Matwork Exercises

Pilates matwork exercises create a strong core, including your abdominals, back, hips and glutes. Other benefits include improved posture and feeling rejuvenated. A well-rounded program starts with a warm-up and includes exercises for flexion and extension that will cover the abdominals, hips, back and glute muscles, finishing with stretching to reduce soreness and make muscles more supple. Achieving safe and effective results requires an understanding of some basic Pilates principles. Take a mat class, if possible, or watch a video to help you understand proper technique, so that you get the most from your Pilates matwork routine.

  1. Pilates Principles

    • Five principles of Pilates apply to the performance of each exercise. Proper breathing decreases tension, and a deep exhale will help activate the deep core muscles. Pelvic placement is where the pelvis is during each movement to ensure the most stable position for the lower back and spine. Proper rib cage placement leads to a continuous engagement of the ab muscle to maintain rib cage stability. Scapular stabilization refers to keeping the muscles around the shoulder blades engaged to keep the shoulders from lifting and increasing tension during the exercise. The last principle, head and cervical placement, means your head should be in natural alignment, rather than pulling your chin to your chest, which can cause neck discomfort.

    Warm-Up

    • Warming up the muscles is very important before getting started. Lie on your back with your knees bent and your feet on the floor. Begin by extending your arms to the ceiling and arcing them to reach over your head, back up toward the ceiling and down by your hips, doing about five repetitions. Next, pull your abdominals in, tilt your pelvis back and then slowly rock your pelvis back the other way. This is a controlled movement and will help loosen up your lower back and hips. Last, get on your hands and knees for the Cat Stretch. Round your back for a big stretch, then slowly release your back down and repeat about five times. Your body should feel a little warmer and ready for more.

    Abdominal Exercises

    • Flexion works the abdominals and hips. Some good starter exercises in the abdominal matwork series include the Single Leg Stretch, Obliques, Double Leg Stretch and Scissors. The Scissors starts lying on your back with your legs extended and feet pointed to the ceiling. Slowly drop one leg toward the floor, keeping your abdominals engaged, while briefly holding the other leg to feel a nice hamstring stretch. Continue to alternate the legs in a slow and controlled fashion. Your head can be lifted, but if your neck feels strained, rest your head on the floor. More challenging flexion exercises would be the Hundred, Roll Up and Roll Over.

    Back and Glute Exercises

    • After sitting all day, the Shoulder Bridge is a great way to open the hips, pull in the abs and strengthen the glutes. Start lying on your back with knees bent and feet on the floor. Lift your hips while pulling in your abs and squeezing your glutes. Inhale as you lower back to the floor and exhale as you lift and squeeze again. Repeat eight to 10 times to help strengthen and tighten the tush. Swimming is one of the mat work extension exercises that will help strengthen your back. It also opens up the chest muscles and relieves tension in the upper back muscles. Lie face down with your arms extended over your head and your legs extended so your feet are hip-distance apart. Keep your eyes on the floor as you inhale, lifting one arm and the opposite leg. Exhale as you switch to the other arm and leg. Continue alternating opposite arms and legs while pulling in your abs and keeping your torso stable. Be careful not to shrug your shoulders or look up, thus taking your head out of alignment. Modify this exercise by keeping the feet on the floor and just using your arms, or vice versa. More challenging extension work would be the Breast Stroke, Swan Dive and Double Leg Kick.

    Stretching

    • Pilates exercises do stretch and strengthen your muscles, but you should still take time at the end to stretch your hips, hamstrings and glutes. A good finish would be sitting back in a Shell Stretch, which is also called Child's Pose, or just hugging your knees.