Introduction: The Power of Classical Mat Pilates
Classical Mat Pilates is the foundation of the Original 34 Exercises, a timeless sequence designed to build strength, flexibility, and control. In this guide, I’ll walk you through the Classical Mat Pilates sequence and share my personal practice video so you can see the flow in action.
🔗 Watch my full self-practice of the Original 34 here:
This video is raw, unedited, and without cueing, so you can experience the sequence exactly as it was designed. As a result, you’ll get a clear view of how each movement flows into the next. As a contemporary-trained instructor, I don’t exclusively teach classical Pilates, but I believe it’s important to study and understand the foundation. Therefore, I make time to revisit these exercises in my personal practice.
Whether you’re a Pilates pro or just exploring the Classical Mat Pilates sequence for the first time, this guide will give you a deeper look into its purpose, benefits, and execution.
Who Was Joseph Pilates? A Brief History
Joseph Pilates (1883–1967) was a German-born fitness innovator who developed Contrology, now known as Pilates. However, his journey began with personal struggles. As a child, he suffered from asthma, rickets, and rheumatic fever. Despite these challenges, he remained determined to build his strength and improve his health.
How Pilates Became What It Is Today
Later, during World War I, he worked with injured soldiers, using bed springs to create resistance-based rehab exercises. As a result, this method eventually became the foundation of modern Pilates. After moving to the U.S. in the 1920s, he and his wife, Clara, opened their first Pilates studio in New York. Consequently, dancers, athletes, and performers quickly embraced his method.
His philosophy emphasized mind-body control, precision, and full-body movement, which remains central to Pilates practice today. Furthermore, his principles continue to influence modern fitness disciplines.
Understanding Return to Life Through Contrology
In 1945, Joseph Pilates published Return to Life Through Contrology, where he outlined his movement philosophy and introduced the Original 34 Mat Exercises. This book serves as a guide to his unique approach, explaining how each movement should be performed with precision and control.
Why This Book Still Matters
Joseph emphasized the importance of breath control, concentration, and spinal articulation, all of which can and should be applied to your practice today. If you’re serious about Pilates, I highly recommend checking out his book! It provides valuable insights into how Pilates was originally designed to be practiced.
The Original 34 Classical Mat Pilates Exercises
What Makes the Original 34 Classical Mat Pilates Exercises Unique?
Joseph Pilates designed these exercises to be performed in a specific order, ensuring a seamless flow that works the entire body. Moreover, each exercise builds upon the last, progressively improving strength, flexibility, and control.
How the Original 34 Build Strength and Control
In addition to sequencing, the Original 34 emphasize precision and breath control, making them highly effective. For example, exercises like The Hundred and Teaser require deep core engagement, while The Saw and Spine Stretch enhance spinal mobility. As a result, practicing the full sequence improves posture, coordination, and muscle endurance.
Below is the full sequence of the Original 34 Classical Mat Pilates Exercises as described in Return to Life Through Contrology.
- The Hundred – A dynamic warm-up that activates the core and increases circulation.
- The Roll-Up – Improves spinal articulation and strengthens the abdominals.
- The Roll-Over – Enhances flexibility and spinal control.
- Single-Leg Circle – Develops hip mobility and core stability.
- Rolling Like a Ball – Encourages balance and deep core engagement.
- Single-Leg Stretch – Strengthens the abdominals and improves coordination.
- Double-Leg Stretch – Challenges the core while promoting breath control.
- Spine Stretch – Lengthens the spine and improves posture.
- Open-Leg Rocker – Requires control, balance, and flexibility.
- Corkscrew – Strengthens the obliques while improving spinal rotation.
- The Saw – Enhances flexibility and spinal mobility.
- Swan Dive – Opens the chest and strengthens the back muscles.
- Single-Leg Kick – Focuses on hamstring and glute engagement.
- Double-Leg Kick – Builds back strength while stretching the chest.
- Neck Pull – A challenging move that strengthens the core and spine.
- The Scissors – Increases hamstring flexibility while engaging the core.
- The Bicycle – Promotes mobility and strengthens the abdominals.
- Shoulder Bridge – Activates the glutes, hamstrings, and lower back.
- Spine Twist – Encourages controlled spinal rotation.
- Jack Knife – Strengthens the core and promotes circulation.
- Side Kick Series – Focuses on hip strength and control.
- Teaser – A classic Pilates move that tests balance and core strength.
- Hip Twist – Improves spinal flexibility and core engagement.
- Swimming – Strengthens the back and improves coordination.
- Leg Pull Front – Challenges full-body stability.
- Leg Pull Back – Activates the glutes and hamstrings.
- Side Kick Kneeling – Targets the obliques and hip muscles.
- Side Bend – Strengthens the obliques while improving balance.
- The Boomerang – A challenging move that enhances spinal articulation.
- The Seal – Encourages fluid movement and spinal flexibility.
- The Crab – Tests control and balance while improving flexibility.
- The Rocking – Opens the chest and stretches the front body.
- Control Balance – Requires core engagement and precision.
- The Push-Up – A final move to build upper body strength and endurance.
Final Thoughts: Why Study Classical Mat Pilates?
Even if you practice contemporary Pilates, taking time to study the Original 34 can deepen your understanding of movement, control, and sequencing. Additionally, it can refine your form and strengthen your foundation.
💬 Have you tried the full Classical Mat Pilates sequence before? What’s your favorite (or most challenging!) exercise? Drop a comment and let me know!
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Sources & Further Reading
📖 Pilates, Joseph H., and William J. Miller. Return to Life Through Contrology. Presentation Dynamics, 1945.
➡ Where to Find It: Amazon (Through My LTK Shop)
🌐 Pilates Method Alliance (PMA) – Official Pilates organization providing resources on classical and contemporary Pilates.
➡ Website: pilatesmethodalliance.org
🎓 Scientific Research on the Benefits of Pilates:
- Harvard Health Publishing. “The Health Benefits of Pilates.” Harvard Medical School, 2019.
- National Center for Biotechnology Information (NCBI). “Effects of Pilates on Core Strength and Posture.” (Search for relevant studies)
🎥 No Excuse Girl. “Original 34 Classical Pilates Mat Exercise Sequence | Contrology” YouTube, uploaded by Esther, February 2025.
➡ Watch Here: YouTube Link
📚 Additional Pilates Education Resources:
- Pilatesology (Classical Pilates Classes & Training): pilatesology.com
- Balanced Body (Pilates Equipment & Education): pilates.com
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