Pilates Advanced Matwork

Advanced
Matwork
Mind-Body Movement in the Joseph H. Pilates Method
POWERHOUSE FITNESS SYSTEM
Centerworks® Pilates
P.O. Box 3526
Wichita, KS 67201-3526
CenterworksPilates.com
No part of this manual may be reproduced in any manner without the expressed written consent of Aliesa George.
©MM Aliesa George. Centerworks® Pilates Institute All Rights Reserved.
Centerworks® Pilates Institute
Advanced MATWORK
The complete guide for the
advanced Pilates student

210 N. Washington, P.O. Box 3526
(316) 265-9700 / 877-874-7578
Copyright ©MM by Aliesa George & Centerworks® Pilates Institute Advanced Matwork Manual - 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.
Copyright ©MM by Aliesa George & Centerworks® Pilates Institute - http://www.CenterworksPilates.com

TABLE OF CONTENTS
INTRODUCTION
Welcome .................................................................................. 1
Words of Wisdom .................................................................... 2
About The J.H. Pilates Method ............................................... 3
6 Basic Principles ..................................................................... 4
ADVANCED / LEVEL 3
Guidelines ................................................................................ AM-1
Overview (cheat sheet) ............................................................ AM-2
Exercises (not a workout sequence)

Roll Over .................................................................................. 4-5
Double Leg Kick ...................................................................... 6-7
Scissors .................................................................................... 8-9
The Bicycle .............................................................................. 10-11
Shoulder Bridge w/ Kick .......................................................... 12-13
Spine Twist ............................................................................... 14-15
Jack Knife ................................................................................. 16-17
Scissors - Side Lying ................................................................ 18-19
Grande Ronde Jambe ................................................................ 20-21
Hot Potato ................................................................................ 22-23
Teaser 2 .................................................................................... 24-25
Teaser 3 .................................................................................... 26-27
Hip Circles ................................................................................ 28-29
Leg Pull Front ........................................................................... 30-31
Leg Pull Back ............................................................................ 32-33
Kneeling Side Kicks ................................................................. 34-35
Thigh Stretch ........................................................................... 36-37
Twist I & II ............................................................................... 38-39
Mermaid ................................................................................... 40-41
Boomerang ............................................................................... 42-43
The Crab .................................................................................. 44-45
Rocking .................................................................................... 46-47
Control Balance ........................................................................ 48-49
Notes ........................................................................................ 50-51
REFERENCES & RESOURCES

Resources ................................................................................ R-1
References ............................................................................... R-2
Welcome to Advanced Mat!
This is the fun stuff! Sort of the “Pilates tricks” for Matwork. I hope that you have enjoyed the work you’ve done to
progress to this point. All of your practice with the basic and intermediate Matwork exercises, along with consistent training
on the Reformer is the preparation needed to get you ready to dive into Advanced Mat. 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
a more challenging level of Matwork.
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. Joseph Pilates was
an amazing creator - learning the system is like peeling back layers of an onion. Just 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. 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 advanced work puts it all together - coordinated
moments of stability and movement that require proper joint mechanics and core strength to work in full-range of motion
exercise. The body is a good judge of what is safe – Listen to It! Not every exercise is for every body - Especially at this level!
There is lots you can do to challenge your students without ever teaching an advanced exercise. We have lots to think about
to work correctly. The goal is to do the best you can and always try harder at the level that is most appropriate for your body.
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!
As teachers, it’s important that our bodies have the physical experience of doing each exercise as correctly as possible. Good
muscle memory will make it easier to teach our students, explain how to execute things correctly, and provide the visual
demonstration for students to get it right. As I began my journey as a Pilates teacher, I was encouraged not to teach anything
I could not demonstrate. Personally, I think this is an excellent guideline to follow. Stay healthy for a long career as a teacher.
That may mean not doing, (or teaching) all of the Advanced level stuff.
My goal with this advanced mat manual is to assist you in learning only the advanced exercises, how to execute them
correctly, and where to insert them for a full “advanced mat workout.” 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. Have fun & be safe!
Peace & Blessings!
Aliesa George
INTRO - 1
Words of Wisdom
“Ideally, our muscles should obey our will. Reasonably, our

will should not be dominated by the reflex actions of our
muscles.”
-- Joseph H. Pilates
“If yyour
our spine is inflexibly stif
inflexibly stifff at 30, yyou
ou are old. If it is
completely flexible at 60, you are young.”
- - Joseph H. Pilates
“Wisdom is eternal, but knowledge changes and

expands moment by moment.”
-- Jim Stovall
“Never give up. Keep your thoughts and your mind always on
the goal.”
- - Tom Bradley, American Politician
“To achieve the highest accomplishments within the scope of

our capabilities in all walks of life we must constantly strive to
acquire strong, healthy bodies and develop our minds to the
limits of our ability.”
-- Joseph H. Pilates
INTRO - 2
About The Joseph H. Pilates Method
Joseph H. Pilates 1880-1967

