Intermediate Matwork

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Centerworks

Pilates
P.O. Box 3526
Wichita, KS 67201-3526
CenterworksPilates.com
MM Aliesa George. Centerworks
Pilates Institute All Rights Reserved.

Intermediate Intermediate
Intermediate Intermediate Intermediate
Matw Matw
Matw Matw Matwor or
or or ork k
k kk
Mind- Body Movement in the J oseph H. Pilates Method
Copyright MM by Aliesa George & Centerworks
Pilates Institute Intermediate Mat Manual - http://www.CenterworksPilates.com

Centerworks
Pilates Institute
Intermediate MATWORK
The complete guide for
the intermediate student
Centerworks
Pilates Institute
210 N. Washington, P.O. Box 3526
(316) 265-9700 / 877-874-7578
Pilates Institute - http://www.CenterworksPilates.com

NOTICE TO READERS
Before following any advice in this book, it is recommended that you consult with your physician
if you suffer from any health problems or special conditions or if you are in doubt about the
suitability of any exercise.
It is also suggested that you consider consulting with a certified Pilates instructor before beginning
a comprehensive home exercise program.
The Pilates Method Alliance is a non-profit organization dedicated to furthering the work of Joseph
& Clara Pilates. The PMA is available to assist with questions regarding the Pilates Method,
teachers, studios, and teacher-education programs. To locate a qualified instructor in your area
contact the Pilates Method Alliance at http://www.pilatesmethodalliance.org or call the PMA at
1-866-573-4945.
This book is intended for personal use only.
Use of these materials for teaching purposes is only granted to readers who have completed a
Comprehensive Pilates Teacher-Education Program and apprenticeship. If you are interested in
furthering your knowledge and would like to participate in workshops and/or comprehensive
teacher-education programs through Centerworks
Pilates Institute, please visit http://

www.CenterworksPilates.com for information about upcoming workshops. For information about
scheduling workshops in a city or studio near you, contact aliesa@CenterworksPilates.com
All rights reserved. No part of this publication may be reproduced in any form or by any means,
electronic or mechanical, including photocopying, recording, or by any information storage and
retrieval system, without permission in writing from the author.

INTRODUCTION
Welcome.................................................................................. 1
Words of Wisdom.................................................................... 2
About The J .H. Pilates Method............................................... 3
6 Basic Principles..................................................................... 4
FUNDAMENTALS ................................................................................. Fundamentals -1
INTERMEDIATE / LEVEL 2
Overview (cheat sheet) ............................................................ Intermediate-1
Exercises
The Hundred............................................................................ 4-5
Roll Up.......................................................................................6-7
One Leg Circle............................................................................8-9
Rolling Like a Ball .......................................................................10-11
Single Bent Leg Stretch..............................................................12-13
Double Bent Leg Stretch.......................................................... 14-15
Single Straight Leg Stretch....................................................... 16-17
Double Straight Leg Stretch..................................................... 18-19
Criss Cross............................................................................... 20-21
Spine Stretch Forward.............................................................. 22-23
Open Leg Rocker...................................................................... 24-25
Corkscrew................................................................................ 26-27
The Saw................................................................................... 28-29
The Swan................................................................................. 30-31
Single Leg Kick ........................................................................ 32-33
Neck Pull .................................................................................. 34-35
Shoulder Bridge....................................................................... 36-37
Side Leg Series
Kick Front & Back........................................................... 38-39
Lift & Lower .................................................................... 40-41
Passe................................................................................ 42-43
Side Leg Lift Parallel ......................................................... 42-43
Small Circles.................................................................... 44-45
2 Leg Lift / Close The Hatch............................................ 46-47
Bicycle............................................................................. 48-49
Beats of the Belly..................................................................... 50-51
Teaser 1.................................................................................... 52-53
Can-Can................................................................................... 54-55
Swimming................................................................................. 56-57
The Seal ................................................................................... 58-59
Push Ups.................................................................................. 60-61
Hand Weight Series.........................................................................WT 1-2
REFERENCES & RESOURCES
Resources ................................................................................ R-1
References ............................................................................... R-2
TABLE OF CONTENTS

INTRO - 1

Welcome and Congratulations as you continue your journey to improved Whole-Body Health through Pilates!
You are about to take the next step forward on your great adventure. I am excited to have the opportunity to share with you
my knowledge and experience with The Method exercises. Beyond this page are thousands of hours of my time trying to find
a way to make the learning process easier. I hope that you will find my notes and suggestions easy to understand and that
this manual will provide you with good reference information as you move into the intermediate level Matwork exercises.
As many times as I do the exercises, or teach them to someone else, I am always finding a deeper meaning to the work. What
I know and teach now with my Pilates students is much different than when I started as a Pilates teacher. J oseph Pilates was
an amazing creator - learning the system is like peeling back layers of an onion. J ust when you think you understand - there
is something more to find, work, release, or do to challenge the body. I cannot claim to be an expert. I know what I know, and
I know that I will spend the rest of my life working towards a better understanding of the exercises and The Method.
All of the beginner exercises build a strong foundation. Dont be in a hurry to do more. The intermediate level exercises build
on what you already know, moving out from the center to focus on movement of the arms and legs. The body is a good judge
of what is safe Listen to It! Not every exercise is for every body. We have lots to think about to work correctly. No one is
perfect. The goal is to do the best you can and always try harder. In doing this, benefits will be received.
This book was originally written as a text for teacher-training. It has been modified for use as a both a teacher and student
reference manual. I would strongly encourage you to begin learning any new exercises under the guidance of a trained/
certified Pilates instructor. As students are not able to see what we are doing incorrectly. Maximum benefit from these
exercises will be achieved through correct movement patterns, and muscle use. We all like to cheat! Working with a good
teacher can keep you from developing bad habits and teach you wonderful, more efficient way of moving. In addition, not
every exercise should be done by every person. We are all unique individuals, and I have yet to meet anyone who is 100%
healthy. The goal of this program is to meet the needs of you as an individual. A good instructor will help you design a
workout program utilizing the exercises that are safe and appropriate for your body, which may or may not be everything in
this book!
My goal is that this manual will assist you in remembering the exercises, how to execute them correctly, and where to layer
in the intermediate level stuff with what you already know. Eventually, this book should be collecting dust on your
bookshelf. The Method is a combination of both mental and physical conditioning. The mental part is remembering the
exercises and the order in which to do them. As with any other exercise program, it is best to consult with your physician prior
to beginning this program.
My wish for you is continued success, good health and happiness!
Aliesa George
Centerworks
Pilates Institute
INTRO - 2

Words of Wisdom
The Pilates Method of Body Conditioning is complete
coordination of body, mind, and spirit.
-- Joseph H. Pilates
T T T T True Fle rue Fle rue Fle rue Fle rue Flexibility can be achie xibility can be achie xibility can be achie xibility can be achie xibility can be achiev vv vved only when all muscles ed only when all muscles ed only when all muscles ed only when all muscles ed only when all muscles
are unif are unif are unif are unif are uniformly de ormly de ormly de ormly de ormly dev vv vveloped. eloped. eloped. eloped. eloped.
- - Joseph H. Pilates - - Joseph H. Pilates - - Joseph H. Pilates - - Joseph H. Pilates - - Joseph H. Pilates
Ideally, our muscles should obey our will. Ideally, our muscles should obey our will. Ideally, our muscles should obey our will. Ideally, our muscles should obey our will. Ideally, our muscles should obey our will.
Reasonably, our will should not be dominated Reasonably, our will should not be dominated Reasonably, our will should not be dominated Reasonably, our will should not be dominated Reasonably, our will should not be dominated
by the reflex actions of our muscles. by the reflex actions of our muscles. by the reflex actions of our muscles. by the reflex actions of our muscles. by the reflex actions of our muscles.
-- Joseph H. Pilates -- Joseph H. Pilates -- Joseph H. Pilates -- Joseph H. Pilates -- Joseph H. Pilates
One must i nvest wor k and ener gy f or t he ex pec t at i on of r e-
w ar d i n t he f ut ur e.
- - J i m St oval
Science and the quest for knowledge are not a destination but
a lifelong, never-ending journey.
- - Jim Stoval
We have to grow, we have to move forward, to learn and
evolve, add to our dictionary of life.
-- Janet Leigh, American Actress
INTRO - 3

About The Joseph H. Pilates Method
J oseph H. Pilates 1880-1967
J oseph Hubertus Pilates was born in Germany. Very sickly as a child, he dealt with asthma, rickets, and other health
problems. As he grew older, he studied everything he could find for movement and health. First to improve his own well
being, then to help others. J oseph went on to become an accomplished gymnast, boxer, diver, and skier basically J oe
Athlete. He became so well defined that he even posed for anatomy pictures. During World War I, J oseph became a nurse.
He trained others in his fitness methods, and began to experiment using the springs on the hospital beds for therapy, stretch-
ing and strengthening, to help speed the recovery process. From this, the equipment that is used today was born.
During World War II, J oseph left Germany and immigrated to the United States. He met his future wife Clara on the
trip, and they settled in New York City. The Pilates Method was embraced by the dance and art communities and has thrived
ever since. J oseph Pilates always said he was 50 years ahead of his time. Used by some, The Method has never been a
mainstream fitness modality due in part to the limited number of trained instructors available to teach. Recently, both the
fitness and physical therapy communities have begun spreading the word, and more people are pursuing instructor certifica-
tion and education. The Method is no longer an isolated technique for a few, but is available to all.
The System
Contrology was the name Pilates coined for the system of exercise he developed. It is based on his years of study
and experience. Both Eastern and Western philosophies for movement and health are included in The Method. Elements of
Greek and Roman philosophies, the way that animals move, Zen, Yoga, The Martial Arts, and Chinese Medicine are all
underlying in the work and the exercises. The System develops a combination of both strength and flexibility. It is a low
repetition system. More is not better, but fewer exercises done correctly provides maximum benefit. Six basic principles
apply to every movement and exercise in The Method: breathing, control, concentration, centering, flow, and precision.
Pilates is dedicated to exploring the concept that the human body has transformational potential for the total being.
Pilates teaches that the structure of the body is supported and reinforced by the Powerhouse, which is the circumference of
the lower torso area. Strengthening this area and improving the dynamic relationship between the powerhouse and move-
ment evokes a change toward better function. Pilates is a cooperative venture between instructor and client to pinpoint the
weak areas of the body, and to strengthen them in order to increase muscular efficiency and bring the body closer to its fullest
potential. By strengthening the powerhouse, by changing poor postural habits, and by educating the body in newer, better
muscular patterns, Pilates helps the body assume a more integrated form.
A traditional Pilates workout using the system involves both work on the Mat and the equipment. The Mat
exercises are only a portion of the method. In fact, the Mat exercises are probably the most difficult part of the system. Work
on the Reformer, Cadillac, Chairs and Barrels assists and facilitates the bodys understanding of correct and functional
movement patterns.
Professional athletes, football players to ice skaters, dancers, actors, and the general population have used The
Method for improved health and fitness. Special populations and clients who need to rehabilitate injuries can also benefit.
Regardless of someones age or ability level, there should be an appropriate place for them to begin and improve their health
with the exercises developed by J . H. Pilates.
Benefits
Benefits of exercising with The J oseph H. Pilates Method include; improvements in muscular strength and
flexibility, increased body awareness, better posture and body alignment, improved breath control, help healing soft tissue
injuries, reduction of stress, improved self image, and the many more Every client you meet will give you a testimonial
about the benefits that they have received, why they continue to participate, and why they choose to make The Method a
part of their life for improved health & well-being.
INTRO - 4

