Library
Exercise Library
93 exercises for Pilates teachers. Filter by body part, equipment, and difficulty.
The Hundred
Lie on back with legs at tabletop. Curl head and shoulders up, pump arms vigorously while breathing in a 5-count pattern.
Rectus abdominis, transverse abdominis, hip flexors
Roll-Up
Lie flat with arms overhead. Articulate spine off the mat one vertebra at a time, reaching forward toward toes. Slowly roll back down.
Rectus abdominis, spinal erectors, hamstrings
Single Leg Circle
Lie on back with arms by sides. Extend one leg to ceiling, circle it across the body, down, around, and back up. Keep hips stable.
Hip flexors, obliques, glutes
Rolling Like a Ball
Sit with knees to chest, feet off mat. Balance on sit bones, round spine, and roll back to shoulders. Use momentum to return to seated.
Transverse abdominis, spinal erectors
Single Leg Stretch
Lie on back with head and shoulders curled up. Pull one knee to chest while extending other leg out at 45 degrees. Switch legs.
Rectus abdominis, transverse abdominis, hip flexors
Double Leg Stretch
Curl head and shoulders up with knees to chest. Extend arms and legs out long, then circle arms around to hug knees back in.
Rectus abdominis, transverse abdominis
Criss Cross
Lie on back with legs in tabletop. Curl up and rotate torso, bringing opposite elbow to knee while extending other leg.
Internal & external obliques, rectus abdominis
Teaser
Lie on back with arms overhead. Simultaneously lift legs and torso into a V-shape, arms parallel to legs. Lower with control.
Rectus abdominis, hip flexors, quadriceps, spinal erectors
Swan
Lie face down with hands under shoulders. Press up through arms, lifting chest off mat while keeping pelvis grounded.
Spinal erectors, rhomboids, glutes
Swimming
Lie face down with arms and legs extended. Lift opposite arm and leg simultaneously, alternating in a swimming/fluttering motion.
Spinal erectors, glutes, hamstrings, shoulder stabilizers
Side Kick
Lie on side with legs slightly forward. Kick top leg forward and back in a controlled arc, keeping torso stable.
Glutes, hip abductors, obliques
Mermaid
Sit in a mermaid position (both knees bent to one side). Reach arm up and over into a side bend, then return. Switch sides.
Obliques, intercostals, hip flexors, quadriceps
Footwork (Reformer)
Lie on carriage with feet on footbar. Press carriage out by extending legs, then control the return. Various foot positions.
Quadriceps, hamstrings, glutes, calves
The Hundred (Reformer)
Lie on reformer with straps in hands. Legs in tabletop, curl head up, pump arms with reformer resistance while breathing 5-count pattern.
Rectus abdominis, transverse abdominis, hip flexors
Stomach Massage
Sit on reformer with feet on footbar. Round spine and curl back, then pull the carriage back with your abdominals.
Rectus abdominis, hip flexors, quadriceps
Ring Chest Press
Hold ring in both hands at chest height. Press ring forward and back, squeezing the ring throughout.
Pectorals, triceps, shoulder stabilizers
Ring Inner Thigh Press
Lie on back with ring between knees or ankles. Squeeze ring, hold, release. Works inner thighs and pelvic floor.
Hip adductors, pelvic floor
Ball Ab Curl
Lie back over exercise ball with feet flat. Curl shoulders up off the ball, engaging abdominals. Lower.
Rectus abdominis, transverse abdominis
Ball Back Extension
Lie face down over ball with hands on floor. Lift chest and legs off the ball, balancing on the ball.
Spinal erectors, glutes
Band Seated Row
Sit with legs extended, band around feet. Pull band toward chest with elbows close to body. Squeeze shoulder blades.
Rhomboids, latissimus dorsi, biceps
Band Clamshell
Lie on side with band around thighs. Keeping feet together, lift top knee against band resistance. Lower.
Gluteus medius, hip abductors
Chair Walking
Stand on Wunda Chair, press pedals down one foot at a time in a walking motion, maintaining balance.
Quadriceps, glutes, hip flexors, core
Spine Twist
Sit tall with legs together, arms out to sides at shoulder height. Twist torso left and right in a controlled rotation.