Joseph 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. Joseph went on to become an accomplished gymnast, boxer, diver, and skier – basically “Joe
Athlete.” He became so well defined that he even posed for anatomy pictures. During World War I, Joseph 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, Joseph 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. Joseph 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 body’s 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 someone’s 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 Joseph 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 - 3
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.
INTRO - 4
Guidelines for Advanced Students
This manual only explains the Advanced Matwork exercises. The proper order is detailed on Page Two. I
would strongly encourage you to work with a qualified instructor when learning the Advanced exercises.
Some of the exercises may not be beneficial for you AND/OR could be detrimental for your body. An
instructor can assist you in learning proper technique, and help determine which exercises you should be doing.
NOT EVERY EXERCISE IS FOR EVERY BODY! Listen to your body and stay safe.
Generally speaking, if you have neck/back problems, shoulder problems, and/or knee
problems, the Advanced Exercises will not be appropriate for you.
It is not necessary to do every exercise every time you workout. However, don’t just do the
advanced exercises. They are designed to be interspersed throughout the rest of the Mat.
The beginner & intermediate exercises help to warm the muscles and joints and prepare them
for the more strenuous advanced exercises.
A traditional workout will always begin with The Hundred and end with The Seal, regardless
of the level at which you work.
If you choose to do the Kneeling Side Kick Series, only do 2-3 of the Side Lying Exercises.
Example: Kick Front & Back, Lift & Lower, Little Circles, Beats on the Belly to transition to
the other side.
If you choose to omit the Kneeling Side Kick Series - you may opt to do a few, or all of the
Side Lying Leg Exercises.
A M-1
Copyright ©MM by Aliesa George & Centerworks® Pilates Institute Matwork Exercise Manual - http://www.CenterworksPilates.com
Advanced 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
Roll Over 3 each direction in-roll over, ex-press, in-roll, ex-lower
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
Double Leg Kick 2-4 in-0, ex-kick, in-lift chest, ex-lower/kick
Neck Pull 3-5 in-rull up, ex-forward, in-tall, ex-down
Scissors 3-5 inhale split, exhale together
Bicycle 3-5 each direction breathe naturally
Shoulder Bridge w/Kick 3 kicks each leg exhale to lower leg, inhale to kick
Spine Twist 3 inhale tall/center, exhale twist
Jackknife 3 inhale-roll over & up, exhale roll 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
Sissors 5-10 breathe naturally
Grande Ronde De Jambe 3-5-10 inhale front, exhale back
Hot Potato 5/3/1 breathe naturally
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)
Teaser 2 3 exhale lower legs, inhale lift legs
Teaser 3 3-5 inhale roll up, exhale roll down
Hip Circles/Can-Can 3 each direction inhale to start, exhale to circle
Swimming 2-3 breaths inhale kick 5, exhale kick 5
Leg Pull Front 1 / 3 kicks each leg breathe naturally
Leg Pull Back 1/3 kicks each leg inhale kick, exhale lower leg
Kneeling Side Kick Series *If doing this series, - select only 2-3 exercises from the Side Leg Series.
Lift & Lower 3-5 inhale lift, exhale lower
Kick Front & Back 3-8 inhale kick front, exhale kick back
Little Circles 5-10 breathe naturally
Bicycle 3-5 each direction inhale front, exhale back
Thigh Stretch 3-5 inhale back, exhale up
Twist I, II 1-3 inhale lift, exhale lower (twist I)
Mermaid 2-3 in-up, ex-bend, in-up, ex-bend
Boomerang 3-6 3 breaths
The Crab 3-6 Inhale roll back, exhale up
Rocking 5-10 in-up, ex- rock forward, in- rock back
Control Balance 1-3 breathe naturally
The Seal 5-10 inhale roll back, exhale roll up
Push Ups 3X3 inhale bend, exhale straighten
A M-2
ADVANCED / LEVEL 3
MATWORK
A M-3
The Roll Over
Fig. 1 (legs together) Fig. 2 (legs together)
Fig. 3 (legs together) Fig. 4 (legs apart)
Fig. 5 (legs apart) Fig. 6 (legs apart)
Fig. 7 (legs together)

A M-4
MATWORK
Roll Over Skill Level: Advanced

Reps: 3 each direction
The Roll Over helps with spine flexibility and strength/control with the center. Avoid this exercise for clients
with neck and back problems, eye problems, and diabetes.
Begin laying flat on the back with the legs together, arms by the sides. Inhale, press the arms to the mat,
engage the Gluteals and the Abdominals, and lift the legs up to the ceiling. Continue lifting the hips to roll
up to the shoulders. Open the legs shoulder width apart and put the toes on the mat. Exhale pressing into
the heels. Inhale and roll the spine back to the mat with control keeping the legs apart. Exhale, lower the
legs back down (keeping them a few inches off the floor) and close together. Repeat 3 times. Then reverse
the direction of the legs. Inhale roll over/legs apart, exhale press into the heels/legs together, inhale roll the
waist to the mat/legs together, exhale lower the legs.
Modifications
1. To begin, and avoid neck strain or over stretching, don’t roll all the way back and press into the heels.
Done this way, inhale and roll over, exhale and roll down.
2. If a client is not strong enough yet to lift and lower the legs to the mat, have them lower only as far as can
be controlled keeping the spine to the mat. Start and finish in a Corkscrew I position.
Watch For
An even motion through the spine while rolling over and back down. Neck and shoulders relaxed. Low
back should stay close to the mat as the legs lower away from the body.
A M-5
The Double Leg Kick
Fig. 1 (start position) Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6 (rest position)
A M-6
MATWORK
Double Leg Kick Skill Level: Int./Adv.

Reps: 3
This exercise has similar benefits as the Single Leg Kick. The arm motion on this exercise should be omitted
if a client has shoulder problems, especially a rotator cuff injury.
Lie on the stomach with the legs together and one cheek on the mat. Place the hands behind the back and
grab one hand with the other. Slide the hands up the center of the back as far as possible and drop the
elbows towards the mat. Inhale then exhale and kick both heels to the butt for three pulses. Inhale straighten
the legs while straightening the arms, reach the hands for the heels and lift the head and chest up off the
mat. Exhale lower the chest and head to the mat, laying the other cheek to the mat and kick, kick, kick the
heels to the butt. Inhale and lift the chest. Repeat 3-4 times.
Modifications/Variations
1. If a client has a shoulder injury, avoid placing the arms behind the back. Leave the arms
by the sides (Flight) and do the exercise.
2. If a client has neck or back problems and spine extension is inappropriate, leave the head
and chest on the mat, and just to the kick with the legs.
3. More Advanced: Keep the thighs lifted off the mat while kicking the heels, and/or while
the chest lifts.
4. More Advanced: Lift the arms up while lifting the head and chest. (Don’t let the arms
rest on the body.)
Watch For
Elbows open to the mat while kicking the heels. Knees stay close together throughout the exercise. Hips
stay still while kicking. Even motion with the upper back while lifting the chest. Chest open, shoulders
back and down (V-position). Thighs lifted. Arms lifted.
A M-7
Scissors
Fig. 1 (start position) Fig. 2 (left split)
Fig. 3 (right split)
A M-8
MATWORK
Scissors Skill Level: Advanced

