Advanced Classical Mat — 45 Min

A 45-minute advanced Pilates session focused on advanced classical mat. Includes timed warm-up, controlled movement blocks and cool-down. For experienced practi

Duration

45 min

Difficulty

advanced

Equipment

mat

Muscle groups

back, core, obliques

Exercises

1. 1. Pilates Warm-Up and Breathing

   1 sets · 5 min reps

   Begin with easy joint movement and lateral rib breathing; avoid breath holding.

2. 2. Hundred

   1 sets · 4 min total; alternate sides evenly where applicable reps

   Pulse straight arms beside hips in five-count inhale and exhale cycles. Work at a controlled pace, rest as needed, and stop if painful.

3. 3. Roll Up

   1 sets · 4 min total; alternate sides evenly where applicable reps

   Articulate spine from lying to seated without momentum; bend knees if needed. Work at a controlled pace, rest as needed, and stop if painful.

4. 4. Double Leg Stretch

   1 sets · 4 min total; alternate sides evenly where applicable reps

   Reach arms and legs away then circle arms back with control. Work at a controlled pace, rest as needed, and stop if painful.

5. 5. Scissors

   1 sets · 4 min total; alternate sides evenly where applicable reps

   Alternate straight legs with pelvis stable and neck relaxed. Work at a controlled pace, rest as needed, and stop if painful.

6. 6. Criss Cross

   1 sets · 4 min total; alternate sides evenly where applicable reps

   Rotate ribs toward opposite bent knee without pulling on neck. Work at a controlled pace, rest as needed, and stop if painful.

7. 7. Teaser

   1 sets · 4 min total; alternate sides evenly where applicable reps

   Roll into balanced V position with bent knees if needed; avoid momentum. Work at a controlled pace, rest as needed, and stop if painful.

8. 8. Open Leg Rocker Prep

   1 sets · 4 min total; alternate sides evenly where applicable reps

   Balance seated with bent knees and hold behind thighs. Work at a controlled pace, rest as needed, and stop if painful.

9. 9. Swimming

   1 sets · 4 min total; alternate sides evenly where applicable reps

   Alternate opposite arm and leg lifts while keeping neck long. Work at a controlled pace, rest as needed, and stop if painful.

10. 10. Side Plank

    1 sets · 4 min total; alternate sides evenly where applicable reps

    Stack feet or stagger them and lift hips while breathing normally. Work at a controlled pace, rest as needed, and stop if painful.

11. 11. Cool-Down and Gentle Mobility

    1 sets · 4 min reps

    Slow down with comfortable stretches and calm breathing; avoid forcing range of motion.