The Original 34 Pilates Exercises and how to do them

Joseph Pilates introduced this sequence in his 1945 book, Return to Life Through Contrology. Designed to be performed in a specific order, the exercises gradually progress from foundational abdominal work to more advanced movements requiring strength, control, balance and mobility.

Since then, the repertoire has evolved and now we see a lot more contemporary Pilates moves. I love teaching classical and contemporary exercises in my classes, but there is something about the original 34 Pilates mat exercises that simply can't be replaced.

Take a look at the 34 original Pilates exercises below. And yes, it starts with the Hundred!

1. The Hundred

Lie on your back with your legs extended at an angle, or keep your knees bent in a tabletop position. Lift your head and shoulders, reach your arms alongside your body and pulse them up and down.

Inhale for five arm pulses and exhale for five, repeating the pattern ten times to complete 100 pulses. Keep your abdominals engaged and avoid pulling on your neck.

Works: Abdominals, breathing control and endurance.

2. The Roll-Up

Lie on your back with your legs together and arms reaching overhead. Bring your arms towards the ceiling, lift your head and slowly roll your spine away from the mat.

Reach forward over your legs before reversing the movement and lowering down one vertebra at a time. Try to keep your legs grounded and avoid using momentum.

Works: Abdominal strength, spinal mobility and control.

3. The Roll-Over

Lie on your back with your arms beside you and legs extended towards the ceiling. Use your abdominals to lift your hips and take your legs overhead.

Open your legs slightly, then slowly roll your spine back onto the mat before bringing the legs together again. Keep the weight across your shoulders rather than your neck.

Works: Abdominals, spinal articulation and hamstring flexibility.

4. The One Leg Circle

Lie on your back with one leg extended along the mat and the other reaching towards the ceiling. Circle the raised leg across your body, down, around and back to the starting position.

Keep your pelvis as still as possible while the leg moves freely from the hip. Reverse the direction before changing sides.

Works: Hip mobility, pelvic stability and abdominal control.

5. Rolling Like a Ball

Sit with your knees bent and hold behind your thighs or around your shins. Balance just behind your sitting bones, round your spine and lift your feet away from the mat.

Roll backwards onto your shoulder blades, then use your abdominals to return to the balanced position. Keep your rounded shape and avoid rolling onto your neck.

Works: Balance, abdominal control and spinal massage.

6. Single Leg Stretch

Lie on your back and lift your head and shoulders. Bring one knee towards your chest while extending the other leg away from you.

Switch legs with control, keeping your pelvis stable and your abdominals engaged. The extended leg can remain higher if you feel your lower back lifting.

Works: Abdominals, coordination and hip mobility.

7. Double Leg Stretch

Begin on your back with both knees drawn towards your chest and your head and shoulders lifted. Reach your arms overhead as you extend both legs away from you.

Circle your arms around and bring your knees back towards your chest. Maintain a stable torso as your arms and legs move.

Works: Deep abdominals, coordination and full-body control.

8. Spine Stretch Forward

Sit tall with your legs extended slightly wider than your hips and your arms reaching forward. Inhale to lengthen your spine.

Exhale as you lower your head and round forward, reaching between your legs. Stack your spine back up to sitting, imagining each vertebra returning one at a time.

Works: Spinal mobility, abdominal control and hamstring flexibility.

9. Open Leg Rocker

Sit behind your sitting bones and hold your ankles or lower legs. Extend both legs into a wide V shape while balancing.

Round your spine and roll backwards onto your shoulder blades, then return to the balanced position without letting your feet touch the floor.

Works: Balance, abdominal strength and hamstring flexibility.

10. The Corkscrew

Lie on your back with both legs reaching towards the ceiling. Circle your legs to one side, down, around and back to the centre.

Reverse the direction while keeping your shoulders grounded and your pelvis controlled. Advanced versions include lifting the hips before circling the legs.

Works: Obliques, abdominal control and hip mobility.

11. The Saw

Sit with your legs wider than your hips and your arms extended out to the sides. Rotate your torso towards one leg.

Reach the opposite hand towards the outside of the foot as the back arm reaches behind you. Return to sitting tall and repeat on the other side.

Works: Spinal rotation, hamstrings and obliques.

12. The Swan Dive

Lie on your stomach with your hands beneath or slightly in front of your shoulders. Lengthen through your spine and lift your chest away from the mat.

In the full version, release the hands and allow the body to rock forward and back while maintaining an extended shape. Begin with a smaller Swan lift until you have developed enough back-body strength.

Works: Back extensors, glutes, shoulders and spinal mobility.