Reps: 3-5
The Scissors, Bicycle, and Shoulder Bridge are best taught first using the small barrel for support. If clients
have neck , back, or eye problems, are diabetic or pregnant, omit this exercise.
Roll up to a shoulder stand. Hands support on the hips with the elbows in line with the shoulders. Extend
the legs to the ceiling, keep the legs straight. Inhale and lower one leg away from the body while the other
leg stays still. Exhale to bring together. Inhale and split with the other leg. Exhale to lift. Switch legs.
Repeat 3-5 repetitions. Emphasis is on one leg moving away from the body to lengthen the front of the hip.
The other leg should not go over the head to counterbalance, but tries to stay still – reaching to the ceiling.
1. Use the small barrel. Sit on top of the barrel, and roll the back over the barrel to rest the shoulders on
the mat and the spine on the barrel. Bend the knees to the chest and extend legs to the ceiling. Exhale
to lower one leg away from the barrel. Inhale to switch.
Watch For
Avoid too much weight on the neck. Elbows in line with the shoulders. Keep the body still while moving the
legs. Move the leg away from the body.
A M-9
The Bicycle
Fig. 1 (start position) Fig. 2 (left split)
Fig. 3 Fig. 4
Fig. 5 Fig. 6 (begin right)
A M-10
MATWORK
Bicycle Skill Level: Advanced

Reps: 3-5
The Scissors, Bicycle, and Shoulder Bridge are best taught first using the small barrel for support. If clients
have neck, back, or eye problems are diabetic or pregnant, omit this exercise.
From the Scissors, maintain the body position. (Shoulder stand. Hands supporting hips.) Breath naturally,
and move the legs in a large bicycle motion. Extend the right leg away from the body while the left leg stays
to the ceiling (split). Bend the right knee reaching the toes to the mat, then to the butt, and bend the knee
in. As the right knee bends in extend the left leg away from the body, bend the knee and reach the toes to the
mat, then to the butt and bend the knee in. Be sure the legs move away from the body while bicycling. Do
3-5 circles in one direction, then reverse directions.
Modifications / Variations
1. Use the small barrel to support the back while doing the exercise.
Watch for
Maintain a still body position. Elbows in line with the shoulders. Move the legs away from the body while
doing the bicycle motion.
A M-11
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
A M-12
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 through-
out 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.
A M-13
The Spine Twist
Fig. 1 Fig. 2
Fig. 3 Fig. 4
A M-14
MATWORK
Spine Twist Skill Level: Int./Advanced

Reps: 3
This exercise works on spine rotation. Omit this exercise if twisting the spine is inappropriate for a neck/
back problem.
Begin seated with the legs together and extended in front of the body. Feet are flexed. Spine is tall and
vertical, ears over shoulders, shoulders over hips. Arms are extended to the sides, straight out from the
shoulders. Maintain this position and twist from the waist up. Inhale to sit tall. Exhale and twist the upper
body around looking to the wall behind the body. Continue to exhale and twist a little farther. Inhale and
return to center. Repeat to the other side. 2-3 repetitions to each side. When twisting initiate the movement
from the ribs. Maintain a vertical position – one arm reaches to the front, the other to the back, head/spine
to the ceiling.
1. Begin with the feet against a wall to help keep the lower body still and learn to twist from the waist up.
2. Place a stick behind the neck and shoulders to help maintain arm and spine position while twisting.
Keep the stick horizontal to the mat.
Watch For
The heels to stay next to each other. No shifting or lifting the hips. Spine stays tall. Movement is from the
waist. The arms are not the only thing that moves.
A M-15
The Jackknife
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
&
Fig. 8
A M-16
MATWORK
Jackknife Skill Level: Advanced

Reps: 3
Omit this exercise if clients have neck, back, or eye problems, are diabetic, or pregnant. This exercise is
good to work articulation of the spine, strength, and control.
Begin laying on the back, legs straight and together, hands by the sides with the palms pressing into the mat.
Inhale, engage the gluteals and abdominals, and lift the legs up rolling the hips off the mat. The body weight
should rest on the shoulders with the legs horizontal to the floor (over the head). Continue to inhale and
stretch the legs and spine up to the ceiling. Exhale and roll the spine back to the mat one vertebra at a time
with control. Once the waist reaches the mat, continue to exhale and lower the legs back to the mat. Repeat
3 repetitions.
1. For clients who are not strong enough to lower and lift the legs from the mat, begin with both legs
extended to the ceiling. Roll back down waist to the mat, legs to the ceiling.
2. Gradually, lower the legs away from the body, being sure the low back stays connected to the mat.
Watch For
The abdominals to lift and lower the legs without strain to the back. Sharp motion to open the jackknife.
Control and an even motion rolling up and down.
A M-17
Side Lying - Scissors
Fig. 3 Fig. 4
A M-18
MATWORK
Scissors – Side Lying Skill Level: Advanced

Reps: 5-10
Maintain side lying position. Use the arm in front of the body to help stabilize the body. Lift both legs up
together off the mat and keep the legs up throughout the exercise. Breathe naturally. With a large scissors
motion, the right leg splits to the front and the left leg splits to the back. Switch legs – left front, right back.
Repeat 5-10 repetitions.
Watch For
An equal split motion with the legs. The hips and shoulders stay still while the legs scissors. Legs stay up off
the mat.
A M-19
Side Lying - Grande Ronde De Jambe
Fig. 1 Fig. 2
Fig. 3 Fig. 4
A M-20
MATWORK
Grande Ronde De Jambe Skill Level: Int./Advanced

