Pilates Basic Five Mat Exercises

Introduction

• Welcome to "For Pilates Sake"
• Today's focus: Basic five mat exercises
• Breakdown available in a link above
• Demonstrating three versions:
  • Advanced version (by teachers)
  • Intermediate version
  • Beginner version
• Previous videos contain more versions

Getting Ready

• Start on your back for the 100s
• Deep breath in and exhale to reach 100 position
• Start pumping:
  • Inhale: 2, 3, 4, 5
  • Exhale: 2, 3, 4, 5
• Focus on full breathing, expanding the rib cage
• Goal: Warm up the body and room
• 3 more sets, then a final exhale count down to 1
• Transition to the Roll-Up

Roll-Up Exercise

• Use a strap if needed; hook feet into it
• Advanced cue: inhale to lift and exhale to roll up
• Inhale to roll back and exhale on the way down
• Emphasize full inhales and exhales
• Tip for Melody: Flex the spine, avoid reaching too far forward
• Goal: Engage abdominal flexors
• Finish and prepare for Single Leg Circle

Single Leg Circle

• Pad behind head optional, grab back of right leg
• Flex and point foot, stretch tailbone toward bottom foot
• Choose your version:
  • Arms down by sides
  • Inhale first half circle, exhale second half
  • TikTok version or bent/straight leg
• Switch direction: inhale from 12 to 5, exhale back
• Keep hips stable and prevent rocking
• 2 more circles, then switch legs

Switch to Left Leg

• Flex and point foot, prepare for your version
• Inhale first half circle, exhale second half
• Tips: Move leg, not spine; stabilize hips
• Reverse direction: inhale to start, exhale to twist
• Finish 5 circles, pull knee in, give a little "de-shrug"
• Roll up to sit, prepare for Rolling Like a Ball

Rolling Like a Ball

• Hands behind hips, lift bum, sit onto heels
• Front of legs for full version, behind for modified
• Inhale to roll back to shoulders, exhale to sitting bones
• Knees slightly apart, little heel squeeze for inner line
• 2 more rolls, then transition to Spine Stretch

Spine Stretch

• Straighten legs, optional bent knees or sit on pad
• Inhale to flex feet and raise arms
• Exhale to flex spine and push air out
• Focus on spine flexion, not toe touching
• Inhale to rise back up, shoulders down
• 2 more stretches, exhale fully on each
• Finish session and lower arms

Conclusion

• Can be done daily, under 5 minutes
• Lubricates spine, warms body, maintains health
• Thanks for participating!