Obliques, spinal erectors, hip rotators
Saw
Sit with legs wide, arms out. Rotate torso and reach opposite hand toward foot, sawing past the foot.
Obliques, spinal erectors, hamstrings
Cat-Cow
On hands and knees, alternate between rounding spine up (cat) and arching spine down (cow). Move with breath.
Spinal erectors, transverse abdominis, neck flexors
Child's Pose
Kneel on mat, sit back on heels, extend arms forward and lower chest toward mat. Rest and breathe.
Spinal erectors, glutes, quads
Downward Dog
From hands and knees, lift hips up and back into an inverted V-shape. Press heels toward mat.
Spinal erectors, hamstrings, calves, shoulder stabilizers
Plank
Hold a push-up position with hands under shoulders, body in a straight line from head to heels.
Rectus abdominis, transverse abdominis, shoulders, glutes
Side Plank
Lie on side, stack feet, lift hips off mat. Support body on forearm or hand. Hold.
Obliques, gluteus medius, shoulder stabilizers
Glute Bridge
Lie on back with knees bent, feet flat. Lift hips toward ceiling, squeezing glutes at top. Lower with control.
Glutes, hamstrings, spinal erectors
Clamshell
Lie on side with legs stacked and bent at 45 degrees. Keeping feet together, lift top knee. Lower.
Gluteus medius, hip abductors
Kneeling Hip Flexor Stretch
Kneel on one knee, other foot flat in front. Shift hips forward, feeling stretch in the kneeling hip. Switch sides.
Hip flexors (iliopsoas, rectus femoris)
Supine Hamstring Stretch
Lie on back with one leg extended up, holding behind thigh or calf. Gently pull leg toward head. Switch sides.
Hamstrings, calf
Spine Stretch Forward
Sit tall with legs slightly wider than hips. Reach forward, articulating spine one vertebra at a time.
Spinal erectors, hamstrings
Open Leg Rocker
Balance on sit bones with legs in a V-shape, holding ankles. Roll back then return to balance.
Transverse abdominis, hip flexors, spinal erectors
Boomerang
Sit tall, cross ankles, roll back to shoulders, swing legs over and through to a forward fold. Reverse to return.
Rectus abdominis, hip flexors, spinal erectors, hamstrings
Control Balance
Lie on back, lift legs and hips overhead into a shoulder stand position, reaching legs toward floor behind head.
Abs, hip flexors, hamstrings, shoulder stabilizers
Plié with Relevé
Stand at the barre with heels together, toes turned out. Bend knees over toes into plié, then press up onto the balls of the feet into relevé. Lower and repeat.
Quads, adductors, glutes, calves
Grand Plié
From first or second position, bend knees fully until thighs are near parallel, heels lifting off the floor in first position. Return to straight legs.
Quads, adductors, glutes, calves, Achilles
Tendu
Stand at the barre with one hand on the barre. Slide the working foot along the floor from first position to a fully pointed foot, then close back.
Hip flexors, calf, foot intrinsics
Dégagé
Same as tendu but brush the foot off the floor a few inches, pointing sharply, then close. A quick, dynamic tendu.
Hip flexors, quads, ankle
Rond de Jambe
With the working toe on the floor, trace a half-circle from front to back (or reverse), keeping the hip still and the leg rotated out.
Hip rotators, adductors, abductors
Frappé
Working foot wraps around the ankle, then strikes out to a point with a sharp, whip-like extension. Quick and precise.
Quads, hip flexors, ankle
Grand Battement
Brush the working leg up to hip height or higher in a controlled kick, then lower with resistance. Classic barre leg lengthener.
Hip flexors, hamstrings, glutes
Arabesque
Standing on one leg, extend the other leg straight behind you while hinging the torso forward. Hold with the back flat.
Glutes, hamstrings, spinal erectors
Passé Balance
Standing on one leg, bring the working foot to the knee (passé/retiré) and hold, then lower with control. A balance builder.
Glutes, quads, calves, core
Attitude
Standing on one leg, lift the working leg behind you with the knee bent at 90 degrees, hip extended. A strength-and-balance hold.