Reps: 3-5
This is a great hip opening exercise. It helps increase both strength and mobility of the hip.
Maintain a side lying position. Inhale and kick the top leg to the front. Rotate from the hip and lift the leg
up towards the ceiling, reaching the leg behind the shoulder. Keep the hips still and perpendicular to the
floor. Exhale and move the leg to the back kick position. Return the leg to the starting position. Repeat the
large circle 3-5 times in this direction. Reverse directions. Exhale and kick the leg to the back. Keep the
hips still, rotate from the hip, and inhale as the leg lifts to the ceiling. (Up and behind the shoulder.)
Continue to rotate from the hip and take the leg to the front kick position, lifting the leg towards the nose.
Repeat 3-5 times this direction.
Watch For
The hips and shoulders remain still while the leg circles. The abdominals support and stabilize. Rotate from
the hip to move the leg. The knee faces up when the leg is to the front.
A M-21
Side Lying - Hot Potato
Fig. 1 Fig. 2
Fig. 3 Fig. 4
A M-22
MATWORK
Hot Potato Skill Level: Int. /Advanced

Reps: 5/3/1
Maintain side lying position. Lift top leg horizontal to the floor. Flex the foot and internally rotate the leg
so that the knee and toes face the mat. With a sharp, crisp motion, tap the toes to the mat in front of the
supporting leg 5 times. Then tap to the back 5 times. Repeat front and back with 3 repetitions. Then
alternate tapping front and back for another 4-8 reps. Breathe naturally. The accent and emphasis is on
lifting the leg up.
1. Omit if a client has a hip replacement, this exercise would take the leg across the body.
2. Repetitions to the front and back can be varied.
3. The higher the leg lifts up while tapping, and changing from the front to the back, the more challenging.
Watch For
The working leg to reach away from the body. The hips and shoulders should remain still while the leg taps
front and back. Emphasize the upward motion of the working leg.
A M-23
Teaser 2
Fig. 1 (start position) Fig. 2 (3-5 reps.)
Fig. 3 (3-5 reps.) Fig. 4 (3-5 reps.)
Fig. 5 (to finish) Fig. 6 (end position)
A M-24
MATWORK
Teaser 2 Skill Level: Int./Advanced

Reps: 3
From the last repetition of Teaser 1, roll up and hold in the V-sit position. Keep the fingers/arms reaching
up and out. Hold the upper body still. Exhale and lower the legs to the mat. Inhale and lift back to Teaser.
Repeat 3-5 times. Exhale and roll back to the mat. While rolling back the arms reach over the head and the
legs stay straight and together. The waist reaches the mat and stays down. Hands and heels should touch
the mat at the same time.
It is very difficult to keep the upper body still and just move the legs. Be sure a client is strong enough before
introducing Teaser 2.
1. To help make the exercise easier, lower the arms and place the hands on the mat. Press the arms to the
mat to assist in stabilizing the body while moving the legs.
2. To begin, lower the legs slightly and lift. As a client gets stronger and understands how to keep the body
still, increase the range of motion with the legs until they lower all the way to the mat and lift.
Watch For
The upper body remains still and in place while the legs lower and lift.
A M-25
Teaser 3
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
&
Fig. 8
A M-26
MATWORK
Teaser 3 Skill Level: Int./Advanced

Reps: 3-5
From the last Teaser 2, the body should be down on the mat with the arms overhead and the legs extended
and together. The low back stays as close to the mat as possible. Squeeze the gluteals, lift the hands and the
heels, and inhale to roll up to the Teaser position. Hold. Stretch tall lifting the arms to the ceiling. Exhale
and roll back to the mat. The waist reaches the mat first. Roll sequentially. The hands and heels reach the
mat at the same time. Repeat 3-5 times.
1. If a client has shoulder problems, keep the arms by the sides instead of lifting overhead.
2. There are no modifications for this exercise. If a client is unable to work correctly and
safely leave it out until they are stronger.
Watch For
The waist to stay to the mat as long as possible when rolling up. The waist to reach the mat first while rolling
down. Hands and heels lift and lower at the same time. Smooth, controlled movement throughout the
exercise. Abdominals work more than the back. Balance in the Teaser position.
A M-27
Hip Circles
Fig. 1 (side view) Fig. 1 (front view)
Fig. 2 Fig. 3
Fig. 4 Fig. 5
A M-28
MATWORK
Hip Circles Skill Level: Int./Advanced

Reps: 3 each direction
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. Keep the legs straight
and together. Inhale and lift the legs to the nose. Exhale and draw a large circle with the legs around and up. Reverse
directions. Keep the back tall and still. Lift the thighs as close to the chest as possible. When circling try and go low to the
mat. Hips should rock from side to side.
1. Do the Can-Can.
Watch For
The back stays still while the legs circle and lift. The legs to lift as close to the nose as possible. Legs stay
together. Circling motion alternates.
*Select either the Can-Can or the Hip Circles, but don’t do both in a workout.
A M-29
Leg Pull Front
Fig. 1 Fig. 2
Fig. 3 Fig. 4
A M-30
MATWORK
Leg Pull Front (hold) / w/Kick Skill Level: (B/I) /Advanced

Reps: 1 / 3 kicks each side
This exercise strengthens the upper body and “powerhouse.” Omit this exercise for clients with shoulder
problems, wrist or hand problems.
Begin in a push-up position. Legs together, feet in a V-position. The body should be in a straight line from
the head to the heels. Abdominals support the spine. Shoulders down and back. Inhale and raise one leg.
Exhale and lower the leg. Repeat lifting and lowering the other leg. Repeat 3 times.
1. For a Beginner/Intermediate level client, introduce the exercise by getting into position
and holding. Keep the legs still and focus on becoming strong in the push-up position.
3. For a client with carpal tunnel or other wrist problems, have them find the correct body
position, but rest the weight on the forearms, with the elbows bent, hands under the shoulders.
4. When a client can maintain a good position, add lifting and lowering the leg. Keep the
hips and shoulders still while the leg moves.
5. For an Advanced client. As the leg lifts, lower the supporting heel back for an achillies tendon stretch.
As the kicking leg lowers back down, lift the heel back over the toes.
Watch For
The body to remain in a straight line from the head to the heels. No sagging in the low back. Hips and
shoulders remain level and even. Shoulders back and down.
A M-31
Leg Pull Back
Fig. 1 Fig. 2
Fig. 3 Fig. 4
A M-32
MATWORK
Leg Pull Back (hold) / w/Kick Skill Level: (I/A) /Advanced

