing each movement with precision and control.

2. Focus on Flow

As you become more comfortable with the exercises, work on creating a seamless flow from one movement to the next. The original 34 exercises are designed to be performed in a continuous sequence.

3. Increase Your Reps

Once you can perform an exercise with good form, you can gradually increase the number of repetitions to build endurance.

4. Reduce Modifications

If you started with modified versions of exercises, challenge yourself by moving toward the full expression of the pose. For example, with the hundred, you might progress from bent knees to straight legs.

5. Listen to Your Body

Pay close attention to how your body feels. Pilates should be challenging, but not painful. If you experience sharp pain, stop and consult a qualified instructor.

6. Seek Expert Guidance

Working with a certified Pilates instructor is one of the best ways to ensure you’re progressing correctly. They can provide personalized feedback, correct your form, and help you safely move to more advanced exercises.

Frequently Asked Questions

• Does Pilates burn fat?

Pilates can contribute to fat loss as part of a comprehensive fitness routine. While it’s not a high-intensity cardio workout, it builds lean muscle mass (4). Muscle is more metabolically active than fat, which means the more you have of it, the more calories you burn when at rest (5). 

Combining Pilates with a balanced diet and regular cardiovascular exercise is an effective strategy for weight management (6, 7).

• Why is Pilates harder than it looks?

Pilates challenges the body in unique ways. It focuses on small, stabilizing muscles that are often neglected in traditional workouts. The emphasis on slow, controlled movements requires significant muscular endurance and concentration (8), which makes it a mentally and physically demanding practice.

• What body shape does Pilates give you?

Pilates is known for creating a long, lean, and toned physique. It improves posture (9), which can make you appear taller and more confident. 

By strengthening the core and balancing muscle development throughout the body (8), it helps sculpt a strong and graceful silhouette. For more information, read our guide on the Pilates body.

• When should I not do Pilates?

While Pilates is safe for most people, there are situations in which you should be cautious. If you have an acute injury, are pregnant, or have a serious medical condition such as a herniated disc or osteoporosis, it’s essential to consult your doctor before you start (10). It’s also best to work with a qualified instructor who can modify exercises to suit your specific needs.

The Bottom Line

Joseph Pilates’ original 34 exercises offer a time-tested blueprint for developing a strong, flexible, and balanced body. By focusing on the core principles of concentration, control, and precision, you can transform how your body looks and feels and how it moves.

Start with the foundational exercises, listen to your body, and embrace the journey of mastering this powerful method. With consistency and dedication, you’ll unlock the immense benefits of Pilates and lay a foundation of strength that will support you in every aspect of your life.