The Pilates Workout

The Pilates Workout is a standard routine that contains:

A warmup
A series of Pilates exercises
A cooldown

Warmup

Your Pilates warmup should consist of several movements and stretches designed to loosen muscles, increase blood flow, and deepen breathing. If you’re not familiar with the movements and stretches below, ask your Pilates instructor for more specific guidance.

Warm-Up Movements

Arm swinging, toe flexing, and ankle rotation
Back, neck, and shoulder rolls

Warm-Up Stretches

Calf stretches
Hamstring, thigh, and groin stretches

The Pilates Exercises

Although Joseph Pilates created hundreds of exercises, the main Pilates fitness program centers around 32 of them. A standard Pilates workout consists of a series of consecutive exercises, known as a sequence. The sequence you perform should depend on your level of fitness and Pilates expertise (for detailed instructions, see Pilates Exercises).

The Mind-Body Approach to Pilates

Pilates exercises should be performed in two stages:

Envision your body performing the actual exercise. This technique is known as visualization.
Perform the physical movements required.

The first stage engages the mind; the second directs the body. Together, they encourage a mind-body connection.

Cooldown

The cooldown allows the body to absorb energy produced during the workout. It also lets you reflect on your workout and focus on your breathing. You can use movements and stretches similar to those used during your warmup.

Acknowledgments & Disclaimer