Reps: 1 / 3 kicks each side
This exercise strengthens the upper body and “powerhouse,” hips and hamstrings. Omit this exercise for
clients with shoulder problems, wrist or hand problems. For some clients with knee problems this exercise
may place too much strain on the knees.
Begin seated with the legs together and straight. Place the hand behind the body with the fingers pointing
out. Shoulders down arm straight. Press the hands and the heels down into the mat and lift the hips. Focus
over the toes. Engage the hamstrings and gluteals to lift the hips high. Try to maintain a straight line with
the body from the head to the heels. Keeping the body still, inhale and kick one leg towards the body.
Exhale and lower the leg back to the mat. Press the hips up while the leg lowers. Repeat with the other leg.
Do 3 repetitions.
1. For an Intermediate level client, lift and hold without kicking the leg.
2. For a client with knee problems, it might be possible to avoid knee strain if the legs stay
slightly bent. If they still feel strain, work on other exercises to strengthen the hamstrings and omit this
exercise until they
are stronger.
3. For and Advanced client with no shoulder problems the correct transition into the Leg
Pull Back is to flip over with out the hips touching the mat. From the Leg Pull Front position, move the
right hand over next to the left (fingers need to face slightly out). Lift the left arm off the mat. Reach
the left arm up and out to the side. Continue lifting the arm to the ceiling as the body begins to flip over
to face up. Reach the left arm down and place it on the mat to support in the Leg Pull Back Position.
Shift the right hand on the mat as needed during the transition to avoid straining the shoulders.
Watch For
Fingers face out to avoid shoulder strain. The body to maintain a straight line from the head to the heels.
Upper body lifted. Shoulders down. Knees not locked. Hips remain still while the leg kicks and lift while the
leg lowers.
A M-33
Kneeling Side Kicks
Fig. 1 Fig. 2
Fig. 3 (kick front) Fig. 4 (kick back)
*note - turn head to look at supporting hand during the exercise.
A M-34
MATWORK
Kneeling Side Kicks Skill Level: Advanced

Reps: 3-5
Begin in a kneeling position with the legs apart. The body should be in a tall, vertical line. Side bend to the
right with the upper body and place the right hand flat on the mat. Press the palm into the mat and lift up
under the waist. The left hand goes behind the head. While the body bends over, the left leg extends
straight out to the side and lifts horizontal to the floor. The supporting leg maintains a vertical position with
the hip over the knee throughout the exercise. Hold the body still and swing the leg to the front and back.
Inhale as the leg kicks to the front. Exhale as the leg kicks to the back. Repeat 3-5 times. After the last kick
to the back, lift the body back upright to kneel on both legs. Both hands are behind the head. Side bend to
the left and extend the right leg to do the other side.
Modifications/ Variations
1. If a client has wrist or hand problems, try resting on the knuckles to maintain a straight
wrist, or omit the exercise.
6. If a client has shoulder problems, omit the exercise.
7. If a client has knee problems, and kneeling is inappropriate, omit the exercise.
8. Easier Variation – Small Leg Circles. Hold the leg horizontal to the mat and do 5-10 small leg circles in
each direction.
9. Advanced Variation – Bicycle. Just like the Bicycle in the Side Leg Series. Do 3-5 repetitions in each
direction.
10. For an Advanced Client the proper transition to get into the Kneeling Side Kicks: From the Leg Pull
Back keep the hips lifted off the mat and tuck the right leg under the body and pivot ¼. Lift the left
hand off the mat and place it behind the head. Pivot as needed on the right arm to get into the correct
position without straining the shoulder. Lift the left leg to horizontal and begin the exercise.
Watch For
The body to be in a straight line, side bend with the hips and shoulders in line. Supporting leg vertical, hips
press forward to maintain the body position. The shoulder of the supporting arm is down/stabilized. Hand
is flat on the mat. Waist is lifted. The elbow of the hand behind the head points straight to the ceiling. Hips
and shoulders remain still while the leg works. Working leg maintains a horizontal position.
A M-35
Thigh Stretch - Kneeling
Fig. 1
Fig. 2
Fig. 3
A M-36
MATWORK
Thigh Stretch Skill Level: Int./Advanced

Reps: 3-5
The thigh stretch is not considered a part of the “traditional” mat, but is a great exercise to stretch and
strengthen the thighs. If clients have knee problem this exercise may need to be omitted.
Begin in a kneeling position, legs apart hip width. Arms reach straight out in front of the body at shoulder
height. Maintain a vertical line from the ears to the knees. The body stays in one piece. Inhale and lean
back as far as possible. Exhale and return to the starting position. Repeat 3-5 times.
1. Learning this exercise first on the Cadillac, can help provide assistance with going back and coming up.
2. Place the arms by the sides to make it easier to maintain a straight body position.
3. To begin, only lean only a little ways back. No strain should be felt in the knees or back.
When able, increase the range of motion.
Watch For
The body to remain in a straight line while lowering and lifting. Shoulders down. No arching in the low
back while leaning backwards. Gluteals engage to lift the body back to the starting position. No strain in
the knees, or back.
A M-37
Twist I
Fig. 1 ( for Twist I & II) Fig. 2 (for Twist I & II)
Fig. 3 Fig. 4
Twist II
Fig. 3 Fig. 4 & 6
Fig. 5
&
Fig. 7
A M-38
MATWORK
Twist I & II Skill Level: Advanced

