Welcome to the Advanced Mat Exercises.
Here you will find a reference list for advanced Pilates exercises from the Classical Pilates Mat sequence.
Clare and Emma take you through each of these advanced mat exercises demonstrating and detailing the key elements of each movement.
Advanced Pilates exercises are meant to be practiced in the context of a variety of exercises at different levels that work together to create a balanced, dynamic workout. Before you add advanced exercises to your routine, you should have command of the beginner and intermediate exercises.
Please note, these advanced Pilates moves require experience and are not suitable for beginners.
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UCN: 40
ADVANCED MAT
The Hundred
Teacher: Clare Meardon
The Hundred is a breathing exercise created to stimulate the heart and lungs and get blood circulating from head to toe in all the vital organs with oxygenated blood. This exercise gets the mind and body interacting while connecting the legs and arms to the powerhouse, setting the rhythm of the workout that follows.
UCN: 41
ADVANCED MAT
The Roll Up
Teacher: Clare Meardon
The roll up is a great challenge for the articulation of the spine through using the powerhouse. It has been said that one well-executed roll up is equal to multiple regular sit-ups and also encourages flexibility of the spine and the back of the legs.
UCN: 43
ADVANCED MAT
One Leg Circle
Teacher: Clare Meardon
One Leg Circle - Stabilizes the core while strengthening and mobilising the hips. The one leg circle challenges core stability as the entire spine and pelvis remains still as one leg circles independently. Modify this move by having both knees bent with one foot flat on the floor.
UCN: 44
ADVANCED MAT
Rolling Like A Ball
Teacher: Clare Meardon
The first of the rolling exercises, rolling like a ball, stimulates the spine, deeply works the abdominals and tunes us into the inner flow of movement and breath in the body. Modifications for rolling like a ball include holding the thighs behind the knees and pressing the legs further away from the body and allowing a small rocking movement. Do not do rolling exercises if you have back or neck problems.
UCN: 45
ADVANCED MAT
Single Leg Stretch
Teacher: Clare Meardon
This dynamic exercise strengthens the abdominal muscles and massages internal organs and digestive system. Focus on stabilising the spine while encouraging full mobility in the hips while keeping the rhythm and flow of the workout. Modify single leg stretch by leaving your head down or working with your legs higher.
UCN: 46
ADVANCED MAT
Double Leg Stretch
Teacher: Clare Meardon
The Double Leg Stretch is a dynamic breathing exercise which strengthens the abdominal muscles while providing a full-body stretch from fingertips to toes. It also strengthens the legs especially inner thighs and seat muscles. Focus on preventing your back from arching and keep the abdominals scooped.
UCN: 47
ADVANCED MAT
Single Straight Leg Stretch
Teacher: Clare Meardon
The Single Straight Leg Stretch strengthens the abdominal muscles and promotes a stretch of the hamstrings and hip flexor using a fluid, controlled motion. Holding the body steady while the legs work in a large range of motion encourages stability in the torso.
UCN: 48
ADVANCED MAT
Double Straight Leg Raises
Teacher: Clare Meardon
The Pilates Double Straight Leg Raises exercise targets the lower abdominals and hip flexors. Lying on your back with legs straight up, you lower and raise them together, maintaining control and keeping your lower back pressed into the mat. This movement strengthens the core and improves stability.
UCN: 49
ADVANCED MAT
Criss Cross
Teacher: Clare Meardon
Criss cross focuses on the abdominals with a special emphasis on the obliques. The obliques aid in posture stabilisation to some degree, but they are more involved in flexion and rotation of the spine. One benefit of working the obliques is that they help define the waist.
UCN: 50
ADVANCED MAT
Spine Stretch Forward
Teacher: Clare Meardon
Though it is still a flexion exercise done with the centre lifted, the emphasis has changed to stretching the spine. Spine stretch can also be a stretch for the hamstrings as well as a moment to centre oneself before moving on to more challenging exercises. Spine stretch rarely needs much modification, but those with tight hamstrings may want to sit on a block/book or have the knees slightly bent. Spine stretch can also be done with the arms lower, fingertips along the floor.
