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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• Long Box – Overhead Press (Hands Up)

  Long Box · Spinal Extension/Rotation · Reformer · Intermediate

• Long Box – Overhead Press (Single Arm)

  Long Box · Spinal Extension/Rotation · Reformer · Intermediate

• Long Box – Swan

  Long Box · Spinal Extension/Rotation · Reformer · Intermediate

• Long Box – Swan Prep (No Arm Press)

  Long Box · Spinal Extension/Rotation · Reformer · Beginner

• Pulling Straps – Full (with Extension)

  Long Box Pulling Straps · Spinal Extension/Rotation · Reformer · Intermediate

• Pulling Straps – Pull Down (Simple)

  Long Box Pulling Straps · Spinal Extension/Rotation · Reformer · Beginner

• Pulling Straps – T Shape (Airplane)

  Long Box Pulling Straps · Spinal Extension/Rotation · Reformer · Beginner

• Pulling Straps – Triceps Pull Back

  Long Box Pulling Straps · Spinal Extension/Rotation · Reformer · Beginner

• Long Spine Massage – Open Close

  Long Spine Massage · Spinal Extension/Rotation · Reformer · Advanced

• Short Spine Massage

  Spinal Extension/Rotation · Reformer · Intermediate

• Bridge – Articulation (Ball Between Thighs)

  Bridging or Pelvic Lift · Leg Work · Reformer · Beginner

• Bridge – Articulation (Magic Circle)

  Bridging or Pelvic Lift · Leg Work · Reformer · Beginner

• Bridge – Flat Back + Carriage Press

  Bridging or Pelvic Lift · Leg Work · Reformer · Beginner

• Bridge – Flat Back + Carriage Press (Magic Circle)

  Bridging or Pelvic Lift · Leg Work · Reformer · Beginner

• Bridge – Flat Back Lift (Magic Circle)

  Bridging or Pelvic Lift · Leg Work · Reformer · Beginner

• Bridge – Heel lifting (Ball Between Thighs)

  Bridging or Pelvic Lift · Leg Work · Reformer · Intermediate

• Bridge – Hold + Pulse (Ball Between Thighs)

  Bridging or Pelvic Lift · Leg Work · Reformer · Beginner

• Bridging – Articulation (Stable Carriage)

  Bridging or Pelvic Lift · Leg Work · Reformer · Beginner

• Bridging – Flat Back (Stable Carriage)

  Bridging or Pelvic Lift · Leg Work · Reformer · Beginner

• Bridging – Marching

  Bridging or Pelvic Lift · Leg Work · Reformer · Intermediate

• Bridging – Single Leg Toe Tap

  Bridging or Pelvic Lift · Leg Work · Reformer · Intermediate

• Single Leg Bridge – Circles (Stable Carriage)

  Bridging or Pelvic Lift · Leg Work · Reformer · Intermediate

• Single Leg – Bridge Hold

  Bridging or Pelvic Lift · Leg Work · Reformer · Intermediate

• Single Leg – Pelvic Lift (External Rotation)

  Bridging or Pelvic Lift · Leg Work · Reformer · Intermediate

• Single Leg – Pelvic Lift (Parallel)

  Bridging or Pelvic Lift · Leg Work · Reformer · Intermediate

• Knee Stretch – Knees Off (Flat Back)

  Jackrabbit · Leg Work · Reformer · Advanced

• Knee Stretch – Knees Off (Round Back / Jackrabbit)

  Jackrabbit · Leg Work · Reformer · Advanced

• Knee Stretch – Arched Back

  Knee Stretch · Leg Work · Reformer · Intermediate

• Knee Stretch – Flat Back

  Knee Stretch · Leg Work · Reformer · Intermediate

• Knee Stretch – Flat Back (Ball Between Thighs)

  Knee Stretch · Leg Work · Reformer · Intermediate

• Knee Stretch – Round Back

  Knee Stretch · Leg Work · Reformer · Intermediate

• Knee Stretch – Round Back (Ball Between Thighs)

  Knee Stretch · Leg Work · Reformer · Intermediate

• Side Splits – Bent Knee Weight Shift

  Side Splits · Leg Work · Reformer · Intermediate

• Side Splits – Parallel (Knees Bent)

  Side Splits · Leg Work · Reformer · Beginner

• Side Splits – Parallel (Legs Straight)

  Side Splits · Leg Work · Reformer · Beginner

• Side Splits – Small Range Pulses

  Side Splits · Leg Work · Reformer · Beginner

• Side Splits – Static Hold + Squat

  Side Splits · Leg Work · Reformer · Beginner

• Side Splits – Turnout (External Rotation)

  Side Splits · Leg Work · Reformer · Beginner

• Side Splits – Turnout (Knees Bent)

  Side Splits · Leg Work · Reformer · Beginner

• Side Splits – Weight on Standing Leg (Skating)

  Side Splits · Leg Work · Reformer · Intermediate

• Side Splits – Adduction Focus (Parallel)

  Side Splits - Adduction · Leg Work · Reformer · Beginner

• Side Splits – Adduction Focus (Turnout)

  Side Splits - Adduction · Leg Work · Reformer · Beginner

• Side Splits – Static Hold + Adductor Pulls

  Side Splits - Adduction · Leg Work · Reformer · Beginner

• Side Splits – Static Squat (Adductor Hold)

  Side Splits - Adduction · Leg Work · Reformer · Beginner

• Scooter – Flat Back

  Single Leg Knee Stretch / Scooter · Leg Work · Reformer · Beginner

• Scooter – Half Range

  Single Leg Knee Stretch / Scooter · Leg Work · Reformer · Intermediate

• Scooter – Hands Together

  Single Leg Knee Stretch / Scooter · Leg Work · Reformer · Intermediate

• Scooter – Round Back

  Single Leg Knee Stretch / Scooter · Leg Work · Reformer · Beginner