6 Basic Principles of The Joseph H. Pilates Method
Breathing Breathing is very important in performing The Method exercises correctly. Proper
use of the Diaphragm and Powerhouse during breathing will affect exercise
technique. Breath should be taken in through the nose to cleanse the air. A
strong exhale through the mouth will help to empty as much air as possible out
of the lungs. Exhaling is key in engaging the Abdominals to initiate movement
while executing the exercises.
Control - Every movement should be executed with complete mental and physical con-
trol.
Concentration Working with control requires concentration. In learning new exercises
clients have to properly place the entire body. With every exercise performed
at every workout, the goal is to perfect the movement. This requires thought.
The brain must work as hard as the body.
Centering - The Powerhouse is the center of the body. Every exercise is initiated from the
center. This area includes the Abdominals, Low Back and Gluteals.
Flow of Movement Once the exercises are learned, the workout should flow like a dance.
One exercise moves right to the next. Learning the transitions that make this
happen are as important as learning to do the exercises correctly.
Precision - Every movement should be executed with precision. No movement is sloppy.
Precise movements, placing the body exactly where it should go will help
clients receive the benefits these exercises can achieve.

Fundamentals
Breathing
Through the Back
Internal Breath
Strengthening the Pelvic floor
Spine Stabilization
12 to 6
Multifidus Exercise
Hip Extension
Hamstring Curl
Shoulder Stabilization
Goal Post Exercise
FUNDAMENTAL - 1

Intermediate - 1

INTERMEDIATE MATWORK EXERCISES
Intermediate Mat Repetitions Breath Pattern
Hundred 10 X 10 breaths inhale pump 5, exhale pump 5
Roll Up 3-5 in-up, ex-forward, in-back, ex-down
Leg Circles 3-5 each direction inhale across/open, exhale circle
Rolling Like a Ball 5-10 inhale roll back, exhale roll up
Series of 5
Single Bent Leg Stretch 3-10 inhale right/left, exhale right/left
Double Bent Leg Stretch 3-10 inhale reach out, exhale pull in
Single Straight Leg/Scissors 3-10 inhale right/left, exhale right/left
Double Straight Leg Stretch 3-10 inhale lower, exhale lift
Criss-Cross 3-10 inhale right/left, exhale right/left
Spine Stretch Forward 3-5 inhale tall, exhale stretch forward
Open Leg Rocker 5-10 inhale up, exhale roll back
Corkscrew 3 inhale to start, exhale to circle
Saw 3-5 inhale up tall, exhale to bend & reach
Swan Rocking 3-5 inhale chest up, exhale thighs up
Single Leg Kick 3-5 inhale right/left, exhale right/left
Neck Pull 3-5 in-rull up, ex-forward, in-tall, ex-down
Shoulder Bridge (no kick) 3-5 in-start, ex-lift, in-hold, ex-down
Side Leg Series
Front & Back 5-10 inhale kick front, exhale kick back
Lift & Lower 5-10 inhale lift, exhale lower
Passe 3-5 each direction inhale lift, exhale lower
Side Leg Lift 5-10 inhale lift, exhale lower
Circles 10 natural breathing
2 Leg Lift 3-5 inhale lift, exhale lower
Close the Hatch 3-5 inhale lift, exhale lower
Bicycle 5-10 inhale front, exhale back
Beats on the Belly 30 natural breathing
Teaser 1 3-5 inhale up, exhale back (can do 2 breaths)
Can-Can 3-5 exhale side to side, inhale to kick
Swimming 2-3 breaths inhale kick 5, exhale kick 5
The Seal 5-10 inhale roll back, exhale roll up
Push Ups 3 X 3 inhale bend, exhale straighten
Intermediate - 2

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Intermediate - 3

INTERMEDIATE / LEVEL 2
MATWORK
Intermediate - 4

The Hundred
Fig. 1 Fig. 2
Intermediate - 5

MATWORK
The Hundred Skill Level: Basic
Reps: 100 pumps/10 breaths
The Hundred is done to work the powerhouse, get the blood pumping, and warm up the body.
Begin lying on the back. Hug the knees to the chest, and curl the head and shoulders up off the mat to engage the
abdominals. The lowest tip of the shoulder blades should remain on the floor. Extend the legs out straight, feet in a
V-position. The arms extend straight by the sides. Hold the position and vigorously pump the arms up and down 6-
8 inches from the mat. Inhale for 5 pumps, exhale 5 pumps. Repeat for 10 breaths.
Modifications / Variations
1. For clients with any internal infectious disease avoid the pumping motion with the arms to avoid spreading
the illness through their system. Examples: Flu, Cancer, Aids, and Tumors Hold the position keep-
ing the arms still and focus on the breathing.
2. For clients with neck problems keep the head down on the mat. Eventually, they might be able to hold
their head up for brief periods. Proceed with caution.
3. For low back problems and new students, begin with the knees bent and the feet on the floor.
4. This exercise is easier if the legs are straight up to the ceiling. Ideally, the legs should be extended to eye
level being sure that the low back stays to the mat.
Watch For
The shoulders to stay still and even. Avoid strain in the neck. The low back should stay flat on the mat.
Gluteals and abdominals engaged neck, shoulders, thighs and feet relaxed. Be sure the abdominals flatten
down towards the spine rather than bulge out.
Intermediate - 6

The Roll Up
Fig.1 Fig.2
Fig. 3 Fig.4
Fig.5 Fig.6
Fig. 7
Intermediate - 7

MATWORK
Roll Up Skill Level: Basic
Reps: 3-5
The Roll Up is done to work on spine articulation, flexibility, and Abdominal strength.
Begin lying on the back, legs together, feet flexed and arms stretched over the head. Inhale as the arms lift to the
ceiling and the chin curls to the chest. Reach the arms toward the toes and continue to roll up one vertebra at a time.
Exhale and reach forward towards the toes. Inhale and begin to roll back, reaching the waist to the mat. Exhale to
finish rolling back, and reach overhead.
Modifications/Variations
1. For clients with very weak abdominals who cannot roll all the way up, begin seated and do roll backs
until they are stronger.
2. For clients with back problems rolling up and back might aggravate problems. Have them stay flat on
their backs. Roll way up, and hug the knees to the chest. Extend the legs to the ceiling and flex the
feet. Relax the feet; bend the knees, and keeping the spine to the mat lower the feet back to the floor.
Finish by laying the upper body back down and reaching the arms overhead.
3. To assist clients in getting up and down, and learning how to articulate the spine, have them bend their
knees and/or use their hands on the thighs to assist rolling up and back down with control.
Watch For
Control on the way up and back down. Articulation of the spine. Use of the abdominals instead of the back
or biceps. The stomach should scoop in and the shoulders should stay even.
Intermediate - 8

One Leg Circle
Fig. 1 (side view) Fig. 1 (front view)
Fig. 2 Fig. 3
Fig. 4 Fig. 5
Intermediate - 9

MATWORK
One Leg Circles Skill Level: Basic
Reps: 3-5 each direction
This exercise works on pelvic stabilization and active hamstring flexibility.
Lay flat on the back with the hands by the sides, palms pressing into the mat. Extend one leg to the ceiling, knee
straight and leg externally rotated (knee faces the shoulder). The foot is loosely pointed. The other leg is extended on
the mat foot flexed. Both legs should be in line with the nose down the midline of the body. Keeping the hips and
shoulders still on the mat, inhale as the leg crosses the body. Exhale and draw a circle down towards the other leg,
around and up. Repeat 3-5 circles in this direction, then reverse the circle.
1. For clients who have had a hip replacement, do not take the leg across the body. Also, as a general rule,
the leg should not lift higher than 90 degrees.
2. For clients with low back problems, or very tight hamstrings, begin with the supporting leg bent, foot
on the floor to help stabilize.
3. Begin with a very small circle. When the hips and shoulders remain still, begin making the circle bigger.
4. Advanced version: The hip lifts off the mat when the leg crosses the body. Big circle.
Watch for
The hips to stay still on the mat. The abdominals pull the leg around and up. Shoulders and neck stay
relaxed. Low back stays connected to the floor.
Intermediate - 10

