Advanced Total Body Mat — 15 Min

A 15-minute advanced Pilates session focused on advanced total body mat. Includes timed warm-up, controlled movement blocks and cool-down. For experienced pract

Duration

15 min

Difficulty

advanced

Equipment

mat

Muscle groups

back, core, glutes, hips

Exercises

1. 1. Pilates Warm-Up and Breathing

   1 sets · 2 min reps

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

2. 2. Hundred

   1 sets · 2 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. Scissors

   1 sets · 2 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.

4. 4. Teaser

   1 sets · 1 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.

5. 5. Side Kick Front Back

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

   Swing top leg forward and back in a small controlled range. Work at a controlled pace, rest as needed, and stop if painful.

6. 6. Shoulder Bridge

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

   Lift hips and extend one leg only if pelvis stays stable. Work at a controlled pace, rest as needed, and stop if painful.

7. 7. Leg Pull Front

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

   From plank lift one leg briefly without dropping hips. Work at a controlled pace, rest as needed, and stop if painful.

8. 8. Swimming

   1 sets · 1 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.

9. 9. Swan Prep

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

   Lift upper chest gently using back muscles without compressing lower spine. Work at a controlled pace, rest as needed, and stop if painful.

10. 10. Spine Stretch Forward

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

    Sit tall and round upper back forward without forcing hamstrings. Work at a controlled pace, rest as needed, and stop if painful.

11. 11. Cool-Down and Gentle Mobility

    1 sets · 2 min reps

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