Download as PDF
Joseph Pilates: 34 Classic Mat Exercises With Modifications
You can create lesson plans like this using the Genie Lesson Planner
yoga pose
Hundred
yoga pose
Roll Up
yoga pose
Roll Over
yoga pose
One Leg Circles
yoga pose
Rolling Back
yoga pose
One Leg Stretch
yoga pose
Double Leg Stretch
yoga pose
Spine Stretch
yoga pose
Rocker With Open Legs
yoga pose
Cork Screw
yoga pose
Saw
yoga pose
Swan Dive
yoga pose
One Leg Kick
yoga pose
Double Leg Kick
yoga pose
Neck Pull
yoga pose
Scissors
yoga pose
Bicycle
yoga pose
Shoulder Bridge
yoga pose
Spine Twist
yoga pose
Jack Knife
yoga pose
Side Kick
yoga pose
Teaser
yoga pose
Hip Twist
yoga pose
Swimming
yoga pose
Leg Pull Front
yoga pose
Leg Pull
yoga pose
Side Kick Kneeling
yoga pose
Side Bend
yoga pose
Boomerang
yoga pose
Seal
yoga pose
Crab
yoga pose
Rocking
yoga pose
Control Balance
yoga pose
Push Up
yoga pose
Hundred Options
yoga pose
Hundred Wunda
yoga pose
Hundreds Reformer
yoga pose
Hundred Pulses Band
yoga pose
Hundreds Band
yoga pose
Hundreds Mini Ball
yoga pose
Hundreds I Foam Roller
yoga pose
Hundreds II Foam Roller
yoga pose
Roll Up + Over + Back Options
yoga pose
Roll Downs
yoga pose
Roll Up Wobble
yoga pose
Roll Ups Band
yoga pose
Bent Leg Rollup Wobble
yoga pose
Full Roll Ups Circle
yoga pose
PTB Roll Up Cadillac
yoga pose
Roll Ups Band
yoga pose
Half Rollbacks Mini Ball
yoga pose
Full Roll Ups Circle
yoga pose
One Leg Circle Options
yoga pose
One Leg Stretch
yoga pose
One Leg Stretch Band
yoga pose
One Leg Stretch Block Band
yoga pose
One Leg Stretch Options
yoga pose
Single Leg Stretch Band
yoga pose
Side Leg Stretch Band
yoga pose
Straight Leg Stretch
yoga pose
Straight Leg Stretch
yoga pose
Double Leg Stretch Circle
yoga pose
Single Leg Stretch Circle
yoga pose
Chair Leg Stretch I
yoga pose
Chair Leg Stretch II
yoga pose
Double Leg Stretch Options
yoga pose
Leg Stretch Arc
yoga pose
Straight Leg Stretch Arc
yoga pose
Crunch Double Leg Circle
yoga pose
Crunch Double Leg Twist Circle
yoga pose
Double Toe Taps Foam Roller
yoga pose
Double Heel Lift Reformer
yoga pose
Saw Options
yoga pose
Saw Band
yoga pose
Saw Stretch Wunda
yoga pose
Swan Options
yoga pose
Swan Wunda
yoga pose
Swan Wunda
yoga pose
PTB Swan Cadillac
yoga pose
Swan Dive Arc
yoga pose
Swan Band
yoga pose
Swan Prep
yoga pose
Swan Foam Roller
yoga pose
Swan Leg Extension Foam Roller
yoga pose
Neck Pull Options
yoga pose
Isometric Neck Extension
yoga pose
Isometric Neck Flexion
yoga pose
Neck Stretch I
yoga pose
Neck Stretch II
yoga pose
Neck Stretch III
yoga pose
Neck Stretch IV
yoga pose
Passive Neck Retraction
yoga pose
Chair Neck Extension
yoga pose
Chair Neck Flexion
yoga pose
Scissors Options
yoga pose
Scissors Band
yoga pose
Leg Springs Scissors Cadillac
yoga pose
Side Scissors Arc
yoga pose
Shoulder Bridge Options
yoga pose
Bridge Swiss Ball
yoga pose
Single Leg Bridge Mini Ball
yoga pose
Bridge
yoga pose
Bridge Spine Curls
yoga pose
Bridge Arms Raises
yoga pose
Bridge Leg Up
yoga pose
Bridge Legs Up Wall
yoga pose
Chair Bridge
yoga pose
Bridge Arc
yoga pose
Teaser Options
yoga pose
Teaser Bent Legs Wobble
yoga pose
Teaser Wobble
yoga pose
Teaser I Mini Ball
yoga pose
Teaser II Mini Ball
yoga pose
Teaser III Mini Ball
yoga pose
Teaser IV Mini Ball
yoga pose
Teaser Prep Mini Ball
yoga pose
Teaser Arm Press Wunda
yoga pose
PTB One Leg Teaser Cadillac
yoga pose
PTB Teaser Cadillac
yoga pose
PTB Teaser Twist Cadillac
yoga pose
Swimming Options
yoga pose
Prone Back Extension
yoga pose
Prone Beats
yoga pose
Prone Breaststroke
yoga pose
Prone Alternate Arm Leg Lift
yoga pose
Prone Shoulder Squeeze
yoga pose
Prone Knee Bend
yoga pose
Push Up Options
yoga pose
Push Up TRX
yoga pose
Inverted Push Up TRX

This lesson plan has the 34 classical Pilates mat exercises exactly as they are presented in Joseph Pilates book: Return to Life Through Contrology.  I've also included modifications of many of the exercises to help ease into or go further into the exercise. Joseph Pilates created this order of exercise to go through a sequence that he believed to be the most logical. The beginning of routine warms up the body. It then progresses to more challenging exercises once the body is warmed up and ready for them, and finishes with cool-down exercises.