Reps: 1-3
The Twist exercises help to strengthen the upper body, arms and shoulders. Omit if shoulder, wrist, or hand
problems.
There are several different exercises that could be performed here. Refer to Return to Life pages 80-81, and
The Pilates Method of Physical and Mental Conditioning pages 140 – 144. Select the appropriate version
based on the skill level of the client, and the Reformer exercise you want to work towards.
I. Side Bend – Begin seated on the right hip with the legs extended in line with the body. Place the right
hand on the mat. Arm in line with the shoulder. Shoulder stabile. Inhale, press the hand and the foot to the
mat and lift the waist up until the body is in a straight line. Hold. Exhale and lower the waist, inhale and
lift.
1. For clients with a weak upper body, begin by lifting the waist off the mat keeping the knees bent and on
the mat. Rest on the knees and hand while lifting the waist.
2. The next step, keep the legs straight. Inhale lift the hips, exhale and lower to the mat. For a greater
challenge, between repetitions, lower the hips but not all the way down.
3. In Variation 2, do first with the top arm to the side of the body. To advance, as the hips lift, lift the top
arm overhead.
3. Advanced – The Star – Press the hips up and hold. Inhale, kick the top leg and arm front. Return the
arm and leg to the center. Exhale and kick the top leg back, and bring the top arm front. Return. This
version prepares a client to perform the Star on the Reformer
II. Twist – Begin seated on the right hip with the legs extended in line with the body. Top leg crossed over to
the front. Right hand on the mat, arm in line with the shoulder. Shoulder down. Inhale and lift the hips
and top arm like the side bend. Hold the hips up off the mat. Exhale and twist the hips and shoulders to face
the mat. The top arm reaches through and under the body. Inhale and return the hips, shoulders and arm
to the center. Exhale and twist the arm shoulder and hip towards the ceiling. Inhale and return to the
center position. Exhale and lower the hips back to the mat. Repeat 2-3 times.
The Twist helps strengthen and prepare a client for the Snake/Twist on the Reformer.
Watch For
The supporting shoulder to stay down throughout the exercise. Press the hand and foot down and lift under
the waist to lift the hips. Control. Don’t strain the shoulders.
A M-39
The Mermaid
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
&
Fig. 8
A M-40
MATWORK
Mermaid Skill Level: Int./Advanced

Reps: 2-3
The Mermaid is an excellent exercise for opening/stretching the ribs and waist. Use caution, or omit if a
client has shoulder problems, or knee problems.
From the Kneeling Side Kicks or Thigh Stretch, sit to the right hip with the knees bent. The top leg should
be directly on top of the lower leg. Grab the ankle with the left hand. Inhale and reach the right arm
overhead with the upper arm as close to the ear as possible. Exhale and bend the body directly to the side
(left). The top of the head should reach towards the ankles. The ribcage reaches to the ceiling. Inhale and
come back up tall and vertical. Place the right hand on the mat to the side of the body. Reach the left arm
overhead. Exhale and slide the right hand away from the body on the mat, let the right elbow bend as the
body side bends (right). Use the abdominals to come back to the starting position. Repeat 2-3 times.
1. If a client has a shoulder problem, use extreme caution or omit. Be sure both shoulders remain stabi-
lized
throughout. Especially when side bending away from the legs don’t let the shoulder elevate. As bend-
ing and returning work from the waist instead of pushing with the arm.
2. If a client has knee problems, the correct leg position may be inappropriate. Either omit the exercise or
place the legs straight out in front of the body. (The stretch is not as great with this modified position,
but it will be safer.)
3. For a deeper stretch through the waist, on the last repetition wrap the upper arm around the head and
lift the elbow towards the ceiling while side bending towards the ankles.
4. For a deeper stretch through the back, from variation 3, while in the side bend to the
ankle twist the body from the waist and reach the top of the head to the feet. Hold for a stretch. To
finish, return to the side bend, then lift to vertical. Change to do the Mermaid on the other side.
5. Super Advanced Version – While side bending away from the body keep the supporting arm straight
and slide the entire upper body out to the mat. Keep the arm straight, shoulder stable and lift to return
with the waist. Side bend towards the ankles.
Watch For
The shoulders to stay down throughout. Spine stays tall. Body bends straight to the side from the waist.
Work from the waist. No strain in the knees or shoulders.
A M-41
The Boomerang
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
&
Fig. 8
A M-42
MATWORK
Boomerang Skill Level: Advanced

Reps: 3-6
The Boomerang is a combination of many different exercises. The entire body is working. Clients that need
to avoid rolling exercises should omit this exercise. Use caution and modify if shoulder problems.
Begin seated with the back tall – ears over shoulders, shoulders over hips. Legs straight out in front of the
body with the right leg crossed over the left. Arms by the sides. Scoop into a C-curve, squeeze the legs
together and lift the legs up off the mat using the bottom leg to help the top leg up. Roll back to the
shoulders, legs over the head. With a crisp and clean motion, open the legs shoulder-width apart and close
with the other leg on top. Roll back up to a Teaser position. Reach the hands out on the mat as long as
possible while rolling up, then reach the hands towards the toes and balance in the Teaser. Bend the elbows
into the body, chin to the chest. Keep the head as close to the knees as possible and with control lower the
legs to the mat. Clasp the hands behind the back, reach the arms down towards the mat then lift the arms
out and up as far as possible for a stretch. Open the arms to the sides, reach around and lay the arms on the
legs for a stretch. Roll the spine up to tall. Repeat 3-6 repetitions.
1. Clients must first be strong enough and successful with the following exercises. Double Straight Leg
Stretch, Open leg Rocker, & Teaser 2.
2. If a client has shoulder problems, omit taking the arms behind the back, lifting and circling around.
Leave the arms by the sides and bend forward for a stretch.
Watch For
Maintain a C-curve while lifting the legs. Open and close the legs shoulder-width, sharp and crisp. Arms
reach along the mat as the body rolls up to Teaser. Maintain the head to the knees as the legs lower to the
mat. Arms reach away from the body while lifting and circling. Make the whole exercise smooth and
flowing.
A M-43
The Crab
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
A M-44
MATWORK
The Crab Skill Level: Advanced

