Looking for an energizing start to your day? A Pilates instructor recommends these five mat-based exercises

While Pilates has evolved from the method created by Joseph Pilates in the 1920s, some still swear by the original 34-move sequence. But, as you can imagine, remaining faithful to that approach is time-consuming, so what do you do if you’re in a hurry?

Sophie Hatton, a classical Pilates instructor and founder of Reformer Retreats and Pilates Works Studio, recommends five exercises that offer a snapshot of a classical mat routine.

“Classical Pilates matwork traditionally follows the same sequence each time, but if you’re short on time, focusing on these five exercises will give you an effective, energizing start to your day,” she says.

Hatton explains that these exercises give you a taster of classical Pilates and what it tries to achieve: “Warming the body, building strength and encouraging control and connected movement,” she says.

“If you’re practicing at home, I recommend using a 15mm Pilates mat—not a thinner yoga mat—to properly support and protect your spine, especially during rolling exercises.”

1. The hundred

Reps: 100

• Lie on your back, arms by your sides and engage your abdominal muscles.
• Raise your arms overhead then lift your head, neck and shoulders as you inhale.
• Lower your arms by your sides to just above the floor.
• Raise your legs to 45°.
• Keep your core engaged as you pump your arms up and down.
• Inhale for five arm pumps, exhale for five arm pumps, until you reach 100.

2. The half roll back

Reps: 8

• Sit with your knees bent and heels on the floor.
• Inhale and lengthen through your spine.
• Exhale and extend your arms forward at shoulder height.
• Engage your core and gently drop your chin toward your chest.
• Round your back and slowly roll it down to the floor one vertebra at a time.
• Pause when you reach your waistline.
• Hold for a count of five, then reverse the movement to return to sitting up.

3. Single-leg circle

Reps: 8 each direction, each side

• Lie on your back with your core engaged and your arms by your sides.
• Lightly press the back of your head, arms and hands into the floor (use a small cushion or block if needed).
• Lift your right leg upward, toes pointed, keeping your left leg anchored on the floor, foot flexed.
• Circle your right leg across your body and back to your starting position, keeping your torso steady.
• Complete all reps clockwise, then repeat anticlockwise, and swap legs. Do the same on the other side.

Form tip: To keep your torso stable as you circle your leg, imagine you are balancing two cups of tea on your hips—don’t spill them.

4. Double-leg stretch

Reps: 8

• Lie on your back, bending both knees to your chest, keeping your lower back on the floor.
• Lift your head, neck and shoulders and hold your ankles or lower legs.
• Inhale as you extend your legs forward and your arms backward, keeping your abdominal muscles engaged.
• Circle your arms up and around as you bend your knees back to your chest to the starting position, then repeat.

Form tip: To maintain the correct position, imagine a tennis ball under your chin throughout the movement.

5. Spine stretch forward

Reps: 8

• Sit upright with your legs extended forward, feet flexed and wider than hip-width apart.
• Extend your arms forward at shoulder height.
• Inhale, extend through your spine.
• Exhale, round your neck and back, so the crown of your head points forward, keeping your arms up.
• Push through your heels to deepen the stretch.
• Hold for five deep breaths, then reverse the movement, one vertebrae at a time, to sit back upright, then repeat.

Form tip: For the correct position, imagine curving your body up and over a large balance ball.

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About our expert

About our expert

Sophie Hatton

Hatton began her Pilates journey in 2002 and earned her classical Pilates certification in 2017 under renowned instructor Kirk Smith. She continues to evolve her practice through ongoing mentorship with some of the most respected names in the field.