Rolling Like A Ball
Fig. 1
Fig. 2
Fig. 3
Intermediate - 11

MATWORK
Rolling Like A Ball Skill Level: Basic
Reps: 5-10
Rolling like a Ball helps spine articulation and balance. Avoid if a client has back or neck problems. Disks problems,
SI joint problems, or arthritis in the spine. For clients with scoliosis dont roll for awhile.
Begin seated on the front edge of the mat. Grab the shins/ankles with the hands. Feet together, knees slightly apart.
The head should be between the knees. C-curve with the spine. Balance in this round position, toes pointed and off
the mat. Inhale and roll back, exhale and roll back up and balance.
1. For Clients with back/neck problems or arthritis omit. In a group class, have them lay on their backs
and hug their knees to the chest for a stretch.
2. Knee problems, grab under the knees.
3. For some clients, (deconditioned, large mid-section, scoliosis) hold and balance in the ball shape. Even-
tually they can begin rocking and work into rolling.
4. For an additional challenge, or for clients who have a difficult time feeling their abdominals work, dont
hold the legs with the arms. Use the abdominals to keep the knees close to the chest and roll.
Watch For
Maintaining the ball shape while rolling. Dont throw the head back to initiate rolling. Keep the thighs
close to the chest and the heels close to the rear throughout. Shoulders stay down and relaxed. Make the
abdominals pull the body up.
Intermediate - 12

Single Bent Leg Stretch
Fig. 1
Fig. 2
Fig. 3
Intermediate - 13

MATWORK
Series of 5 These five exercises target the abdominals to increase strength.
Single Bent Leg Stretch Skill Level: Basic
Reps: 3-10
Begin lying on the back. Hug the right knee to the chest left hand on the knee, right hand on the ankle/shin.
Extend the left leg out at eye level. Head and shoulders curl up and hold. Inhale and with a double pulse pull-pull
the right knee to the chest. Continue to inhale and pull-pull the left knee to the chest. Exhale right, left. Repeat 3
10 repetitions.
1. For clients with neck problems, have them keep their head down throughout the exercise.
2. For back problems, instead of extending one leg out, bend the leg and put the foot on the floor to
provide stabilization for the spine.
3. The next step, extend the leg straight to the ceiling. Eventually, begin to lower the leg away from
the body until its held at eye level. Be sure the low back stays on the mat.
4. Begin by exhaling every time the knee pulls to the chest to engage the abdominals. Add the correct
breath pattern after several lessons.
Watch For
The shoulders to remain equal with the lower tips of the blades on the mat, no rocking side to side or
bobbing. Low back stays firmly to the mat. Use the hand placement to keep the leg alignment correct.
Shoulder-hip-knee-heel in line on the same side of the body.
Intermediate - 14

Double Bent Leg Stretch
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Intermediate - 15

MATWORK
Series of 5 - Double Bent Leg Stretch Skill Level: Basic
Reps: 3-10
Begin lying on the back with the hands hugging the knees to the chest. Head and shoulders are up. Inhale; extend
the arms to the ears and the legs out to eye level. Exhale while the arms circle around to hug the knees back to the
chest. Keep the low back to the mat and the shoulders up while the arms and legs extend.
1. For clients with neck problems, keep the head on the mat throughout.
2. For low back problems, keep the knees bent and the feet on the floor to stabilize the spine. Curl the
head and shoulders up, and do the arm motion only.
3. For shoulder problems, omit the arms. Leave the arms by the sides and just do the legs.
4. Number 2 & 3 are nice ways to introduce this exercise. Put it all together once clients know the upper
body and lower body motion.
5. To make the exercise easier, extend the legs straight up to the ceiling. For more of a challenge,
extend legs away from the body keeping the spine to the mat. Ideally, the legs should extend to eye
level.
Watch For
The low back should stay on the mat throughout. As the arms extend over the head, keep the head and
shoulders curled off the mat. Use the abdominals to pull the knees back to the chest.
Intermediate - 16

Fig. 1
Single Straight Leg Stretch
Fig. 2
Fig. 3
Intermediate - 17

MATWORK
Series of 5 - Single Straight Leg Stretch Skill Level: Basic
Reps: 3-5
Begin lying on the back, head and shoulders curled up off the mat, both legs extended to the ceiling. Inhale and pull
one leg towards the chest while the other leg reaches to the mat. A scissors or split motion. Continue to inhale and
switch legs. Exhale and pull one leg then the other. Repeat for 3-5 repetitions.
1. For clients with neck problems or if the neck and shoulders need a break, leave the head down on the
mat.
2. Begin by exhaling every time a leg comes toward the chest. Add correct breathing later.
3. Lower the leg away from the body as far as comfortable and controlled. Ideally, the leg should lower to
eye level.
Watch For
Two STRAIGHT legs throughout the exercise. The abdominals to pull the leg to the chest. The head and
shoulders stay still. Bring the leg to the nose, not the nose to the leg. Low back stays to the mat. Avoid
strain in the neck and shoulders.
Intermediate - 18

Double Straight Leg Stretch
Fig. 1
Fig. 2
Fig. 3
Intermediate - 19

MATWORK
Series of 5 - Double Straight Leg Stretch Skill Level: Basic
Reps: 3-10
Begin lying on the back with both legs together and extended to the ceiling. Place the hands behind the head to
support the neck and curl the head and shoulders off the mat using the abdominals not the arms to come up. Hold
this curled up position throughout the exercise. Inhale as the legs lower to the mat keeping the low back to the floor.
Exhale as the abdominals lift the legs back up. Repeat 3-10 repetitions.
1. For neck problems, keep the head on the mat. The legs will need to work in a smaller range of
motion to be sure the low back stays down.
1. For back problems. This exercise might need to be omitted altogether or left out until a client is stron-
ger.
2. To make the exercise easier, begin with one leg to the ceiling and the other knee bent, foot on the
floor to stabilize the back. Head and shoulders up if possible. Inhale and lower the leg, exhale
and lift.
1. The next step, Double Diamond. Hug both knees to the chest. Bend the knees and make a diamond/
frog position with the legs. (Feet together, knees slightly apart, legs bent at a 90 degree angle) Hands
support behind the head. Head and shoulders up. Inhale and hinge from the hip to lower the toes to the
mat, keeping the back firmly pressed to the floor. Exhale and use the abdominals to lift the leg back up
bringing the knees to the chest.
2. I prefer to teach with the above breath pattern for most clients. It helps them engage the abdominals
while lifting the legs, and can help them learn how to relax the Quadriceps while working. However,
it is correct to teach breathing the other way Exhale and lower, inhale and lift.
Watch For
The low back stays securely to the mat while the legs lower and lift. The head and shoulders stay up
throughout. Be sure the shoulders do not lower towards the mat while the legs lower. Clients should feel all
of the work in their abdominals. Avoid strain in the back, and minimal work with the Quadriceps.
Intermediate - 20

Criss-Cross
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Intermediate - 21

MATWORK
Series of 5 - Criss Cross Skill Level: Basic
Reps: 3-10
Begin lying on the back, both knees to the chest, hands behind the head for support. Inhale and twist the upper body
lifting one shoulder off the mat while the opposite knee lift pulls toward the chest/elbow. The other leg extends out
to eye level. (The leg motion is the same as the Single Bent Leg, 1
st
in the series.) Try to keep one elbow on the mat,
and look back to that arm. Lift the shoulder instead of the elbow to better engage the abdominals. Repeat to the
other side opposite arm to the knee. Inhale right/left, exhale right/left. Repeat 3-10 repetitions.
1. For some neck/back problems twisting motions are inappropriate. Omit this if necessary.
2. To help stabilize the back and hips, keep one knee bent foot on the floor while the other knee lifts to the
chest.
3. The next step. Extend the straight leg to the ceiling. Eventually, begin to lower the straight leg keeping
the spine to the mat. Ideally the leg should extend to eye level.
4. To begin, have clients exhale each time they twist to help use the abdominals to lift the knee and shoul-
der together. Add the correct breathing later.
5. Twisting exercises are great for clients with asthma.
Watch For
Flapping elbows pulling with the upper body instead of the abdominals. Hips not rocking from side to
side. Proper leg alignment knee pulling across towards the opposite shoulder. Using the abdominals to
pull.
Intermediate - 22

Spine Stretch Forward
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Intermediate - 23

MATWORK
Spine Stretch Forward Skill Level: Basic
Reps: 3-5
This exercise is to develop spine mobility and flexibility. For clients with tight hamstrings, they will also get a stretch.
Begin seated with the legs apart, slightly wider than the shoulders. Legs are straight. Feet are flexed. Spine is tall/
vertical ears over shoulders, shoulders over hips. Arms stretched out in front of the body at shoulder height.
Inhale and lift taller, exhale and bend forward one vertebra at a time reaching the hand between the legs. Inhale and
roll back up one vertebra at a time (lower back, middle back, upper back, neck, and head) to vertical. Repeat 3-5
times.
1. For clients with back/neck problems, this exercise may not be appropriate. Omit if necessary.
2. To help provide back support, begin by having clients sit against a wall to do the exercise. The wall will
help them find a vertical position and make it easier to understand bending one vertebra at a time.
3. For clients with poor hamstring flexibility, begin with an extra prop for them to sit on. (box, extra mat,
phone book) This will take some of the strain out of the legs and help get them in a more correct
position. As they become more flexible, work them back to sitting on the floor.
4. Flexing the feet is a bonus. If clients are very stiff, add this later when its more appropriate.
5. For clients with shoulder problems dont lift the arms. Have them just place the hands on the floor
between the legs, and let the arms slide out on the mat as they bend forward.
Watch For
Finding vertical. Bending from above the waist. Good articulation. Abdominal support especially when
bending forward. Neck and shoulders relaxed. Reaching forward with the spine, not the arms and shoul-
ders.
Intermediate - 24

Open Leg Rocker
Fig. 1 Fig. 2 (front view)
Fig. 2 (side view) Fig. 3
Fig. 4
Intermediate - 25

MATWORK
Open Leg Rocker Skill Level: Intermediate
Reps: 5-8
This exercise is for balance and control. The open leg balance is a preparation for The Teaser. See guidelines from
Rolling Like a Ball (page 5) for clients whom this exercise would not be appropriate.
Begin in a seated position on the front edge of the mat. Knees bent, soles of the feet together. Grab the front of the
ankles with the hands. Extend both legs up. Legs should be slightly wider than the shoulders, toe out position. C-
curve with the spine. Arms and legs remain straight throughout the exercise. Once balance in this position is secure,
exhale and roll back to the shoulders. Inhale and roll back up to balance maintaining the open leg position. Repeat
5-8 times.
1. To begin, extend only one leg out and hold. Then the other leg. Try to keep the weight even on
both hips while extending the legs. After several repetitions, extend both legs and balance.
2. For clients with poor flexibility, have them grab under the knees. As they improve they can work the
hands back to the ankles.
3. Once balance is secure, begin rocking. If clients have difficulty getting back up, grab under the knees.
Advanced Variations
1. To transition from Spine Stretch, scoop into a C-curve and lift one leg up to the hand, then the other.
Or C-curve and lift both legs to the hands at the same time. Be sure that the C-curve position with the
spine is maintained while the legs lift.
2. Rock with the legs together.
3. Rock holding the big toes. Legs Apart and/or legs together.
Watch For
Maintain position. Keep arms and legs straight. Dont roll back onto the neck. Find balance.
Intermediate - 26

