The Matwork – from “Return to Life”
Here, are five exercises to get you started. Do them in the order they are listed in and do these everyday to begin with. It won’t take long and this repetition will help you learn the rudiments of the method.
After two weeks and you feel that you can remember these first five exercises, add one more exercise each day from the “Starters” list.
Basics
One Hundred – Roll Up – Single Leg Circles – Single Leg Stretch – Spine Stretch Forward – Seal
Here, you’ll find eleven exercises that form a starter programme and organised to create a full complement of wonderful work to help you become familiar with the original Pilates Method.
It’s best just to do the whole sequence everyday, that way excuses are more difficult and “putting-it-off-itis” is less likely to rear it’s head. Simple rules are easier to follow!
The Single Straight Leg Stretch nor the Thigh Stretch were not a part of “Return to Life”, but are included for historical reasons…
There are some serious challenges here for most people: The Open Leg Rocker, Neck Pull and Jackknife are difficult.
- Try an Open Leg Rocker prep if you’re struggling with Open Leg Rocker.
- Continue with Roll Ups and Half Roll Downs if Neck Pull is inaccessible to you.
- If you can’t roll over to start the Jackknife, try this preparation: click here.
Runners
One Hundred – Roll Up – Single Leg Circles – Rolling Like a Ball – Single Leg Stretch – Double Leg Stretch – Single Straight Leg Stretch – Double Straight Leg Stretch – Spine Stretch Forward – Open Leg Rocker prep – The Saw – Swan prep – Single Leg Kick – Thigh Stretch – Neck Pull – Jackknife – Side Kick – Seal
Flyers
One Hundred – Roll Up – Single Leg Circles – Rolling Like a Ball – Single Leg Stretch – Double Leg Stretch – Single Straight Leg Stretch – Double Straight Leg Stretch – Crisscross – Spine Stretch Forward – Open Leg Rocker prep – Corkscrew I – The Saw – Swan Dive – Single Leg Kick – Double Leg Kick – Thigh Stretch * – Neck Pull – Spine Twist – Jackknife – Side Kick – Teaser I – Teaser II – Hip Twist – Swimming – Seal
Master Jedi
One Hundred – Roll Up – Roll Over – Single Leg Circles – Rolling Like a Ball – Single Leg Stretch – Double Leg Stretch – Single Straight Leg Stretch – Double Straight Leg Stretch – Crisscross – Spine Stretch Forward – Open Leg Rocker prep – Corkscrew I – The Saw – Swan Dive – Single Leg Kick – Side Kick Lift – Double Leg Kick – Thigh Stretch * – Neck Pull – Spine Twist – Jackknife – Side Kick – Teaser I – Teaser II – Hip Twist – Swimming – Leg Pull Front Leg Pull – Twist aka Side Bend (Twist part only) – Seal- Control Balance
Full Monty
One Hundred – Roll Up – Roll Over – Single Leg Circles – Rolling Like a Ball – Single Leg Stretch – Double Leg Stretch – Single Straight Leg Stretch – Double Straight Leg Stretch – Crisscross – Spine Stretch Forward – Open Leg Rocker prep – Corkscrew – The Saw – Swan Dive – Single Leg Kick – Double Leg Kick – Neck Pull – Scissors & Helicopter – Bicycle – Shoulder Bridge – Spine Twist – Jackknife – Side Kick – Side Kick Lift – Teaser I – Teaser II –Hip Twist – Swimming – Leg Pull Front – Leg Pull – Side Kick Kneeling – Boomerang – Seal – Crab – Rocking – Control Balance – Push Up
The Small Print – Please Read
Please Obtain Your Doctor’s Permission Before Beginning Any Exercise Program.
You understand that physical exercise can be strenuous and can expose you to the risk of injury.
We recommend in the strongest terms possible that you get a physical examination from a doctor before participating in any exercise activity.
You voluntarily accept and assume any and all risks, known or unknown, associated with Your Use of this Site and our Services including, without limitation, the risk of physical or mental or emotional injury, minor and/or severe bodily harm, death, and/or illness, which arise by any means, including, without limitation: acts, omissions, recommendations or advice given by us.