Pilates Exercise Library

299 Pilates exercise variations for Reformer, Mat, Chair, Cadillac and Barrel — with starting positions, step-by-step instructions and teaching cues. Free for instructors.

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• Cat–Cow

  All-four Warmup · Warm-up · Reformer · Beginner

• Opposite Arm & Leg Reach

  All-four Warmup · Warm-up · Reformer · Beginner

• Pelvic Clock (Quadruped)

  All-four Warmup · Warm-up · Reformer · Beginner

• Sternum Drop

  All-four Warmup · Warm-up · Reformer · Beginner

• Tail Wag

  All-four Warmup · Warm-up · Reformer · Beginner

• Dead Bug (Ball Between Hands and Thighs)

  Dead Bug · Warm-up · Reformer · Beginner

• Neck Circles + Side Drop

  Standing Warmup · Warm-up · Reformer · Beginner

• Pilates Squat (Parallel)

  Standing Warmup · Warm-up · Reformer · Beginner

• Pilates Squat (Wide External Rotation)

  Standing Warmup · Warm-up · Reformer · Beginner

• Roll Down + Alternating Knee Extension

  Standing Warmup · Warm-up · Reformer · Beginner

• Standing Arm Circles (Both Directions)

  Standing Warmup · Warm-up · Reformer · Beginner

• Standing Lateral Breathing with Arm Lift

  Standing Warmup · Warm-up · Reformer · Beginner

• Standing Lateral Flexion (Hand Walk)

  Standing Warmup · Warm-up · Reformer · Beginner

• Standing Pelvic Tilt + Pelvic Clock

  Standing Warmup · Warm-up · Reformer · Beginner

• Standing Roll Down

  Standing Warmup · Warm-up · Reformer · Beginner

• Dead Bug

  Supine Warmup · Warm-up · Reformer · Beginner

• Hundred Prep – Curl Up/Down (Feet on Footbar)

  Supine Warmup · Warm-up · Reformer · Beginner

• Knee Sways

  Supine Warmup · Warm-up · Reformer · Beginner

• Lateral Breathing (Supine on Carriage)

  Supine Warmup · Warm-up · Reformer · Beginner

• Marching

  Supine Warmup · Warm-up · Reformer · Beginner

• Oblique Abdominal Curl

  Supine Warmup · Warm-up · Reformer · Beginner

• Pelvic Tilt + Pelvic Clock

  Supine Warmup · Warm-up · Reformer · Beginner

• Toe Tap

  Supine Warmup · Warm-up · Reformer · Beginner

• Abdominal Curl (Ball Between Knees)

  Supine Warmup (with Ball) · Warm-up · Reformer · Beginner

• Knee Sways (Ball Between Knees)

  Supine Warmup (with Ball) · Warm-up · Reformer · Beginner

• Knee Sways with Arm Reach (Ball Between Hands)

  Supine Warmup (with Ball) · Warm-up · Reformer · Intermediate

• Oblique Curl (Ball Between Knees)

  Supine Warmup (with Ball) · Warm-up · Reformer · Beginner

• Coordination (Ball Between Ankles)

  Coordination · Abs/Core · Reformer · Intermediate

• Coordination – Iron Cross (T-shape)

  Coordination · Abs/Core · Reformer · Intermediate

• Coordination – Legs In & Out

  Coordination · Abs/Core · Reformer · Intermediate

• Coordination – One Leg Open

  Coordination · Abs/Core · Reformer · Intermediate

• Coordination – Simple

  Coordination · Abs/Core · Reformer · Intermediate

• Coordination – Starfish

  Coordination · Abs/Core · Reformer · Intermediate

• Kneeling Abs – Flat Back

  Kneeling Abs Facing Back · Abs/Core · Reformer · Beginner

• Kneeling Abs – Knee Hover

  Kneeling Abs Facing Back · Abs/Core · Reformer · Advanced

• Kneeling Abs – Latissimus Dorsi Pull

  Kneeling Abs Facing Back · Abs/Core · Reformer · Intermediate

• Kneeling Abs – Oblique

  Kneeling Abs Facing Back · Abs/Core · Reformer · Beginner

• Kneeling Abs – Opposite Arm/Leg

  Kneeling Abs Facing Back · Abs/Core · Reformer · Advanced

• Kneeling Abs – Round Back

  Kneeling Abs Facing Back · Abs/Core · Reformer · Beginner

• Kneeling Abs – Single Leg Reach

  Kneeling Abs Facing Back · Abs/Core · Reformer · Intermediate

• Obliques Roll Down

  Seated Roll Down · Abs/Core · Reformer · Beginner

• Roll Down (Isometric Hold)

  Seated Roll Down · Abs/Core · Reformer · Beginner

• Roll Down with Biceps Curl

  Seated Roll Down · Abs/Core · Reformer · Beginner

• Roll Down with Posterior Shoulder Press

  Seated Roll Down · Abs/Core · Reformer · Beginner

• Roll Down with Rows (Narrow)

  Seated Roll Down · Abs/Core · Reformer · Beginner

• Roll Down with Rows (Wide Elbows)

  Seated Roll Down · Abs/Core · Reformer · Beginner

• Roll Down – Alternating Double Leg Lift

  Seated Roll Down · Abs/Core · Reformer · Intermediate

• Roll Down – Alternating Switch (Tabletop)

  Seated Roll Down · Abs/Core · Reformer · Intermediate