Corkscrew - Basic
Fig. 1 Fig. 2
Fig. 3 Fig. 4 (side view)
Fig. 4 (front view) Fig. 5
Fig. 6
Intermediate - 27

MATWORK
Corkscrew Skill Level: Basic / Int. / Adv.
Reps: 3 each direction
The corkscrew works the Powerhouse and strengthens the neck and shoulders. For clients with back problems
this exercise may need to be omitted. If done incorrectly, the Corkscrew can cause or aggravate back problems.
I. Basic: Begin lying on the back, legs together and straight up to the ceiling. Head is down, and the
arms are by the sides, palms pressing into the mat. Inhale as the legs lift towards the head, exhale
and draw a circle with both legs together around and back to the starting position. Alternate
directions. Repeat 3 circles each way. Keep both hips on the mat while circling the legs. Be sure
the back stays connected to the mat.
II. Intermediate: Same as the basic version, only the circle motion is bigger. With a bigger circle, the
hips will rock from side to side as the legs go around. Be sure the back is to the mat when the legs
move away from the body. Inhale lift the legs, exhale circle around and up. Inhale lift, exhale and
circle the other way. Repeat 3 times each direction.
III. Advanced: The same starting position as the basic version. Inhale and lift legs up towards the
head letting the hips lift also. Roll up to the shoulders, legs overhead (level to the floor) a jack-
knife position. Exhale; roll down one side of the spine, legs circle down and around, roll up the
other side of the spine back to a jackknife position. Legs sweep low to the mat as they circle. Keep
the spine to the mat.
Modifications
The Knee Drop: Begin lying flat on the back, legs together, knees bent, feet on the floor. Arms are
by the sides with the palms to the mat. Inhale as the knees drop to one side twisting from the waist.
Allow one hip to lift off the mat. Twist as far as comfortable. Exhale and use the Powerhouse to
pull the body back to the center. Engage at the ribs and press the whole side of the spine back to the
mat working sequentially from the ribs to the hip. Keep the thighs relaxed.
The Knee Drop is a great exercise to help clients learn how to engage the abdominals and prepare
clients to safely and correctly perform the Corkscrew.
Watch For
The neck and shoulders to stay pressed down on the mat. Arms press to the floor to help stabilize the body.
Be sure the low back stays to the mat as the legs circle around. Adjust the range of the circle if necessary to
avoid strain.
Intermediate - 28

The Saw
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
Intermediate - 29

MATWORK
The Saw Skill Level: Basic
Reps: 3-5
The Saw is a breathing exercise. The goal is to empty as much air out of the lungs as possible while twisting and
bending. This exercise is beneficial to clients with asthma. Use caution if clients have neck, back, or shoulder
problems.
Begin seated with the legs in a straddle, slightly wider than the shoulders. The spine is in a vertical position ears
over shoulders, shoulders over hips. Arms are extended out to the sides at shoulder height. (Hug a Tree) Inhale and
twist the upper body around to one side. Lower the back arm down to the side, and lift it behind the body while
exhaling and bending the spine forward over the leg. The front little finger reaches towards the little toe. Inhale and
roll back up to vertical and twist around to the other side. Exhale and bend forward reaching over the other leg.
Repeat 3-5 times each side.
1. For clients with poor flexibility, have them sit on a box or extra mat to assist in achieving a tall position.
2. For clients with shoulder problems, especially rotator cuff injuries, do not lift the back arm up.
This exercise can be done while keeping both arms down by the sides and focusing on twisting
and bending the Spine.
3. This exercise can be done with a partner to assist in learning how to hold the hips still.
Watch For
Both hips should stay down on the mat. Legs should stay the same length while twisting the body. Twisting
and bending is from above the waist. The body should bend straight to the leg with both sides of the waist
tall. Shoulders level and even with the floor. The front little finger should be in line with the little toe. The
back arm up and reaching away from the body. Look to the back arm with the head. Reach the ear to the
knee. Abdominals pull in as the body twists and bends forward. Shoulders down and relaxed. Knees and
toes stay still and facing up throughout the exercise.
Intermediate - 30

The Swan
Fig. 1 (prep start & finish) Fig. 2 (prep)
Fig. 3 (rocking) Fig. 4 (rocking)
Fig. 7 (rest)
Fig. 5 (Swan Dive) Fig. 6 (Swan Dive)
Intermediate - 31

MATWORK
The Swan -Prep / Rock / Dive Skill Level: Basic / Int. /Adv.
Reps: 3-5
The Swan is an important exercise for spine extension and strengthening the back muscles. For clients with kyphosis
this is a very important exercise to help improve posture.
Flight: Begin lying on the stomach with the legs together, V-position. Arms are by the sides, chin to the
mat. Lift the head and shoulders up several inches. Draw a V with the upper back from the outside of the
shoulders to the center of the back. The upper back should lift one vertebra at a time. Arms reach toward
the feet. Only lift high enough to feel the upper back work. There should not be strain in the low back.
Keep the abdominals engaged to support the spine.
Prep: Begin lying on the stomach, legs together V-position. Hands on the floor under the shoulders with
the elbows to the ceiling and arms close to the body. Inhale and lift the head and shoulders up off the floor
into an arch. Spine should lift one vertebra at a time. Use the upper back muscles first, and then press with
the arms to lift higher. Inhale to lift, exhale to lower back to the mat.
Prep w/ Head Circle: While in the lifted position, circle the head ear to shoulder, chin to chest, ear to
shoulder, and center. Circle right to left, left to right, right to left. After 3 circles, lower the body back to the
mat. Repeat 2 times.
Rocking: Begin with the Swan Prep. Inhale to lift. Hold the arched body position and exhale as the chest
rocks forward to the mat and the thighs lift. The body is like the leg of a rocking chair. Focus is up. Hands
stay on the mat. Legs stay together.
Swan Dive: Begin by pressing up to the Prep position. Hold the arched shape with the spine. The arms
reach out and overhead with the palms facing up as the body dives forward and the thighs lift. Continue
rocking, inhale as the chest lifts, exhale as the thighs lift. Hold the shape with the whole body from the palms
to the toes.
Modifications
1. Pick the appropriate exercise from those listed above depending on the abilities and needs of a client.
2. When lifting, the spine can lift just a few inches or all the way up until the arms are straight
depending on the clients level and ability. Be sure the lift is sequential.
3. For clients who feel strain in the low back, be sure the abdominals are engaged for support. If they
still feel strain, place a pillow or towel roll under the hips to help place the spine in a more comfortable
position. Watch to see if they are lifting sequentially and engaging the upper back.
Watch For
The upper back to engage first. Avoid too much extension of the neck. Shoulders down and back. Abdominals
support the spine. Legs together. Hamstrings and gluteals engage to lift the thighs. Avoid kicking with the
heels or knees to rock/dive. Hold the shape while rocking.
Intermediate - 32

Single Leg Kick
Fig. 1 Fig. 2 (kick right)
Fig. 3 Fig. 4 (kick left)
Fig. 5 (rest position) Fig. 5 (alternate rest position)
Intermediate - 33

MATWORK
Single Leg Kick Skill Level: Intermediate
Reps : 3-5
This exercise is beneficial for clients with knee problems. It can help stretch the quadriceps, and strengthen the
hamstrings. It is also a good exercise for clients with kyphosis to work on spine extension.
Lie on the stomach with the legs together. Press up to rest on the elbows, with the elbows in line with the shoulders.
Forearms can be either in line with the shoulders, or press the fists together in front of the body. Forearms and fists
press into the floor to lift the upper body up tall. Upper back should be in an arch, hips press to the mat and hold still
throughout the exercise. Lift the legs off the mat about 2 inches. Inhale and bend the right knee, kicking the heel
towards the butt with a double pulse. Continue to inhale and kick, kick the left leg. Exhale kick, kick right.
Continue to exhale and kick, kick left. Repeat 3-5 repetitions.
1. If a client has back or neck problems and it is inappropriate for them to extend the spine, do the
exercise with the head and chest down on the mat.
2. If a client wants to make the exercise easier, keep the thighs on the mat when kicking the heel to the
Butt.
3. Begin with an exhale every time a leg kicks. Add correct breathing after several sessions.
Watch For
Maintaining a tall upper body position. Keep the hips still and even throughout. Keep the knees close
together while kicking the heel to the butt. Sharp and crisp kicking motion.
Intermediate - 34

Neck Pull
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Intermediate - 35

MATWORK
Neck Pull Skill Level: Basic
Reps: 3-5
This exercise is beneficial for spine articulation and flexibility, also abdominal strength. Omit if neck/back problems
are aggravated by spine flexion.
Begin lying on the back with the legs extended and hip width apart. Feet are flexed. Hands are behind the head.
Inhale and curl the head and shoulders up off the mat. Roll the spine off the mat one vertebra at a time, pulling up
with the abdominals instead of the arms and shoulders. Exhale and bend forward from the waist. Reach the top of
the head to the mat between the legs while bending forward. Inhale to roll up to a tall/vertical position. Roll up one
vertebra at a time until the spine is stacked, ears over shoulders, shoulders over hips. Exhale and roll back down
smooth and controlled one vertebra at a time. Repeat 3-5 repetitions.
1. If a client has very weak abdominals, have them begin with a roll back. Roll up, bend forward,
and sit tall to repeat. Have them grab the thighs to assist as needed.
2. The next step: Start on the back and roll up as far as possible with the hands behind the head. Bend
the knees and grab the thighs to assist and roll up. Hands behind the head to bend forward. Roll up
and sit tall. Bend the knees and grab the thighs to roll back to the floor.
3. More Advanced: From the tall position, maintain tall and hinge back. Articulate the spine from the
tailbone to the head staying in the tall position as long as possible while rolling back to the mat.
Watch For
Using the abdominal muscles instead of the arms and shoulders or back muscles to roll up. Hold the elbows
still while rolling up and down. Roll sequentially.
Intermediate - 36