Reps: 3-5
Clients who should avoid rolling exercises, or who have bad knees should omit The Crab.
Begin with the forehead to the mat. Rest on the knees with the legs in an Indian Sit position. Hands grab
the big toes. Spine is in a C-curve. Inhale and exhale to rock forward to the top of the head. Inhale and roll
back off the knees and up to the shoulders (similar to Rolling Like a Ball/ The Seal). While on the shoulders,
open and close the legs to change the hands and cross the other leg to the front. Legs move sharply and
precisely working from the hips. Inhale, roll up and over the knees to rest the forehead to the mat. Exhale
to rock forward to the top of the head. Continue for 3-6 repetitions.
1. Omit if rolling exercises are contraindicated.
1. Omit/use extreme caution if neck problems.
2. Omit if knee problems.
3. To begin to get the feeling of rolling from the forehead to the top of the head safely. Start in a kneeling
position – hands and knees on the mat. Bend the elbows and lower the forehead to the mat. Use the
hands for support so that not too much pressure is on the neck and head. Gently rock from the forehead
to the top of the head. Inhale on the forehead, exhale on the top. Repeat for 3-5 rocks. The less the
hands are used the more work with the neck.
Watch For
Control as the forehead touches the mat. Roll to the top of the head, not too far over. The tailbone scoops
under while rolling back. Legs open and change crisply from the hips. Maintain a strong C-curve.
A M-45
Rocking
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5
A M-46
MATWORK
Rocking Skill Level: Advanced

Reps: 5-10
Rocking in the Matwork is a prerequisite for the Rocking exercise on the Reformer.
Omit this exercise if a client has back problems and hyperextension exercises are contraindicated, or if a
client has shoulder problems that might be aggravated by the Rocking position.
Begin lying on the stomach. Bend the knees bringing the heels towards the rear. Reach back and grab the
ankles with the hands. Lift the head and chest, keep the shoulders back and down. Using the hands, back,
and gluteals, inhale and lift the chest and thighs up. Hold this arched position and rock. Exhale to rock
forward, inhale lift up. Continue rocking 5-10 repetitions.
1. Lift the chest and thighs and hold the position. Omit the rocking motion.
2. Use a spotter to assist with lifting and/or rocking.
3. Use a towel or strap if needed until shoulder/thigh flexibility improves. (Do other exercises to work on
these areas.)
Watch For
Chest open, shoulders down and back. Thighs up. Long, lifted arch. Don’t pinch or strain the lower back.
Maintain the position while rocking.
A M-47
Control Balance
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
A M-48
MATWORK
Control Balance Skill Level: Advanced

Reps: 1-3
Omit/Avoid if any physical problems would prohibit being in an upside down position.
Begin lying on the back. Squeeze the legs together and lift overhead. Lift the hips off the mat and roll the
spine to a shoulder stand. Legs remain straight. Place the toes on the mat over the head. Flex the feet and
reach the heels away from the body. Lift the arms overhead and grab the right ankle with both hands.
Keep holding the right ankle and extend the left leg overhead reaching the toes to the ceiling. With control,
lower the leg and switch. Hold the left ankle with the hands and extend the right leg to the ceiling. Repeat
1-3 times.
1. Omit if a client has physical problems and should avoid this exercise, or is not to a level of strength to do
the exercise safely and with control.
2. This exercise can helpful in preparing for the Control Balance to Arabesque on the Reformer.
3. Super Advanced Version – Control Balance to Arabesque on the Mat.
Watch For
Smooth motion throughout. Control and balance while moving. The leg that extends to the ceiling tries to
lift up, reaching away from the body as far as possible. Look for length through the front of the hip as the
leg reaches away.
A M-49
NOTES
A M-50
NOTES
A M-51
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-1
SUGGESTED REFERENCES
Pilates’ Return to Life Through Contrology by Joseph H. Pilates and William John 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 Joseph and Clara Pilates.
Your Health by Joseph 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 Joseph 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 Jeno Barcsay. ISBN# 1-56619-245-5. ©1995 Barnes & Noble Books.
Muscles Testing & Function 4th 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.
R-2
Recommended
Resources

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?
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Or you can pay hundreds of dollars for custom fit inserts that are molded specifically for the
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So, before you take drastic measures, schedule surgery, or invest in

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We spend time exercising every other part of our body but don't do much for our feet. We cram
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Treat your feet!
Whether you have flat feet, high arches, bunions, hammer toes, or healthy feet
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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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• How to Maintain Good Alignment So Your Muscles and Joints Move Efficiently
• Proper Use of the Foot and Ankle Helps You Walk with Ease and without
discomfort.
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
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We cramp our toes into tight shoes, pound the pavement daily, and
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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
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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 you’ve 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
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Get the Complete Set of 8 Pilates Teacher-Training "How-to" Manuals:
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CDROM with PDF Documents Version Only 197

INDIVIDUAL PRINTED MANUALS: TEACHER-TRAINING MANUALS
Basic Matwork The Reformer
A detailed plan to teach and progress Step-by-step guidelines to learn & teach the
students through the beginner Pilates beginner and intermediate Pilates Reformer.
Matwork. Learn the first 22 exercises, and Lots of pictures, precautions for working with
how to sequence a workout as taught in a special problems, equipment set-up,
“traditional” Pilates Mat class. Also included: repetitions, and safety. Everything you need
an outlined teaching plan to introduce & teach except the actual equipment!
the basics. 117 pages - 58 exercises - 147 photos
80 pages - 22 exercises - 141 photos #TT-RF05 $40
#TT-BM01 $25
Intermediate Matwork The Cadillac

Progress students into the intermediate All of the Pilates equipment exercises assist in
Pilates Matwork. By following this systematic lengthening & strengthening for a total body
approach, your students can increase their workout. An “ideal” workout includes
strength& flexibility building on the basics. Reformer, Matwork, and additional exercises
68 pages as needed with the other “supplemental”
12 intermediate exercises (31 exercises total) pieces of equipment. Continue developing
151 photos. strength, stability, & flexibility with the Pilates
#TT-IM02 $25 Cadillac.
113 pages - 60 exercises - 353 photos
#TT-CA06 $40
Advanced Matwork The Chair

