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 work to help you become familiar with the original Pilates Method that Joe Pilates published in his book “Return to Life”.

It’s best just do do the whole sequence everyday, that way excuses are more difficult to rationalise and “putting-it-off-itis” is less likely to have a lasting negative effect.  Simple rules are easier to follow!

The Single Straight Leg Stretch was not a part of “Return to Life”, but it’s included for historical reasons…

Starters

One Hundred – Roll Up – Single Leg Circles – Rolling Like a Ball – Single Leg Stretch – Double Leg Stretch – Single Straight Leg Stretch – Spine Stretch Forward – The Saw – Thigh Stretch – Side Kick – Seal

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 – Leg Circles – Rolling – Single Leg Stretch – Double Leg Stretch – Single Straight Leg Stretch – Double Straight Leg Stretch – Crisscross – Spine Stretch  – Open Leg rocker – Corkscrew I – The Saw – Swan – 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 – Leg Circles – Rolling – Single Leg Stretch – Double Leg Stretch – Single Straight Leg Stretch * – Double Straight Leg Stretch * – Crisscross * – Spine Stretch – Open Leg rocker – Corkscrew – The Saw – Swan – Single Leg Kick – Double Leg Kick – Neck Pull – Spine Twist I – Jackknife – Side Kick – Side Kick Lift – Teaser –
Hip Circle – Swimming – Leg Pull Front – Leg Pull – Twist aka Side Bend (Twist part only) – Seal – Control Balance

Full Monty
One Hundred – Roll Up – Roll Over – Leg Circles – Rolling – Single Leg Stretch – Double Leg Stretch – Single Straight Leg Stretch * – Double Straight Leg Stretch * – Crisscross * – Spine Stretch – Open Leg rocker – Corkscrew – The Saw – Swan – Single Leg Kick – Double Leg Kick – Thigh Stretch * – Neck Pull – Scissors & Helicopter – Bicycle – Shoulder Bridge – Spine Twist – Jackknife – Side Kick – Side Kick Lift * – Side Kick Variation 1 * – Side Kick Variation 2 * – Teaser I, II, III, IV. – Hip Circle – Swimming – Leg Pull Front – Leg Pull – Side Kick Kneeling – Twist aka Side Bend – Boomerang – Seal – Crab – Rocking – Control Balance – Push Up