My Favorite Pilates Mat Exercises

There are so many beautiful exercises in the Pilates mat repertoire, but there are a handful I find myself returning to again and again, both in my own practice and when teaching clients. These movements are challenging, thoughtful, and incredibly effective, not because they’re flashy, but because they ask for presence.

The mat exercises I love most are the ones that demand control, connection, and honesty. You can’t rush through them. You can’t fake them. They ask you to slow down, breathe, and truly engage with your body.

The Series of Six

The Series of Six includes: the hundred, single leg stretch, double leg stretch, single straight leg, double straight leg, and criss-cross. This series is a classic for a reason. It’s strong, dynamic, and incredibly efficient. It challenges your core endurance, coordination, and breath control, all while asking you to stay organized through your center.

What I love most about the Series of Six is that it teaches you how to work from your powerhouse rather than relying on momentum. Each exercise builds on the next, and by the end, you feel truly worked without being depleted.

It’s a reminder that strength isn’t about how fast you move, it’s about how well you can control your movement.

The Roll Over

The Roll Over is one of those exercises that feels equal parts powerful and humbling. It requires spinal articulation, core strength, hamstring flexibility, and a deep sense of control.

I love Roll Over because it asks for patience. You can’t force it. When done well, it feels smooth and almost effortless, but getting there requires trust in your breath and a willingness to move slowly.

This exercise has taught me a lot about respecting my body’s limits while still challenging them.

The Teaser

Teaser has a reputation, and it asks a lot of your body and your mind, but that’s exactly why I love it.

The teaser is about balance, control, and confidence. It’s a lesson in focus. When everything comes together: the breath, the timing, the control, it feels incredibly empowering.

Teaser reminds me that strength and grace can exist at the same time.

Rolling Like a Ball

Rolling Like a Ball is playful, grounding, and surprisingly revealing. It looks simple, but it quickly shows you where you might be gripping, rushing, or disconnecting.

I love this exercise because it brings you back to your breath and your center. It encourages spinal massage, balance, and control while also reminding you that movement can be joyful.

It’s one of those exercises that makes you smile while still working deeply.

Why These Exercises Matter to Me

What all of these exercises have in common is intention. They’re not about perfection or performance; they’re about connection.

They’ve taught me how to listen to my body, move with purpose, and appreciate the process rather than the end result. Some days they feel strong. Other days, they feel challenging. Both are valuable. That’s what I love most about Pilates. It meets you exactly where you are.

If you’ve never tried these exercises, or if you’ve avoided them because they feel intimidating, I encourage you to approach them with curiosity instead of judgment. Modify when needed. Move slowly. Breathe.

If you’d like guidance on how to safely build toward or modify these exercises, I’d love to help you explore them in a way that feels strong, supported, and sustainable.

-Natalie