Shoulder Bridge
Fig. 1 (modification 1) Fig. 2 (modification 1)
Shoulder Bridge with Kick
Fig. 1 (start and finish position) Fig. 2
Fig. 3 Fig. 4
Intermediate - 37

MATWORK
Shoulder Bridge / Bridge with Kick Skill Level: Int. / Advanced
Reps: 3
This exercise is good to work articulation of the spine. It stretches the Quadriceps, and strengthens the Gluteals and
Hamstrings. Omit this exercise if clients have neck, back, or eye problems, are diabetic, or pregnant.
The Shoulder Bridge w/Kick is the true exercise.
Begin lying on the back with the legs together, knees bent, feet on the floor. Legs/feet should be in a parallel position.
Press the hips up toward the ceiling and place the hands under the hips with the elbows in line with the shoulders.
Inhale and extend the right leg to the ceiling. Flex the right foot and exhale while reaching the leg away from the
body trying to touch the heel to the floor. Inhale, point the foot and kick the right leg to the nose. Hold the hips and
body still while kicking the leg. Repeat 3 kicks with the right leg then change legs. Roll the spine back to the mat to
finish.
1. Shoulder Bridge Begin lying on the back, knees bent, feet on the floor. Legs hip width apart will
provide a more stabile base. Legs together will be more difficult. Arms by the sides with the palms
pressing to the mat. Inhale and roll the spine up off the mat one vertebra at a time until the body weight
rests on the shoulders. Look for a straight line from the shoulders to the hips to the knees. Press the feet
firmly into the mat to lift the hips. Exhale and roll the spine back to the mat sequentially from the chest
to the tailbone. Keep the hips level and even while rolling up and down.
2. In the Shoulder Bridge position, add small marches, or lift one leg and hold, then the other to work on
strength and stabilization and prepare for the kick.
3. Shoulder Bridge in Neutral Spine - Begin lying on the back, knees bent, feet on the floor, legs hip width
apart. Maintain a neutral spine position and lift the hips off the mat several inches. Hold this position
for several seconds. Lower the spine back to the mat without rolling down. Neutral spine should be
maintained throughout the exercise. For some clients with back problems this exercise can be done
safely in a neutral position. To provide additional stabilization, place a ball or magic circle between the
thighs.
Watch For
The hips to stay level and even while rolling up and down, and while kicking one leg. Long line from the ear-
shoulder-hip-knee. Support with the feet/foot pressing into the floor to keep the hips high.
Intermediate - 38

Side Leg Series - Starting Position
Kick Front & Back - Side Leg Series
Fig. 1 (side view) Fig. 1 ( front view)
Fig. 2 (side view) Fig. 2 ( front view)
Intermediate - 39

MATWORK
Side Leg Series
The Side Leg Series is beneficial for strengthening and slimming the hips and thighs. These exercises also
help teach stabilization of the body while learning to move the leg freely from the hip. It is not necessary to
do the entire series all the time. Pick the exercises that are most beneficial for participants. Not every
exercise will be appropriate for every client.
The starting position is the same for all exercises. Begin lying on one side with the body on the back edge of the mat.
The arm, shoulder, and hip should be lined up on the back edge of the mat. The legs are forward off the front edge
of the mat to provide stability and balance. The head rests in the hand, or lay the head on the arm. For beginners,
the other hand supports on the floor in front of the body. Intermediate/Advanced, both arms are behind the head.
Shoulders, hips and heels are stacked on top of each other.
Kick Front & Back Skill Level: Basic
Reps: 5-10
Maintain body position. Inhale as the leg kicks to the front, lowers slightly, then kicks higher. Exhale as the
leg swings to the back and then kicks back a little farther. The leg should swing like a pendulum of a clock.
Maintain external rotation with the leg that kicks and keep the leg horizontal to the mat throughout the
exercise. Inhale kick-kick front, exhale kick-kick back. Repeat 5-10 repetitions.
1. For clients with shoulder problems there are several options. If it is inappropriate to lay on the arm
with the arm overhead, try keeping the arm by the side (lay on the arm) and place pillows under the
head for neck support.
Or they might be able to do 1-3 exercises then switch to the other side. Go back to the first side again
if necessary or needed to continue doing more of the series.
Or do the exercises standing with the arms relaxed by the sides. Its a different kind of work, but still
very beneficial.
2. For clients with neck problems, it will be safest to lay the head on the arm, or place a pillow under the
head to maintain neutral spine alignment.
3. For clients with back problems, there are several options. To provide the most support, place them
against a wall to help learn how to use the abdominals to support and keep the body still. Begin with a
small range of motion while kicking the leg.
Or be sure to spot with your leg against the small of the back to help clients learn to use the abdominalsfor
support.
Or omit this exercise. Several of the other exercises in the Side Leg Series may be more
appropriate.
Watch ForThe body to stay still. Maintain a neutral spine. The leg swings freely from the hip. Abdominals support the
spine especially as the leg kicks to the back. Shoulders down and relaxed. The leg that kicks remains horizontal to the
floor while swinging. Maintain external rotation of the leg. The knee faces up.
Intermediate - 40

Lift & Lower - Side Leg Series
Fig. 1
Fig. 2
Fig. 3
Intermediate - 41

MATWORK
Lift & Lower / Beat, Beat Up (Side Leg Series) Skill Level: Basic / Int./Adv.
Reps: 3-10
Basic: Maintain a side lying position. Inhale as the leg lifts up toward the ceiling. Keep the knee facing up and try
to lift the leg behind the shoulder. Exhale and lower the leg back down, reaching the heel to the other heel. Try to
keep the thigh relaxed. Foot loosely pointed. Repeat 3-10 repetitions.
Intermediate: Maintain a side lying position. Point the foot. Inhale as the leg lifts up. Flex the foot and exhale as the
leg lowers. Point and lift, flex and lower. Repeat 3-5 repetitions then reverse the action of the foot. Inhale, flex and
lift, exhale, point and lower. Repeat 3-5 repetitions.
Advanced: Maintain a side lying position. Inhale as the leg lifts, exhale and lower the leg and beat to the front then
the back of the supporting leg. Inhale and lift, exhale lower and beat back and front. Repeat 4-8 repetitions. The
foot can stay loosely pointed. Beat with a sharp, crisp motion chop, chop.
Modifications/ Variations
Pick the appropriate exercise based on the level of the client.
Pointing and flexing the foot is a bonus. Teach first with a relaxed, loosely pointed foot.
Watch For
The body stays still, hips dont fall backwards as the leg lifts. Lift with the leg instead of the waist. Maintain
external rotation knee faces up. Leg lifts behind the shoulder. Front of the thigh stays relaxed. Abdominals
support to hold the body still. Shoulders down and relaxed. Reach the leg away from the body while lifting
and lowering
Intermediate - 42

Passe - Side Leg Series
Fig. 3 Fig. 4
Side Leg Lift Parallel - Side Leg Series
Intermediate - 43

MATWORK
Passe (Side Leg Series) Skill Level: Intermediate
Maintain side lying position. Inhale as the foot slides up the shin to the knee. The knee is up to the ceiling and the
hips are perpendicular to the floor. (Passe position) Continue to inhale and lift the knee towards the shoulder.
Extend the leg straight, maintaining external rotation and lifting as far up as possible. Exhale and lower the leg back
to the starting position. Repeat 3-5 repetitions in this direction, then change directions. Inhale and lift the leg
straight up behind the shoulder. Hold it there and bend the knee. Set the toe by the knee passe, and slide the toes
down the shin back to the starting position. Repeat 3-5 times.
Watch For
The hips to stay stacked on top of each other while the leg moves. The knee to stay lifting to the ceiling.
Body remains still and neutral. Lift the thigh without lifting the hip, or the waist. Reach the leg long and
away from the body when straight.
Side Leg Lift (parallel) Skill Level: Intermediate
Reps: 3-5
Maintain side lying position. Lift the top leg horizontal to the mat and extend it out in line with the rest of the body
on the back edge of the mat. Flex the foot. Reach the leg away from the body as far as possible, creating a hollow
space under the waist on the mat. Hold this reaching position, inhale and lift the leg up, up, up and hold. Exhale and
lower the leg smoothly back to horizontal. The leg stays in a parallel position throughout the exercise (knee faces
forward). Repeat 3-5 repetitions.
Watch For
The working leg to reach away from the body. Leg stays in a parallel position. Hips remain still and
stacked. Leg lifts only as high as it can maintain the reach, with the leg parallel and the hips still. Spine
neutral. Ribs in.
Intermediate - 44

Small Circles - Side Leg Series
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5
Intermediate - 45

MATWORK
Small Circles (Side Leg Series) Skill Level: Basic
Basic Version: Maintain side lying position. Lift the top leg horizontal to the mat with the knee facing the ceiling.
Maintain external rotation with the leg. Hold the hips and shoulders still. The supporting leg should be the mid-
point/center of the circle. With a small, brisk motion circle the top leg around in small circles 5-10 times. Then
change the direction of the circle for another 5-10 repetitions. Be sure the only thing moving is the working leg.
Intermediate/Advanced Variation: Instead of maintaining the working leg over the supporting leg while circling,
begin with the working leg to the front slightly. Keep the leg in front of the body and do 5 circles one direction, then
5 circles the other direction. Bring the working leg to the supporting leg with each circle. Then take the working leg
slightly behind the supporting leg and repeat 5 circles each direction with the leg to the back.
Watch For
The hips to remain still while the leg circles. Shoulders down and back. Neutral spine. Abdominals en-
gaged. Small, quick, and controlled motion with the leg.
Intermediate - 46

