12 Classic Pilates Moves You Should Try Right Now

Pilates is a popular form of exercise that emphasizes core strength, flexibility, and control.

Developed by Joseph Pilates in the early 20th century, Pilates has become a mainstay in the fitness world, with millions of people around the globe incorporating Pilates into their workout routines.

In this blog post, we’ll take a look at 12 classic Pilates moves that you should try right now.

The Hundred

The Hundred is a classic Pilates move that helps to warm up the body and engage the core muscles.

To perform this move,

• lie on your back with your knees bent and feet on the floor.
• Lift your head and shoulders off the mat, and extend your arms straight out in front of you.
• Pump your arms up and down, taking five inhales and five exhales for a total of 100 pumps.

Roll Up

The Roll Up is a challenging move that helps to stretch and strengthen the core muscles. To perform this move

• Lie on your back with your arms extended above your head.
• Slowly roll up,
• Reaching for your toes, and
• Then roll back down one vertebra at a time.

Single Leg Circle

The Single Leg Circle is a Pilates move that helps to improve hip mobility and control.

To perform this move

• Lie on your back with one leg extended and the other leg lifted straight up to the ceiling.
• Circle your lifted leg clockwise and
• Counterclockwise for several reps before switching to the other leg.

Spine Stretch Forward

The Spine Stretch Forward is a Pilates move that helps to stretch the back and improve spinal mobility.

To perform this move

• Sit on the floor with your legs extended in front of you.
• Reach your arms forward and round your spine
• Bringing your forehead to your knees.

Double Leg Stretch

The Double Leg Stretch is a classic Pilates move that helps to strengthen the core muscles.

To perform this move

• Lie on your back with your knees bent and feet on the floor.
• Bring your knees in towards your chest and wrap your arms around your shins.
• Then, extend your arms and legs out in opposite directions before bringing them back in towards your chest.

Criss-Cross

The Criss-Cross is a Pilates move that helps to tone the oblique muscles.

To perform this move

• Lie on your back with your knees bent and hands behind your head.
• Lift your head and shoulders off the mat and twist your torso
• Bringing your right elbow towards your left knee.
• Switch sides and repeat for several reps.

Shoulder Bridge

The Shoulder Bridge is a Pilates move that helps to strengthen the glutes and hamstrings.

To perform this move

• Lie on your back with your knees bent and feet on the floor.
• Lift your hips off the mat, keeping your arms and shoulders on the ground.
• Hold the position for several seconds before lowering back down.

Teaser

The Teaser is a challenging Pilates move that helps to strengthen the core muscles.

To perform this move

• Lie on your back with your arms and legs extended.
• Roll up into a seated position and then extend your arms and legs out in front of you.
• Hold the position for several seconds before rolling back down.

Swan

The Swan is a Pilates move that helps to improve upper body strength and flexibility.

To perform this move

• Lie on your stomach with your hands under your shoulders.
• Lift your chest off the mat,
• Keeping your arms straight, and
• Then lower back down.

Saw
The Saw is a Pilates move that helps to stretch and strengthen the back and oblique muscles.

• To perform this move,
• Sit on the floor with your legs extended in a V-shape.
• Twist your torso to one side
• Reaching your opposite hand towards your foot.