Pilates is more than a trendy fitness buzzword—it’s a time-tested system designed to strengthen the body with an emphasis on core strength, flexibility, posture, and controlled breathing. Originally developed by Joseph Pilates in the early 20th century, this discipline has stood the test of time and is still widely practiced for its full-body benefits.
Whether you’re a beginner or someone looking to revisit the fundamentals, practicing classic Pilates moves can lay the groundwork for long-term body conditioning. The beauty of Pilates is that it can be practiced anywhere, requires minimal equipment, and is adaptable to all fitness levels.
In this blog post, we explore 12 classic Pilates exercises you should try right now. Each move is explained in detail, with benefits and references to support its inclusion in your fitness regimen.
1. The Hundred
Purpose: Warms up the body, boosts circulation, and activates the core.
How to do it:
- Lie on your back with legs lifted to a 45° angle.
- Lift your head, neck, and shoulders off the mat.
- Extend arms beside your body, hovering just above the floor.
- Pump your arms up and down while inhaling for 5 counts and exhaling for 5 counts. Repeat for 100 counts.
✅ Pro tip: Modify by bending knees or lowering legs if it strains the lower back.
A study in the Journal of Bodywork and Movement Therapies highlighted The Hundred as an effective core endurance exercise (Jung et al., 2016).
2. Roll-Up
Purpose: Strengthens abdominals and improves spinal flexibility.
How to do it:
- Lie flat with arms extended overhead and legs together.
- Slowly roll up one vertebra at a time to reach toward your toes.
- Reverse the motion to lie back down with control.
✅ Focus: Use your abs, not momentum. Keep movements smooth and slow.
3. Single-Leg Stretch
Purpose: Builds core control and improves coordination.
How to do it:
- Lie on your back with knees pulled into your chest.
- Lift your head and shoulders.
- Extend one leg at a 45° angle while the other stays bent.
- Switch legs in a scissoring motion while maintaining core engagement.
✅ Tip: Keep elbows wide and torso stable throughout.
4. Double-Leg Stretch
Purpose: Increases core endurance and stability.
How to do it:
- From a crunch position, hug both knees to your chest.
- Inhale and extend arms and legs outward.
- Exhale and circle arms around to hug knees again.
✅ Why it works: Teaches coordination between breath and movement—key in Pilates practice.
5. Rolling Like a Ball
Purpose: Improves balance, coordination, and spine mobility.
How to do it:
- Sit with knees bent, feet off the floor, and hands holding your shins.
- Engage your core and roll backward, keeping your rounded shape.
- Return to seated without letting your feet touch the floor.
✅ Challenge: Control the return—don’t flop back!
This move promotes spinal massage and teaches balance in a dynamic setting (Latey, 2002).
6. Single Straight-Leg Stretch (Scissors)
Purpose: Strengthens the abs and stretches hamstrings.
How to do it:
- Lie on your back with both legs extended upward.
- Hold one leg gently while lowering the other toward the floor.
- Switch legs in a controlled, scissoring motion.
✅ Modification: Keep the lower leg higher if you feel strain in the back.
7. Criss-Cross
Purpose: Strengthens the obliques and improves torso rotation.
How to do it:
- Begin in a crunch position with hands behind your head.
- Bring one elbow toward the opposite knee while extending the other leg.
- Twist and switch sides.
✅ Caution: Avoid pulling on the neck—lift with your abs.
8. Spine Stretch Forward
Purpose: Improves spinal articulation and stretches the back and hamstrings.
How to do it:
- Sit tall with legs extended shoulder-width apart and feet flexed.
- Inhale to lengthen the spine.
- Exhale and reach forward from the waist, rounding the spine.
- Inhale to return upright.
✅ Why it matters: It counteracts slouching and promotes upright posture.
9. Saw
Purpose: Enhances spinal rotation and stretches hamstrings and obliques.
How to do it:
- Sit with legs extended wide, arms stretched out to the sides.
- Inhale to rotate your torso to one side.
- Exhale and reach the opposite hand toward your pinky toe like you’re “sawing” past it.
- Return and repeat on the other side.
✅ Alignment: Keep both sit bones grounded for an effective twist.
10. Shoulder Bridge
Purpose: Strengthens glutes, hamstrings, and spinal stabilizers.
How to do it:
- Lie on your back with knees bent and feet hip-width apart.
- Lift your hips into a bridge, squeezing your glutes.
- Hold briefly, then lower with control.
✅ Upgrade: Try lifting one leg while keeping hips steady for an added challenge.
According to the Journal of Physical Therapy Science, the Shoulder Bridge is especially effective for pelvic stabilization (Kim et al., 2015).
11. Teaser
Purpose: Challenges core control, balance, and coordination.
How to do it:
- Lie flat and raise both legs to 45°, arms extended overhead.
- Simultaneously lift your upper body and legs into a V-shape, balancing on your sit bones.
- Hold, then roll down slowly.
✅ Beginner tip: Start with one leg extended if full Teaser is too advanced.
12. Swimming
Purpose: Strengthens the lower back, glutes, and shoulders.
How to do it:
- Lie face down with arms and legs extended.
- Lift all limbs slightly off the ground.
- Flutter your arms and legs in small, alternating pulses.
✅ Why it’s great: Balances out core work by activating the posterior chain, often undertrained.
Why These Moves Matter
Practicing these 12 classic Pilates exercises consistently can yield:
- Better posture
- Stronger core and back muscles
- Improved flexibility and joint health
- Greater mind-body awareness
- Reduced risk of injury, especially for people with sedentary habits
How to Structure a Classic Pilates Routine
Try this 20–30 minute sequence:
| Exercise | Duration/Reps |
|---|---|
| The Hundred | 100 pulses |
| Roll-Up | 5–8 reps |
| Single-Leg Stretch | 8–10 per leg |
| Double-Leg Stretch | 8 reps |
| Criss-Cross | 10 per side |
| Spine Stretch Forward | 5–6 reps |
| Saw | 5 per side |
| Shoulder Bridge | 8–10 reps |
| Teaser | 5 reps |
| Swimming | 30 seconds |
Always end with a few minutes of gentle breathing or a child’s pose to cool down.
Final Thoughts
Pilates is proof that you don’t need complex equipment or high-impact routines to build a strong, balanced body. These 12 classic moves offer a foundation you can build upon—enhancing not just physical fitness but mental focus and movement quality.
Start slow, focus on form and breath, and allow your body to adapt. As Joseph Pilates once said:
“In 10 sessions, you’ll feel the difference. In 20, you’ll see the difference. And in 30, you’ll have a whole new body.”
References:
- Jung, J., et al. (2016). The effects of Pilates on core muscle activation. Journal of Bodywork and Movement Therapies.
- Kim, M. H., et al. (2015). Effects of Pilates mat exercises on postural alignment and core stability. Journal of Physical Therapy Science.
- Latey, P. (2002). The Pilates method: history and philosophy. Journal of Bodywork and Movement Therapies.
💬 Have you tried any of these Pilates classics? Share your favorite move or success story in the comments below!