Glutes, hamstrings, core
Thigh Squeeze at Barre
Standing with feet in parallel or first position, squeeze a ball or block between the thighs, pulsing gently. Barre's famous inner-thigh work.
Adductors, pelvic floor
Seat Lift (Bubble)
Facing away from the barre, hinge forward and lift one bent leg behind you, pulsing the heel toward the ceiling.
Glutes, hamstrings
Seat Circles
From the seat-lift position, draw small circles with the lifted heel — forward, side, and back. Works the whole glute complex.
Glutes, hamstrings
Curtsy Lunge at Barre
From standing, step one leg behind and across into a curtsy lunge, bending both knees. Press back up through the glute.
Glutes, adductors, quads
Back Extension at Barre
Facing the barre with hands on it, hinge forward and lift both legs behind you alternately, lengthening the spine.
Spinal erectors, glutes, hamstrings
Hamstring Curl at Barre
Facing the barre, bend one knee and curl the heel toward the glute, resisting on the way down. Focused hamstring work.
Hamstrings
Barre Plank
Forearm plank with feet together and hips lifted slightly into a high glute squeeze — or pulse the hips for extra burn.
Core, shoulders, glutes
Core Pulse at Barre
On the mat, legs in tabletop, curl up and pulse the upper body in small, sharp movements while holding the legs still.
Rectus abdominis, transverse abdominis
Side Bend at Barre
Standing tall with one hand on the barre, reach the other arm overhead and bend sideways over the barre, stretching the waist.
Obliques, intercostals
Scoop at Barre
Standing at the barre, round the spine and scoop the abs in, pressing the navel to the spine while pulsing the pelvis.
Transverse abdominis, hip flexors
Arm Press & Pulse
With light weights or just resistance, hold arms out to the sides and pulse them up and down in tiny movements.
Shoulders, triceps, chest
Triceps Dip at Barre
Sit at the edge of a chair or mat with hands behind you, bend the elbows to lower the hips, then press back up.
Triceps, shoulders
Bicep Curl with Small Weights
Standing tall, curl light weights (1-2 lb) from the thighs to the shoulders, keeping elbows pinned to the ribs.
Biceps, forearms
Port de Bras
A flowing arm sequence — arms rise to first position, open to second, and sweep down — coordinated with breath. Graceful upper-body work.
Shoulder stabilizers, upper back, core
Relevé Calf Raise
At the barre, press up onto the balls of the feet as high as possible, then lower slowly. Repeat in parallel and turned-out positions.
Calves, ankles
Hamstring Stretch at Barre
Place one heel on the barre (or a chair), hinge forward with a flat back, and fold over the extended leg.
Hamstrings, calf
Hip Flexor Stretch at Barre
In a half-kneeling position at the barre, press the hips forward until a stretch is felt in the back hip and thigh.
Hip flexors, quads
Waterfall Down the Barre
Standing at the barre, walk the hands down the barre toward the floor, letting the spine hang, then walk back up one vertebra at a time.
Spine, hamstrings, shoulders
Mountain Pose (Tadasana)
Stand tall with feet together or hip-width, arms at sides. Engage legs, lift the chest, and ground through all four corners of the feet.
Full body posture, quads, core
Warrior I (Virabhadrasana I)
From a lunge, square the hips to the front, drop the back heel, and reach both arms overhead. Hold with the front knee stacked over the ankle.
Quads, glutes, hip flexors, shoulders
Warrior II (Virabhadrasana II)
With legs wide, turn the front foot out and bend the front knee over the ankle. Extend arms parallel to the floor, gaze over the front hand.
Quads, glutes, inner thighs
Warrior III (Virabhadrasana III)
From standing, hinge forward and extend one leg behind until the body is parallel to the floor, arms reaching forward or back.
Glutes, hamstrings, core, back
Triangle Pose (Trikonasana)
From wide legs, extend the front arm forward and lower the hand to the shin, floor, or block, reaching the other arm to the ceiling.
Hamstrings, obliques, hips
Tree Pose (Vrksasana)
Stand on one leg and place the other foot on the inner thigh or calf (never the knee). Bring palms together at the chest or overhead.