2 Leg Lift - Side Leg Series
Close The Hatch - Side Leg Series
Intermediate - 47

MATWORK
2 Leg Lift (Side Leg Series) Skill Level: Intermediate
Reps: 3-5
The double leg lift is a more advanced version of the Inner Thigh Lift. Do not do both exercises; pick one or the
other.
Maintain side lying position, but allow the legs to move back slightly. If both arms have been behind the head, the
top arm can go back to the mat to press into the floor and assist. Maintain a V-position with the feet, legs squeezing
together. Inhale and lift both legs off the mat and hold. Exhale and lower. Repeat 3-5 repetitions. Make the bottom
leg lift the top leg up to engage the Adductors. Hold the hips and shoulders still.
1. If a client is not ready for this exercise, continue with the Inner Thigh Lift.
2. Intermediate/Advanced variations:
Close The Hatch From the last 2 Leg Lift, lift and hold. Keep the top leg still and lower
and lift the bottom leg. Maintain a V-position as the legs come together.
Zip the legs together and hold. Repeat 3-5 repetitions.
Circles From the last Close The Hatch, lift and hold. Keep the top leg still and
move the bottom leg around in a small circle and back up to squeeze the
legs together. Repeat 3-5 circles in one direction, then reverse the circle.
3. For more of a challenge, keep both hands behind the head while doing any of the above variations.
Watch For
The body stays still while the legs lift and lower. V-position with the feet. The legs to squeeze together.
Shoulders stay down and relaxed. Ribs and abdominals in.
Intermediate - 48

Bicycle - Side Leg Series
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Intermediate - 49

MATWORK
Bicycle (Side Leg Series) Skill Level: Intermediate
This exercise is to help improve flexibility and mobility of the leg. Extending to the back should stretch the hip
flexors and quadriceps. Lifting to the front as high as possible actively works hamstring flexibility.
Begin in the side lying position. The leg should work in a horizontal line with the floor throughout the exercise.
Inhale and kick the top leg to the front. Bend the knee to the chest. Keeping the knee bent, pass the knee by the
supporting knee, reach the heel towards the butt, and extend the thigh to the back as far as possible. Exhale and
straighten the knee, extending the leg to the back. Repeat 3-10 repetitions in this direction. Reverse the bicycle
motion. Exhale and kick to the back. Keeping the thigh to the back, bend the heel towards the butt. Use the
abdominals to lift the knee to the chest. Inhale and straighten the leg, lifting it as far as possible to the front. Repeat
3-10 repetitions.
1. For an intermediate client, the Bicycle should be done before the Grand Ronde De Jambe and
Hot Potato, then Beats on the Belly to change to the other side.
2. For a client who needs to focus on strengthening the hips and legs, do the exercise as described above.
1. For a client who needs to work on improving flexibility the exercise can also be done as a stretch.
Grab the ankle and pull the heel towards the butt. Hold for a Quadriceps stretch. Hug the knee
to the chest and hold for a stretch. Straighten the leg to the front and grab as close to the ankle
as possible. Hold for a Hamstring stretch. Repeat 2-5 times. For an additional stretch, grab the
ball of the foot and flex.
2. For an intermediate client as a variation, from a Bicycle w/stretch, move into a Thigh/Runners stretch.
5. For an advanced client as a variation, roll into a front split hold for a stretch. Then turn into a
straddle stretch and hinge forward 2-3 repetitions. Bring the legs together and transition to begin
the Side Leg Series on the other side.
Watch For
The hips and shoulders remain still as the leg moves. The leg maintains at a horizontal level to the mat while
bicycling. The thigh extends as far back as possible without letting the low back or ribs release. The thigh
lifts as close to the chest as possible when the leg goes to the front, and remains there while the leg straight-
ens. As the leg straightens to the front the knee faces up (external rotation).
Intermediate - 50

Beats on the Belly
Fig. 1
Fig. 3
Fig. 3
Intermediate - 51

MATWORK
Beats on the Belly (Side Leg Series) Skill Level: Intermediate
Reps: 20 30
Beats on the Belly is a transitional exercise to keep a nice flow with the Matwork while moving from one side lying
position to the other side. It also strengthens the low back and Adductor muscles.
From a side lying position, roll onto the stomach. Arms are over the head with the elbows bent and the hands under
the nose. Reach the elbows to the edges of the mat to help stabilize the shoulders. Legs begin together. V-position
with the feet. Keeping the legs straight, lift the thighs up off the mat, and open and close the legs to beat the inner
thighs together. Legs should open about shoulder width and close by squeezing together inner thighs, calves, and
then heels. Breathe naturally.
1. If when lifting the thighs up off the mat a client feels strain in the low back try one of the following:
a. Be sure the legs dont lift too high. Reach out first, and then lift.
b. Keep the Abdominals engaged to help support the spine.
c. Place a pillow or pads under the hips for additional support.
d. Keep the legs on the mat and to the introductory version.
2. Introductory Version To help clients understand the sequential firing pattern of the muscles on this
exercise; begin with a slow motion version. Keeping the thighs on the mat, engage the abdominals,
gluteals, inner thighs, calves, and heels, then relax. Repeat 8-10 times. After several classes, lift the
thighs up and beat.
3. For some clients with back problems spine extension beyond a neutral position will aggravate their
condition. Another alternative is to have them on a box mat so that they can hang their legs off the end
of the mat. (Below the rest of the body.) When the legs lift from this position, they can stay below the
rest of the body if needed, or lift only to a horizontal position.
Watch For
The neck and shoulders stay down and relaxed. V-position with the shoulders to stabilize and the feet to
externally rotate the thighs. Head does not bob while the legs beat. Smooth, sharp beating motion. Be sure
both legs open and equal distance and the body is centered when the legs close together.
Intermediate - 52

Teaser 1
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
Intermediate - 53

MATWORK
The Teasers
The Teaser exercises work on strengthening the Powerhouse, balance and control. There are many
advanced variations of the Teaser. Clients must be strong with Teaser 1 before learning any of the more
advanced versions.
Teaser 1 Skill Level: Basic/Intermediate
Reps: 3-5
Begin lying on the back. Lift both knees to the chest and extend the legs to the ceiling. Reach the arms overhead and
lower the legs away from the body to about 45 degrees. Be sure the lower back stays firmly to the mat. Inhale; lift the
arms to the ceiling. Curl the chin to the chest and roll the spine up off the mat until the body is in a V. The fingers
reach towards the toes, creating a box shape. Balance in this position for a moment. Then reach the arms to the
ceiling to lift the spine tall, and roll back down to the starting position. Repeat 3-5 times.
1. Have clients begin with a spotter. Have the spotter stand at the end of the mat, legs apart, knees slightly
bent. Place the clients feet on the top of the spotters thighs. Legs should be at a 45-degree angle. The
spotters job is to be sure the low back is safe and supported, and to assist in rolling up to the Teaser
position.
There are two ways to assist.
a. Spot by pressing down on the top of the ankles as much as needed to provide additional
leverage to roll up.
b. Spot by holding hands and pulling up and controlling down to assist through any weak
areas.
2. If needed have a client grab their thighs and use their arms to assist in rolling up and/or down until
their abdominals get stronger.
3. When a spotter no longer has to assist by either method above, clients are ready to progress to doing
Teaser 1 with their legs resting against a wall. Be sure when the body is down that the spine is firmly
pressed to the mat. If the legs are too high on the wall, they will not be able to roll up.
4. When clients are strong enough to maintain the spine to the mat with the legs out 45 degrees, and can
roll up and down with control, they are ready to do the exercise without the wall.
5. If a client has shoulder problems and reaching the arms overhead is inappropriate, or for clients who
have difficulty maintaining the low back to the mat with the arms overhead, keep the arms by the sides
to start and finish. Grab the thighs/reach for the toes while rolling up and down.
Watch For
The low back to stay firmly against the mat when the body is down. The abdominals do the work rolling up
and back down. A smooth and even motion when rolling. The legs remain still and held out at 45 degrees.
Only the upper body moves. No swinging or throwing to get up. Balance and control.
Intermediate - 54

Can-Can
Fig. 2 Fig. 3
Fig. 4 Fig. 5
Fig. 6
Intermediate - 55

MATWORK
Can-Can Skill Level: Intermediate
Reps: 3-5
The Can-Can is the modified version of the Hip Circles. Both exercises are beneficial for client with large hips and
thighs. Select the most appropriate exercise based on a clients ability.
From the last Teaser, stay in the up position. Reach the arms overhead and circle them back and down to place the
hands of the edges of the mat with the fingers pointing out. Arms are straight, chest lifted, shoulders down. Bend
the knees to the chest and point the toes to the mat. Toes should be connected to the floor. Keeping the knees bent,
legs together, drop the knees over to the right, left, right. Hold to the right and straighten the legs to kick towards the
nose. Bend the knees and repeat left, right, left and kick. Continue for 3-5 repetitions. Exhale as the legs go side to
side, inhale to lift and kick.
1. If there is too much strain in the shoulders, or to make it easier, rest back on the elbows.
2. Head looks forward as the legs go side to side. Head looks over the left shoulder as the legs kick right.
Head looks over the right shoulder as the legs kick left.
Watch For
The upper body to remain lifted tall. No slumping. The hips rock from side to side. Back stays tall as the
legs kick to the nose. Legs squeeze together throughout the exercise.
Intermediate - 56

Swimming
Fig. 1 Fig. 2
Fig. 3 Fig. 4 (rest position)
Fig. 4 (alternate rest position)
Intermediate - 57

MATWORK
Swimming Skill Level: Intermediate
Reps: 1-3
Swimming helps strengthen the back extensors, and the hamstrings and gluteals. For clients with back or neck
problems where spine extension is inappropriate, omit this exercise.
Begin lying on the stomach. Arms are overhead, elbows straight, arms in line with the shoulders, palms to the mat.
Shoulders down and back. Legs are straight and together. Slight V-position with the feet. Press the arms down into
the mat and lift the head and chest up into a slight arc. Hold this position throughout the exercise. Breathe natu-
rally. Inhale to begin a swift kicking motion with the arms and legs. Exhale when needed, continue kicking. Arms
and legs move in opposition while swimming.
1. If a client has shoulder problems, omit the arm movement.
2. If a client feels strain in the low back, try some of the recommendations listed with Beats on the Belly,
page 36.
3. Slow Swimming This is a good way to introduce the exercise and help clients practice proper
technique. Begin in the same position as Swimming. Keep the head and chest lifted. Inhale and lift the
right leg and left arm and equal distance off the mat. Exhale and lower the arm and leg. Alternate
sides. Inhale and lift the left leg and the right arm up. Exhale to lower. Repeat 3-8 times each side.
1. This is an excellent exercise for clients with scoliosis. Have them begin with the slow version, and
do a few extra repetitions with the weaker side.
Watch For
Correct firing pattern of the muscles. Hamstring, Gluteals, opposite side of the low back. Upper back
should engage to lift the arm. Arm and leg reach away from the body first, then lift. Arm and leg lift
straight up, staying in line with the shoulder and hip throughout. Arm and leg lift an equal height. Hips
and shoulders stay fairly still while moving the arms and legs.
Intermediate - 58

