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Rush Copley Healthplex
630-978-6280

MatPilates

Stacy Sorenson, Fitness Instructor

45 Minute, MatPilates Workout

Warm-up

  • On hands and knees, arch and flatten back (Cat Stretch) 5 rep
    (Roll on to your back)
  • Open book - 3 each side*
  • Bridge raise and lower - 5 reps
  • Arm circles - 5 reps each direction
  • Abdominal curls - 5 reps
  • Hundreds exercise - 10 sets of 5 breaths in/5 breaths out*

Exercises

  • Half roll back - 5 reps
  • Roll like a ball - 10 reps*
  • Seated spine twist alternating - 3 each side
  • Roll up- 5 reps
  • Single leg stretch - 10 sets*
  • Double leg stretch - 5 reps*
  • Leg circles - 15 reps each leg
  • Shoulder bridge - 5 reps each leg
  • Single straight leg stretch - 10 sets
  • Teaser 6 reps*
    (Roll onto your stomach)
  • Breast stroke - 5 reps
  • Heel squeeze - 5 reps
  • Swimmer - 4 sets of 5 breaths in/5 breaths out*
    (Roll onto your side, legs extended out, head resting on bottom arm)
  • Side leg kick forward -10 reps
  • Side leg lift- 5 reps
  • Side leg circles- 10 each direction
  • Bilateral leg lifts- 5 reps*
    (Roll onto your other side and repeat side leg series)
    (Sit up)
  • Side bend stretch- 3 each side*
  • Open leg rocker- 5 reps
  • Seated spine stretch- 5 reps
  • Saw - 3 each side alternating*
    (Push up onto your feet and move to back of mat)
  • Pilates push-ups- 5 reps*

*Demonstrated on video