Pilates Exercise Library: Mat and Reformer
A reference library of Pilates exercises written for people who want to understand what each movement trains, how to set it up and when to choose an easier version. Every page lists the main muscles, level, equipment and spine movement, then the steps, common mistakes and who should be careful.
New to Pilates? Start with the fundamentals near the bottom of the mat list, or read Pilates for beginners. Nothing here replaces a qualified teacher who can see you move.
The classical mat order (34 of 34)
Joseph Pilates published 34 mat exercises, in a set order, in his 1945 book Return to Life Through Contrology. Many are advanced; teachers usually build up to them with simpler versions.
- The Hundred Beginner to intermediate
- Roll Up Intermediate
- Roll Over Advanced
- Single Leg Circle Beginner
- Rolling Like a Ball Beginner to intermediate
- Single Leg Stretch Beginner to intermediate
- Double Leg Stretch Intermediate
- Spine Stretch Forward Beginner
- Open Leg Rocker Intermediate to advanced
- Corkscrew Intermediate to advanced
- The Saw Beginner to intermediate
- Swan Dive Advanced (prep version beginner)
- Single Leg Kick Beginner to intermediate
- Double Leg Kick Intermediate
- Neck Pull Advanced
- Scissors Advanced (supine version beginner)
- Bicycle Advanced
- Shoulder Bridge Intermediate to advanced
- Spine Twist Beginner
- Jackknife Advanced
- Side Kick Series Beginner to intermediate
- Teaser Intermediate to advanced
- Hip Circles Advanced
- Swimming Beginner to intermediate
- Leg Pull Front Intermediate
- Leg Pull Back Advanced
- Kneeling Side Kicks Intermediate to advanced
- Side Bend Intermediate to advanced
- Boomerang Advanced
- Seal Beginner to intermediate
- Crab Advanced
- Rocking Advanced
- Control Balance Advanced
- Pilates Push-Up Intermediate to advanced
Fundamentals and contemporary mat exercises (26)
Smaller building blocks taught in most beginner and rehab-focused classes.
- Bent Knee Fall Out Beginner
- Breaststroke Prep Beginner to intermediate
- Cat Stretch Beginner
- Chest Lift Beginner
- Clam Beginner
- Criss-Cross Intermediate
- Dart Beginner
- Half Roll Back Beginner
- Inner Thigh Lifts Beginner
- Knee Folds Beginner
- Mermaid Beginner
- Oblique Roll Back Beginner to intermediate
- Open Book Beginner
- Pelvic Curl Beginner
- Pelvic Tilt Beginner
- Pilates Plank Beginner to intermediate
- Pilates Side Plank Intermediate
- Prone Hamstring Curl Beginner
- Quadruped Arm and Leg Reach Beginner
- Shell Stretch Beginner
- Side-Lying Leg Lifts Beginner
- Single Leg Teaser Intermediate
- Standing Roll Down Beginner
- Swan Prep Beginner
- Toe Taps Beginner
- Wall Roll Down Beginner
Reformer exercises (30)
Exercises on the spring-loaded reformer. See the reformer exercise index.
- Reformer Footwork Beginner
- The Hundred on the Reformer Intermediate
- Feet in Straps Beginner to intermediate
- Frog on the Reformer Beginner
- Coordination Intermediate
- Rowing Series Intermediate to advanced
- Short Box Series Intermediate
- Long Stretch Intermediate
- Down Stretch Intermediate
- Up Stretch Advanced
- Elephant Intermediate
- Knee Stretches Intermediate
- Running in Place Beginner
- Pelvic Lift on the Reformer Beginner to intermediate
- Stomach Massage Intermediate
- Semi-Circle Advanced
- Chest Expansion Beginner to intermediate
- Thigh Stretch Intermediate
- Kneeling Arm Series Beginner to intermediate
- Mermaid on the Reformer Beginner
- Side Splits Intermediate
- Front Splits Advanced
- Pulling Straps Beginner to intermediate
- Backstroke Intermediate
- Teaser on the Reformer Advanced
- Short Spine Massage Intermediate to advanced
- Tendon Stretch Advanced
- Snake and Twist Advanced
- Standing Lunge Beginner to intermediate
- Supine Arm Series Beginner
By goal or condition
See Pilates for specific goals and conditions.
Compiled by the Editorial Team. Last checked October 2026.