The Seal
Fig. 1 ( side view) Fig. 1 (front view)
Fig. 2 Fig. 3 ( side view)
Fig. 3 (front view) Fig. 4
Fig. 5
Intermediate - 59

MATWORK
The Seal Skill Level: Basic
Reps: 5-10
The Seal is similar to Rolling Like a Ball. It benefits, the Abdominals, spine articulation, balance, control,
timing and rhythm. Avoid if a client has back or neck problems. Disks problems, SI joint problems, or
arthritis in the spine. For clients with scoliosis dont roll for awhile.
Begin seated on the edge of the mat with the soles of the feet together and the knees open. Place the hands
between the legs and grab the ankles. Maintain a C-curve position with the spine, and lift the feet 1-inch off
the mat to balance. The knees should open only slightly wider than the shoulders. Shoulders down and
relaxed. Clap the feet together 3 times and then hold the feet together and roll the body back. Clap the feet
together 3 times while the body is back (weight on the shoulders, hips lifted) and roll back up to balance.
Inhale to roll back, exhale to roll up.
1. For Clients with back/neck problems or arthritis omit. In a group class, have them lay on their backs
and hug their knees to the chest for a stretch.
2. Knee, elbow or wrist problems, grab under the knees.
3. For some clients, (deconditioned, large mid-section, scoliosis) hold and balance in the ball shape.
Eventually they can begin rocking, and work into rolling.
4. Teach first without the claps. Add the clapping motion when clients can roll and get back up.
Watch For
Maintaining a C-shape while rolling. Dont throw the head back to initiate rolling. Keep the knees open
shoulder width and the heels close to the rear throughout. Avoid kicking with the heels. Shoulders stay
down and relaxed. Make the abdominals pull the body up. Clapping motion is from the hip. Maintain
balance while seated.
Intermediate - 60

Push Ups
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
Intermediate - 61

MATWORK
Push Ups Skill Level: Intermediate
Reps: 1-3 / 1-3 Sets
Push Ups work to strengthen the upper body chest, shoulders and triceps. For Pilates Push-Ups, the body
should remain in a straight line from the head to the heels throughout the exercise. Elbows always stay close to the
body while bending and straightening the arms.
Begin in a standing V position with the arms stretched up overhead. Walk the hands down the front of the body
while curling the chin to the chest and rolling forward to reach the hands to the mat. Try to keep the hips over the
heels while rolling down. Place the hand on the mat and walk them out away from the body to a long push up
position. [Arms straight, shoulders down and back, body in a straight line from the head to the heels. Abdominals
and Gluteals engaged for support. Weight on the toes with the heels lifted. Legs and heels squeezing together. V
position with the feet.] Inhale, maintain the body position, and bend the elbows lowering the body to the mat.
Exhale pull the abdominals in and push with the arms to straighten the elbows and return to the starting position.
Repeat 1-3 Push-Ups (5 for men) then walk the hands back to the feet, and roll back up to a standing position.
Repeat the entire exercise 1-3 times.
1. Shoulder, wrist or hand problems omit, or try doing Push-Ups on the wall.
2. For a beginner or client with a very weak upper body begin resting on the knees.
a. The butt can stay still (and in the air) bend and straighten the arms keeping the back
straight and abdominals assisting.
b. Take the hips to the mat while bending the elbows. Lower and lift the whole body still
resting on the knees.
3. Progress to the Push Up with the knees off the mat. Only bend the elbows as far as possible while
maintaining the correct body position.
4. Intermediate/Advanced variations
a. Push Up in Arabesque
b. Push Up in Arabesque on Relevae
5. Advanced variations
a. Push Up Clapping Hands
b. Push Up Clapping Feet
c. Push Up Clapping Hands & Feet
d. Iron Cross (Men)
Watch For
The body stays in one long line from the head to the heels throughout the exercise. Bend the elbows to lower
and lift the body. Neck and low back dont sag. Abdominals and Gluteals engaged to maintain body
alignment.

WT-1

WEIGHT SERIES
The hand weight exercises should be done with 1-3 pound weights. Up to 5 pounds for men. These exercises are
beneficial for clients who need upper body conditioning. It is not necessary to teach the entire series. Begin with the
exercises that are most beneficial for the client. The hand weight exercises are good to teach as homework, as they
are something that clients can learn, then do on their own.
1. Begin teaching the exercises without weights. Teach proper alignment, technique, and muscle
Recruitment then add weights.
2. Use caution with clients who have shoulder problems.
3. Clients with scoliosis can do the exercises with a lighter weight (1 lb.) in the strong arm, and a heavier
weight (2 lb.) in the weaker arm to help correct muscle imbalance.
4. Advanced clients can do all exercises on relevae. Depending on the exercise, either rise up on the toes
and lower with each repetition, or rise up on the toes and stay up while doing the exercise.
For Triceps Press Flat, Swimming, & The Bug
5. Beginners hinge with a flat back position to a forward diagonal.
6. Intermediate/Advanced hinge with a flat back to a table-top position. The body should be
horizontal to the floor.
7. A soft bend at the knees will make the exercise easier, ideally, the legs are straight with the
body weight over the balls of the feet.
Watch For
Maintain shoulders down and relaxed stabilized throughout each exercise. Keep a light grip on the
weight. Maintain the body in a tall, forward position. Body weight should be more over the balls of the feet,
evenly distributed between the big and little toes. Use the Abdominals to support the work and maintain
good alignment. Work in a slow, controlled manner using the muscle not momentum. Wrists should
remain straight unless otherwise noted. Elbows should never be in a locked position.

WT-2
HAND WEIGHT SERIES
The Platter (fundamental) 5-10 reps.
Bicep Curl
Front 5-10 reps
*Side 5-10 reps
Low 5-10 reps
*Swimming 3-10 reps
The Bug / T 5-10 reps
Chest Expansion 4-6 reps
*Little Circles 3-5 reps
Elephant Arms 3-5 reps
*Overhead Triceps5-10 reps
Triceps Press Flat 5-10 reps
Side Bend 3-5 reps
[Teach First *Teach Second Teach Last]
R - 1
Pilates Institute Matwork Exercise Manual - http://www.CenterworksPilates.com

RESOURCES
PilatesMethod Alliance
P.O. Box 370906
Miami, FL 33137-0906
Toll-Free: 1-866-573-4945
Fax us at: 305-573-4461
E-mail: info@pilatesmethodalliance.org
www.pilatesmethodalliance.org
ACE (American Council on Exercise)
4851 Paramount Drive
San Diego, California 92123
Phone: (858) 279-8227 or 1-800-825-3636
Fax: (858) 279-8064
www. acefitness.org
IDEA: The Association For Fitness Professionals
IDEA Health & Fitness Association
10455 Pacific Center Court
San Diego, CA 92121-4339
Email: contact@ideafit.com
Phone: 800.999.4332, ext. 7
Fax: 858.535.8234
Outside the U.S. and Canada:
Phone: 858.535.8979, ext. 7
www.ideafit.com

R - 2
Pilates Institute Matwork Exercise Manual - http://www.CenterworksPilates.com

SUGGESTED REFERENCES
Pilates Return to Life Through Contrology by J oseph H. Pilates and William J ohn Miller. ISBN#0-
9614937-9-8. 1998 edition by Presentation Dynamics Inc. 774 Mays Blvd., Suite 10, Incline Village, NV
89451. (702) 832-8210. First published in 1945. This book details the exercises and instructions to correctly
perform the matwork exercises developed by J oseph and Clara Pilates.
Your Health by J oseph H. Pilates. ISBN#0-9614937-8-X. 1998 edition by Presentation Dynamics Inc. 774
Mays Blvd., Suite 10, Incline Village, NV 89451. (702) 832-8210. A new printing of J oseph H. Pilates original
1934 book of philosophies, principles, and theories about health and fitness.
The Pilates Method of Physical and Mental Conditioning by Phillip Friedman and Gail Eisen. ISBN#0-385-
14490-3. Doubleday and Company, Inc. N.Y. This book is currently out of print, but may be available at the
library or through an inter-library loan.
The Pilates Method of Body Conditioning by Sean P. Gallagher and Romana Kryzanowska. ISBN#1-
891696-08-4. 1999, BainBridge Books, Philadelphia, PA.
Anatomy of Movement by Blandine Calais-Germain. ISBN#0-939616-17-3. 1993 Eastland Press, Inc.
Anatomy of Movement Exercises by Blandine Calais-Germain & Andree Lamotte. ISBN#0-939616-22X.
1996 Eastland Press, Inc.
Anatomy for the Artist by J eno Barcsay. ISBN#1-56619-245-5. 1995 Barnes & Noble Books.
Muscles Testing & Function 4
th
edition by Florence Peterson Kendall, Elizabeth Kendall McCreary, and
Patricia Geise Provance. ISBN#0-683-04576-8. 1993 Williams & Wilkins 428 East Preston Street, Balti-
more, Maryland 21202.
Sword and Brush The Spirit of the Martial Arts by Dave Lowry, ISBN#1-57062-112-8. 1995.
Shambhala Publications, Inc. Horticultural Hall, 300 Massachusetts Avenue, Boston, Massachusetts 02115.
Recommended
Resources