Glutes, quads, core, ankles
Chair Pose (Utkatasana)
From standing, sit the hips back and down as if into a chair, reaching the arms overhead. Hold the low position.
Quads, glutes, calves, core
Cobra Pose (Bhujangasana)
Lie face down with hands under the shoulders. Press through the hands to lift the chest, keeping the pelvis on the floor.
Spinal erectors, chest, abdominal stretch
Locust Pose (Salabhasana)
Lie face down and lift the chest, arms, and legs off the floor, reaching long through the limbs.
Spinal erectors, glutes, hamstrings
Bow Pose (Dhanurasana)
Lie face down, bend the knees, and reach back to hold the ankles. Lift the chest and thighs off the floor.
Back, glutes, hip flexors, chest
Boat Pose (Navasana)
Sit with knees bent, lift the feet, and extend the legs to 45 degrees while reaching the arms parallel to the floor.
Rectus abdominis, hip flexors
Plank Pose (Phalakasana)
From hands and knees, step back into a straight line from head to heels, wrists under shoulders.
Core, shoulders, arms, glutes
Side Plank (Vasisthasana)
From plank, shift to one hand and stack the feet or place them one in front of the other. Lift the hips and reach the top arm up.
Obliques, shoulders, glutes
Low Lunge (Anjaneyasana)
From downward dog, step one foot forward between the hands and lower the back knee. Option to reach the arms overhead.
Hip flexors, quads, psoas
Pigeon Pose (Eka Pada Rajakapotasana)
From tabletop, bring one shin forward and extend the other leg straight back. Lower the hips and fold forward if desired.
Glutes, hip rotators
Happy Baby (Ananda Balasana)
Lie on your back, grab the outsides of the feet, and gently draw the knees toward the armpits while rocking side to side.
Glutes, inner thighs, hip flexors
Seated Forward Fold (Paschimottanasana)
Sit with legs extended, reach the arms overhead, and hinge forward over the legs, holding the shins or feet.
Hamstrings, lower back
Bridge Pose (Setu Bandhasana)
Lie on your back with knees bent and feet flat. Press through the feet to lift the hips toward the ceiling.
Glutes, hamstrings, spinal erectors
Shoulder Stand (Sarvangasana)
From lying, lift the legs and hips overhead, supporting the back with the hands and stacking the legs vertically.
Neck, shoulders, upper back
Fish Pose (Matsyasana)
Lie on your back, prop onto the forearms, and lift the chest while dropping the crown of the head toward the floor.
Chest, neck, spinal extensors
Camel Pose (Ustrasana)
From kneeling, press the hips forward and reach back to hold the heels, arching the spine and opening the chest.
Front body, hip flexors, spine
Pyramid Pose (Parsvottanasana)
From a wide stance with one foot forward, square the hips and fold over the front leg, hands to the floor or blocks.
Hamstrings, hips
Goddess Pose (Utkata Konasana)
From a wide stance with toes turned out, bend the knees and lower the hips until the thighs are near parallel. Reach the arms overhead or to the hips.
Quads, glutes, inner thighs
Frog Pose (Mandukasana)
From hands and knees, slide the knees wide and bring the ankles in line with the knees. Lower the forearms and sink the hips back.
Inner thighs, adductors, groin
Butterfly (Baddha Konasana)
Sit with the soles of the feet together and knees dropped wide. Hold the feet and lengthen the spine, folding forward as far as comfortable.
Inner thighs, groin, hips
Half Moon Pose (Ardha Chandrasana)
From triangle, bend the front knee and place the front hand on the floor, lifting the back leg parallel to the floor. Reach the top arm up.
Glutes, hamstrings, core, balance
Eagle Pose (Garudasana)
Stand on one leg, wrap the opposite leg around it (or touch the toes to the floor), and wrap the arms in front. Squat slightly.
Calves, shoulders, balance
Savasana (Corpse Pose)
Lie flat on your back, legs relaxed and arms at your sides, palms up. Close the eyes and breathe naturally for several minutes.
Full body relaxation