The complete repertoire of Advanced Contains both Electric Chair & Wunda chair
Matwork. Guidelines for layering the exercises exercises. The chair exercises are great for
into an intermediate workout. This manual strengthening hips & knees. Before the
contains only the advanced work. Best suited Stairmaster, there was Joseph H. Pilates and
for teachers & experienced Pilates students the Wunda Chair! An amazing piece of
who are ready to progress into the advanced equipment that can stand alone for a great
work. total body exercise program.
56 pages - 23 exercises - 130 photos 74 pages - 46 exercises - 108 photos
#TT-AM03 $25 #TT-CH07 $40
Supplemental Exercises The Barrels

A great addition to your “bag of tricks” for A great encyclopedia of Ladder Barrel, Spine
teaching Matwork classes. The exercises in Corrector, and Small Barrel exercises. The
this manual utilize, the wall, hand weights, and barrels are a wonderful way to increase spine
the Pilates Magic Circle. This manual goes mobility and improve posture.
great with the Intermediate Mat book. Add this to your Pilates library!
57 pages - 35 exercises - 128 photos 100 pages - 37 exercises - 243 photos
#TT-SP04 $15 #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
Joseph 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
PILATES ART - Limited Edition, Bronze Sculpture
“Suspended Motion”
by artist Donna Cooper
This Pilates-inspired artwork will look great in your home or studio!
Special -Limited Offer

Details: Only $895
Bronze Sculpture 14” h x 10” w
Black marble base Save $100 (Reg. price $995)
with beveled edge 12” x 4” x 1” Hurry & order - This special price
Total dimensions 14” x 18” x 10”
Approximate weight 17 lbs. is available for a limited time.
Contact:
Aliesa George, Centerworks® Pilates
P.O. Box 3526, Wichita, KS 67201-3626
This work was commissioned by
Centerworks®Pilates to honor Toll-Free Phone/Fax 877-874-7578
the first Annual PMA Pilates Day. Studio Phone (316) 265-9700
email: aliesa@CenterworksPilates.com
A portion of the proceeds from or
each piece will be donated to the Use the attached order form TODAY!
Pilates Method Alliance.
Hurry and place your order, before this Limited Edition piece is sold out.....
Don’t miss your chance to show your Pilates Enthusiasm, and help support the PMA!
USE THE ATTACHED ORDER FORM AND PLACE YOUR ORDER TODAY!
Order Today! PILATES ART - Limited Edition - Bronze Sculpture
“Suspended Motion” by artist - Donna Cooper
Yes, Send me “Suspended Motion”

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Pilates Advanced Matwork

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Copyright ©MM by Aliesa George & Centerworks® Pilates Institute - http://www.CenterworksPilates.com

Exercises (not a workout sequence)

REFERENCES & RESOURCES

Peace & Blessings!

“Ideally, our muscles should obey our will. Reasonably, our

“Wisdom is eternal, but knowledge changes and

“To achieve the highest accomplishments within the scope of

Joseph H. Pilates 1880-1967

Concentration – Working with control requires concentration. In learning new exercises

Precision - Every movement should be executed with precision. No movement is sloppy.

Fig. 1 (legs together) Fig. 2 (legs together)

Fig. 3 (legs together) Fig. 4 (legs apart)

Fig. 5 (legs apart) Fig. 6 (legs apart)

Fig. 7 (legs together)

Roll Over Skill Level: Advanced

Fig. 1 (start position) Fig. 2

Fig. 5 Fig. 6 (rest position)

Double Leg Kick Skill Level: Int./Adv.

Fig. 1 (start position) Fig. 2 (left split)

Fig. 3 (right split)

Scissors Skill Level: Advanced

Fig. 1 (start position) Fig. 2 (left split)

Fig. 5 Fig. 6 (begin right)

Bicycle Skill Level: Advanced

Fig. 1 (modification 1) Fig. 2 (modification 1)

Shoulder Bridge with Kick

Fig. 1 (start and finish position) Fig. 2

Shoulder Bridge / Bridge with Kick Skill Level: Int. / Advanced

The Shoulder Bridge w/Kick is the true exercise.

Spine Twist Skill Level: Int./Advanced

Jackknife Skill Level: Advanced

Fig. 1 (start position) Fig. 2

Scissors – Side Lying Skill Level: Advanced

Grande Ronde De Jambe Skill Level: Int./Advanced

Hot Potato Skill Level: Int. /Advanced

2. Repetitions to the front and back can be varied.

Fig. 1 (start position) Fig. 2 (3-5 reps.)

Fig. 3 (3-5 reps.) Fig. 4 (3-5 reps.)

Fig. 5 (to finish) Fig. 6 (end position)

Teaser 2 Skill Level: Int./Advanced

Teaser 3 Skill Level: Int./Advanced

Fig. 1 (side view) Fig. 1 (front view)

Hip Circles Skill Level: Int./Advanced

Leg Pull Front (hold) / w/Kick Skill Level: (B/I) /Advanced

Leg Pull Back (hold) / w/Kick Skill Level: (I/A) /Advanced

Fig. 3 (kick front) Fig. 4 (kick back)

*note - turn head to look at supporting hand during the exercise.

Kneeling Side Kicks Skill Level: Advanced

6. If a client has shoulder problems, omit the exercise.

Thigh Stretch Skill Level: Int./Advanced

Fig. 3 Fig. 4 & 6

Twist I & II Skill Level: Advanced

Fig. 1 (start position) Fig. 2

Mermaid Skill Level: Int./Advanced

Boomerang Skill Level: Advanced

Fig. 1 (start position) Fig. 2

The Crab Skill Level: Advanced

1. Omit if rolling exercises are contraindicated.

1. Omit/use extreme caution if neck problems.

2. Omit if knee problems.

Rocking Skill Level: Advanced

Enhance Posture Improve Awareness *Get Results!

Printed Version only $225

CDROM with PDF Documents Version Only 197

Quantity x $895 = $_______

I prefer : 1 payment _ 2 payments _

E-Mail________________________________ Card Expires _/ Signature_____________________