13. Single Leg Kick

Lie on your stomach and prop yourself onto your forearms, keeping your chest lifted. Bend one knee and pulse your heel towards your seat twice.

Extend the leg and change sides. Keep your hips pressing into the mat and avoid collapsing into your shoulders.

Works: Hamstrings, glutes and upper-back strength.

14. Double Leg Kick

Lie on your stomach with your head turned to one side and your hands clasped behind your back. Bend both knees and pulse your heels towards your seat three times.

Extend your legs, reach your arms backwards and lift your chest. Lower down with your head turned to the opposite side before repeating.

Works: Back extensors, hamstrings, glutes and shoulders.

15. The Neck Pull

Lie on your back with your legs extended and your hands behind your head. Lift your head and roll up through your spine.

Reach forward over your legs, return to an upright position and slowly roll back down. Keep your elbows open and avoid pulling your head forward with your hands.

Works: Abdominals, spinal mobility and postural control.

16. The Scissors

Lie on your back and lift your hips, supporting your pelvis with your hands. Extend both legs towards the ceiling.

Reach one leg towards your face as the other moves away, then switch legs with control. Keep your weight across your shoulders and upper back.

Works: Abdominals, hip mobility and hamstring flexibility.

17. The Bicycle

Begin in the supported shoulder position used for The Scissors. Move your legs as though you are pedalling a bicycle, bending one knee while extending the other leg away.

Reverse the pedalling direction while keeping your pelvis supported and the movement smooth.

Works: Abdominals, hip mobility and coordination.

18. Shoulder Bridge

Lie on your back with your knees bent and feet grounded. Press through your feet and lift your hips, rolling your spine away from the mat.

In the full version, extend one leg towards the ceiling and lower and lift it without allowing your hips to drop. Return the foot to the mat before changing sides.

Works: Glutes, hamstrings, abdominals and spinal articulation.

19. Spine Twist

Sit tall with your legs together and extended in front of you. Reach your arms out to the sides.

Rotate your torso to one side using two small controlled pulses. Return to the centre and repeat on the other side without allowing your hips or legs to move.

Works: Obliques, spinal rotation and postural muscles.

20. The Jack Knife

Lie on your back with your legs extended towards the ceiling. Lift your hips and take your legs overhead.

Reach your legs upwards, creating a long diagonal line through the body. Lower your spine back onto the mat with control before returning your legs to the starting position.

Works: Abdominals, shoulders, back extensors and spinal control.

21. The Side Kick

Lie on one side with your legs slightly forward and your head supported by your hand. Lift the top leg to hip height.

Swing the leg forward with control, then reach it backwards without allowing your torso to move. Complete the repetitions before changing sides.

Works: Glutes, hips, abdominals and pelvic stability.

22. The Teaser

Lie on your back with your legs extended at an angle and your arms overhead. Lift your arms, head and torso while keeping your legs raised.

Balance in a V-shaped position with your arms reaching towards your feet. Lower your spine and legs with control rather than dropping out of the movement.

Works: Abdominals, hip flexors, balance and coordination.

23. The Hip Twist

Begin in a Teaser position with your hands placed behind you for support. Keep your legs together and extended.

Circle both legs down, around and back to the centre. Reverse the circle while keeping your chest lifted and your upper body stable.

Works: Abdominals, obliques, shoulders and hip control.

24. Swimming

Lie on your stomach with your arms reaching forward and your legs extended behind you. Lift your opposite arm and leg away from the mat.

Alternate the arms and legs in a quick, controlled swimming motion. Continue breathing and focus on creating length rather than lifting as high as possible.

Works: Back extensors, glutes, shoulders and coordination.

25. Leg Pull Front

Begin in a plank position with your hands beneath your shoulders. Keep your body in one long line.

Lift one leg without shifting your hips, then lower it and change sides. Press strongly through your hands and avoid allowing your lower back to dip.

Works: Abdominals, shoulders, glutes and full-body stability.

26. Leg Pull Back

Sit with your legs extended and place your hands behind you, with your fingers facing forward or slightly outward. Press into your hands and lift your hips.

Raise one leg without allowing your pelvis to drop, then lower it and change sides. Keep your chest open and your shoulders away from your ears.

Works: Glutes, hamstrings, shoulders and back-body strength.

27. Side Kick Kneeling

Kneel on the mat and place one hand down beside you. Extend the opposite leg out to the side and place your free hand behind your head.

Lift the extended leg to hip height and swing it forward and back. Keep your torso stable and your supporting shoulder strong.

Works: Glutes, hips, obliques and shoulder stability.

