Pilates Mat Flow

19 exercises, coached out loud. Listen to the setup, move with the count, then tap Next.

Level

The full 19-exercise intermediate mat.

Counting pace

The routine · tap one to start there

• 1The Hundred100 pumps · 10 breaths
• 2The Roll Up / Reverse Roll Up5 reps
• 3The Single Leg Circles5 each way · each leg
• 5Rolling Like a Ball8 reps
• 6The Single Leg Stretch10 reps
• 7The Double Leg Stretch8 reps
• 8The Single Straight Leg Stretch10 reps
• 9The Double Straight Leg Stretch8 reps
• 10The Crisscross10 reps
• 11The Spine Stretch Forward5 reps
• 12The Open Leg Rocker6 reps
• 13The Corkscrew3 each way
• 14The Saw4 each side
• 16The Single Leg Kick8 reps
• 17The Double Leg Kick3 each side
• 18The Neck Pull5 reps
• 24The SidekicksFront/back, up/down, circles · both sides
• 25Teaser I3 reps
• 36The Seal8 reps

These are intermediate movements. Check with your doctor before starting a new exercise program, and skip anything that causes pain, especially the neck and rolling work.