Centerworks Pilates Institute
210 N. Washington, Box 3526
Studio Tel: (316) 265-9700
Toll Free: Phone & Fax: 1-877-874-7578
Do you ever experience foot pain?
Do your feet ache after a long day at work?
Do you avoid exercising the rest of your body because you
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Have you been searching for ways to help your feet feel better, but
are having trouble finding the best solution?
It can be complicated, but it doesn't have to be . . .
Here are some of your options for Foot Care:
Depending on your feet, you could schedule a consultation with a podiatrist. Based on the
professional diagnosis of your medical foot specialist, you can make decisions on the most
appropriate plan of action to improve the health of your feet. Some problems might easily be fixed
with surgery.
This can be a quick fix, but any medical procedure is going to be expensive. In addition to the
financial investment you will also have to plan for your recovery it will require time off work,
and time off your feet. Plus there are no guarantees! You face the possibility that the pain you
had, might just be replaced with new or different problems once the procedures are completed.
Your next option might be orthotics, or special arch support inserts for your shoes. These can be
bought off the shelf designed as a one pair fits all (but really each of us have unique and
different feet.)
Or you can pay hundreds of dollars for custom fit inserts that are molded specifically for the
contours of your feet. While arch supports can be very helpful there can be a few drawbacks
here also. Our feet are designed to be strong and flexible, with the ability to adapt as the surfaces
we walk. As your health and posture improve, your feet will change too. If you purchase inserts
that can not be readjusted as your body changes they may at some point make you feel worse
instead of better.
So, before you take drastic measures, schedule surgery, or invest in
expensive inserts, you owe it to yourself to consider learning the exercises
in the Fantastic Feet book that have helped others improve the health of
their ankles, arches and toes!
Relieve Your Foot Pain
Why not start with a safe, simple, economical approach to improving health. Exercises
specifically designed for your feet are detailed in full, complete with illustrations in the
Fantastic Feet.
We spend time exercising every other part of our body but don't do much for our feet. We cram
them into poorly fitting shoes, stand for long hours, pound the pavement to exercises our heart &
lungs, and wear old and beloved favorite shoes that gave up supporting our feet a long time
ago. By learning a simple and fun series of exercises that you can do at home or at work you can
start improving the strength and flexibility of your feet and ankles training the muscles of your feet
and lower legs to provide real support for your bodyfrom the inside out. (cont..)
Treat your feet!
Whether you have flat feet, high arches, bunions, hammer toes, or healthy feet
and you want to keep them that way. . . the FANTASTIC FEET exercises can benefit you.
With only a few minutes of practicing these easy to learn FANTASTIC FEET exercises just
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Work at your own pace! There are exercises that are performed lying down, seated and standing
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Best of all, these exercises can work for all ages!
It this 92 page illustrated book, you'll learn
Habits for Improving Your Posture to Properly Distribute the Weight on Your Feet
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Proper Use of the Foot and Ankle Helps You Walk with Ease and without
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Promote efficient movement and good health from
the ground up with Fantastic Feet!
Fantastic Feet! Book
Exercises to Strengthen Your Ankles, Arches & Toes.
If you have flat feet, weak ankles, notice uneven wear patterns on your
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have healthy feet and want to keep them feeling fine, this book can
benefit you.
We cramp our toes into tight shoes, pound the pavement daily, and
expect our feet to support us without complaint. In fact we spend time
exercising just about everything except our feet.
This easy-to-use exercise manual will provide you with exercises,
seated, standing, and laying down for healthy and happy feet.
Simple to follow, great descriptions, lots of photos, this book is an
excellent tool for developing an exercise program specifically to
improve the subtle muscle imbalances that start at the feet and
affect our posture and health.
(92 Pages - Authored by Aliesa George)
Fantastic Feet! Book $20
Fantastic Feet! Book + 2 Therabands Combo $25
Also available as a PDF e-Book online at http://www.centerworkspilates.com
Posture Principles
for Health
If youve been looking for an easy-to-use system for improving
posture...here it is!

This must have posture workbook and video will provide you with the tools you
need to quickly identify poor posture habits and help clients change.
Includes:
Posture Principles for Health Study Guide (60 Pages) & Video (Select
DVD / VHS)
12-point checklist for perfect standing posture;
Seated posture pointers;
A series of questions to help you assess posture habits; and,
Teaching tips and more.
This information is great client homework. An excellent place to start when
developing workout programs to promote efficient movement and good health.
*Enhance Posture *Improve Awareness *Get Results!
Select either DVD or VHS versions:
VHS Format $79
DVD Format $79
Centerworks Pilates
Teacher-Training Manuals

This series of eight Pilates Training Manuals is one of the most
comprehensive Pilates resources available on the market.
Hundreds of pictures, detailed exercise descriptions, repetitions, breathing,
safety guidelines, and modifications.
All the information you need to know to safely and effectively teach the
Pilates repertoire. A great addition to your education!

Get the Complete Set of 8 Pilates Teacher-Training "How-to" Manuals:
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(save $25.00 when you get the set.)

CDROM with PDF Documents Version Only 197
INDIVIDUAL PRINTED MANUALS: TEACHER-TRAINING MANUALS
Basic Matwork
A detailed plan to teach and progress
students through the beginner Pilates
Matwork. Learn the first 22 exercises, and
how to sequence a workout as taught in a
traditional Pilates Mat class. Also included:
an outlined teaching plan to introduce & teach
the basics.
80 pages - 22 exercises - 141 photos
#TT-BM01 $25
The Reformer
Step-by-step guidelines to learn & teach the
beginner and intermediate Pilates Reformer.
Lots of pictures, precautions for working with
special problems, equipment set-up,
repetitions, and safety. Everything you need
except the actual equipment!
#TT-RF05 $40
Intermediate Matwork
Progress students into the intermediate
Pilates Matwork. By following this systematic
approach, your students can increase their
strength& flexibility building on the basics.
68 pages
12 intermediate exercises (31 exercises total)
151 photos.
#TT-IM02 $25
The Cadillac
All of the Pilates equipment exercises assist in
lengthening & strengthening for a total body
workout. An ideal workout includes
Reformer, Matwork, and additional exercises
as needed with the other supplemental
pieces of equipment. Continue developing
strength, stability, & flexibility with the Pilates
Cadillac.
#TT-CA06 $40
Advanced Matwork
The complete repertoire of Advanced
Matwork. Guidelines for layering the exercises
into an intermediate workout. This manual
contains only the advanced work. Best suited
for teachers & experienced Pilates students
who are ready to progress into the advanced
work.
#TT-AM03 $25
The Chair
Contains both Electric Chair & Wunda chair
exercises. The chair exercises are great for
strengthening hips & knees. Before the
Stairmaster, there was J oseph H. Pilates and
the Wunda Chair! An amazing piece of
equipment that can stand alone for a great
total body exercise program.
#TT-CH07 $40
Supplemental Exercises
A great addition to your bag of tricks for
teaching Matwork classes. The exercises in
this manual utilize, the wall, hand weights, and
the Pilates Magic Circle. This manual goes
great with the Intermediate Mat book.
#TT-SP04 $15
The Barrels
A great encyclopedia of Ladder Barrel, Spine
Corrector, and Small Barrel exercises. The
barrels are a wonderful way to increase spine
mobility and improve posture.
Add this to your Pilates library!
#TT-BA08 $40
Pilates Return to Life Through Contrology
by Joseph H. Pilates
Return to Life is the original Pilates exercise book written
by the creator and visionary of the Pilates method of
exercise, Joseph H. Pilates.
This book review the conceptual basis and philosophy of the
Pilates method or Contrology and the original Matwork
exercises Mr. Pilates taught in the studio on 8th Avenue and
55th Street in New York City. The model featured in this book
is Mr. Pilates himself at the age of 60. This book was
originally released in 1945. Reprinted in 2003, with great
quality photos.
A must-have book for your Pilates library. Order your copy Today!
Return to Life Through Contrology #JHPBK1 $14.95
Pilates Magic Circle
A great tool for increasing the resistance and
challenge of your Pilates workout. Also great for
stretching!
Improve your muscle tone and endurance with the
Pilates Magic Circle from Stamina. This kit
includes the effective Magic Circle and a motivational
video.The Pilates Magic Circle was created by
J oseph Pilates to be a versatile exercise aide you
can use anywhere.
It provides resistance for faster, more targeted toning, improving muscle
strength throughout the body...especially in problem areas.
Pilates Magic Circle and Video. SE-MC01 $30
Therabands
Resistant Exercise Bands for Muscle Strengthening
Assistance for correct technique, and great for
travel. Package of 2 bands $10
Beginner~Yellow/Red SE-YR02 $10
Intermediate~Green/Blue SE-GB03 $10
This Pilates-inspired artwork will look great in your home or studio!
Hurry and place your order, before this Limited Edition piece is sold out.....
Dont miss your chance to show your Pilates Enthusiasm, and help support the PMA!
USE THE ATTACHED ORDER FORM AND PLACE YOUR ORDER TODAY!
PILATES ART - Limited Edition, Bronze Sculpture
Details:
Bronze Sculpture 14 h x 10 w
Black marble base
with beveled edge 12 x 4 x 1
Total dimensions 14 x 18 x 10
Approximate weight 17 lbs.
Special -Limited Offer
Only $895
Save $100 (Reg. price $995)
Hurry & order - This special price
is available for a limited time.
Contact:
Aliesa George, Centerworks
Pilates
P.O. Box 3526, Wichita, KS 67201-3626
Toll-Free Phone/Fax 877-874-7578
Studio Phone (316) 265-9700
email: aliesa@CenterworksPilates.com
or
Use the attached order form TODAY!
Suspended Motion
by artist Donna Cooper
This work was commissioned by
Centerworks
Pilates to honor
the first Annual PMA Pilates Day.
A portion of the proceeds from
each piece will be donated to the
Pilates Method Alliance.
Heres How To Order:
Order Today! PILATES ART - Limited Edition - Bronze Sculpture
Suspended Motion by artist - Donna Cooper
Payment Information: Method of Payment Check or Money Order payable to: Centerworks No cash or CODs please.
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piece will not be produced until your order has been placed.
Because of this - returns & refunds are not available.
*A portion of the proceeds from each piece will be donated to the Pilates Method Alliance.
Need to learn more about the PMA? visit: www.pilatesmethodalliance.org
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Intermediate Matwork

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Intermediate Matwork

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