28. The Side Bend

Sit on one hip with your legs folded or staggered and one hand placed on the mat. Press into your supporting hand and feet to lift your hips.

Reach your top arm overhead, creating a long arc through the side of your body. Lower with control and repeat before changing sides.

Works: Obliques, shoulders, hips and lateral strength.

29. The Boomerang

Sit with your legs extended and crossed at the ankles. Roll backwards and take your legs overhead, switching which ankle is crossed.

Roll forward into a Teaser position, sweep your arms behind you and fold forward over your legs. This advanced exercise combines elements of the Roll-Over, Teaser and Roll-Up.

Works: Abdominals, balance, coordination and spinal control.

30. The Seal

Sit behind your sitting bones with your knees open and your arms reaching between your legs to hold your ankles. Balance with your feet lifted and your spine rounded.

Clap your feet together three times, roll onto your shoulder blades and clap three more times. Roll back up and find your balance without placing your feet down.

Works: Abdominals, balance, coordination and spinal mobility.

31. The Crab

Sit with your legs crossed and hold your feet. Round your spine and roll backwards, switching the cross of your legs while you are back.

Roll forward and carefully bring the top of your head towards the mat while keeping the weight supported through your legs. This is an advanced movement and should be learnt with an instructor.

Works: Abdominal control, balance and spinal mobility.

32. The Rocking

Lie on your stomach, bend both knees and hold your ankles behind you. Press your feet into your hands to lift your chest and thighs.

Maintain this curved shape as you gently rock forwards and backwards. Focus on creating even extension throughout your spine rather than forcing the movement through your lower back.

Works: Back extensors, glutes, hamstrings, shoulders and quadriceps.

33. Control Balance

Lie on your back and take your legs overhead into a supported rollover position. Hold one ankle while extending the opposite leg towards the ceiling.

Switch legs with control while keeping your hips lifted and your weight across your shoulders. Avoid placing pressure on your neck.

Works: Abdominals, balance, hamstrings and spinal control.

34. The Push-Up

Stand tall and lower your head before rolling down through your spine. Walk your hands forward until you reach a plank position.

Complete one or more controlled push-ups, then walk your hands back towards your feet. Slowly roll up to standing to finish the original sequence.

Works: Chest, shoulders, arms, abdominals and full-body coordination.

Do You Need to Perform All 34 Pilates Exercises?

Definitely not.

The original 34 exercises show the complete classical mat sequence, but several movements require considerable strength, mobility and experience. A good Pilates class adapts the repertoire to suit the people on the mat, not the other way around.

Beginners may start with exercises such as The Hundred, Single Leg Stretch, Spine Stretch Forward, Shoulder Bridge and Swimming, using modifications where needed. More advanced exercises like The Roll-Over, Jack Knife, Boomerang, Crab and Control Balance should be introduced gradually and ideally practised under the guidance of a qualified Pilates instructor.

Pilates is about control, precision and connection, not rushing through the hardest version of every exercise.

A good Pilates class adapts the repertoire to suit the people on the mat, not the other way around.

Tips for Practising the Original Pilates Repertoire

Move with control

Slower, intentional movement will usually help you get more from an exercise than moving quickly or relying on momentum.

Keep breathing

Try not to hold your breath when an exercise becomes challenging. Use your inhale to create space and your exhale to deepen your abdominal connection.

Choose the right variation

Bent knees, a smaller range of movement or keeping your head grounded can make an exercise more accessible without making it less valuable.

Stop if something hurts

Muscular effort is expected, but sharp pain, pinching or pressure in your neck or lower back is a sign to stop and adjust.

Learn from an instructor

An instructor can help you understand the movement, find the right modification and avoid compensating through other areas of your body.

Experience Pilates in Dubai with Beach Pilates Dubai

The original repertoire might be nearly a century old, but the principles behind it still shape the way we practise Pilates today.

At Beach Pilates Dubai, we combine classical Pilates foundations with contemporary movement, beginner-friendly options and a much less serious setting. Think fresh air, sea views, a little sand on your mat and coffee with your new Pilates friends afterwards.

Whether you are completely new to Pilates or already know your Teaser from your Hundred, there is space for you on the mat.

Follow @beachpilatesdubai on Instagram to discover upcoming beach Pilates classes, private sessions and wellness events in Dubai.

Please note: This guide is for general information only. Some exercises in the original repertoire are advanced and may not be suitable for everyone, including people who are pregnant, injured or managing certain health conditions. Speak to a qualified instructor or healthcare professional before attempting unfamiliar movements.