UCN: 51
ADVANCED MAT
Open Leg Rocker
Teacher: Clare Meardon
The Open Leg Rocker is a deep abdominal control exercise offering the sense of inner control and full body activation. The rolling must come from deep within the centre and not from momentum. Throwing your head back to get going, or jerking yourself up by pulling on the legs, are not part of it! For some, rolling exercises are very hard and are not advisable for those with back and neck issues.
UCN: 54
ADVANCED MAT
Swan Dive
Teacher: Clare Meardon
The Swan Dive strengthens the back muscles while also stretching out the front of the body, making it a full-body exercise. This exercise is perfect for reversing the effects of sitting for long periods of time by opening the chest and encouraging good posture.
UCN: 55
ADVANCED MAT
Single Leg Kick
Teacher: Clare Meardon
The Single Leg Kick strengthens your hamstrings, seat, upper back, and abdominals. There are many steps involved in the Single Leg Kick. Remember to properly breathe during the entire workout and focus on stretching the front of your body while working the strength at the back of the body. Focus on keeping the pelvis still and stable.
UCN: 57
ADVANCED MAT
Neck Pull
Teacher: Clare Meardon
The Neck Pull is a challenging exercise for the abdominals and requires back flexibility to perform correctly. This exercise has nothing to do with pulling on the neck! It's a super challenging for the abdominals and requires back flexibility to perform correctly, as well as being a fantastic stretch for the hamstrings.
UCN: 58
ADVANCED MAT
Scissors
Teacher: Clare Meardon
The Scissors provides an intense workout for the abdominals, also stretching and strengthening the hamstrings and hip flexors. This exercise calls for strong shoulder and pelvic stability, as well as hip flexibility. This exercises helps to decompress the spine, also challenging the nervous system by being in an inverted position.
UCN: 61
ADVANCED MAT
Spine Twist
Teacher: Clare Meardon
The Spine Twist focuses on twisting the spine by lengthening and strengthening the muscles of the back and the abdominals. This in turn encourages deep breathing, wringing the lungs of old air. It also helps to improve posture in a seated position and lengthen the spine against the pull of gravity. It will help to train the body to move from the centre when performing rotation actions, instead of the hips or shoulders
UCN: 62
ADVANCED MAT
Jack Knife
Teacher: Clare Meardon
The Jack Knife builds strength in your abdominals and stretches the muscles of your back and shoulders. It requires controlled spinal articulation (carefully rolling the spine up and down), which improves flexibility and posture, essential for the health of your back.
UCN: 65
ADVANCED MAT
Teaser
Teacher: Clare Meardon
The Teaser is a terrific exercise for balance, flexibility and spinal mobility because it incorporates the entire powerhouse to keep you upright and in a 'V Position' on your sits bones. Teaser strengthens the whole body. It is a mental challenge and when mastered, gives a real sense of achievement.
UCN: 66
ADVANCED MAT
Hip Circle
Teacher: Clare Meardon
The Hip Circle focuses on the abdominal muscles, also stretching the front of the shoulders, across the chest, and down the arms. The key to this exercise is not thinking that it is all about the legs circling but more about the seat circling the legs. This exercise is great for strengthening and toning the side waist. It teaches lift in the upper body and provides stretch across the chest, stretching the spine and hamstrings.
UCN: 72
ADVANCED MAT
Boomerang
Teacher: Clare Meardon
The Boomerang is a dynamic, advanced Pilates mat exercise that is not recommended for students new to Pilates. This exercise is a great way to stabilize the hips, massage the spine and strengthen the abdominals. It is an opportunity to put many skills together in one flowing sequence of moves. Teaser and roll over are part of this exercise, and it involves the kind of abdominal muscle control that you call on in other exercises such as rolling like a ball.
UCN: 74
ADVANCED MAT
Rocking
Teacher: Clare Meardon
Rocking is an exercise that requires control, balance, and coordination. It provides a deep stretch of the whole front body including shoulders, chest, abdominals, hip fronts and knees. It also provides a great exercise for strengthening the back and seat.
