Classical Pilates Repertoire

Vocabulary practice flashcards covering setup, execution, movement cues, and variations for the Classical Pilates Repertoire.

Classical Pilates Repertoire

A foundational collection of exercises developed by Joseph Pilates to strengthen the body, improve mobility, and enhance overall movement quality.

Articulated Bridge

A supine exercise where the mover gently tilts the pelvis and peels the tailbone and spine off the mat one vertebra at a time into a bridge position with knees over ankles, then articulates back down one vertebra at a time to neutral.

Hinge Bridge

A bridging variation where the mover lifts through the glutes, moving the hips and spine together as one single unit while drawing the ribs in, rather than articulating through individual vertebrae.

Pilates Warm-Up Sequence

A 4 to 6 movement progression designed to move through all planes of the spine, scapula, core, and pelvis, typically incorporating: 1. Breathing to pelvic tilts, 2. Spinal twist with knee sway, 3. Side bend, 4. Cat/cow, 5. Scapular protraction/retraction, 6. Downward dog, and roll-up.

The Hundred

A classical supine exercise performed in an imprinted or neutral spine with legs in tabletop or extended to a diagonal, pumping the arms up and down for 10 breath cycles (inhaling for 5 pumps and exhaling for 5 pumps to total 100 pumps).

Leg Circles

A supine core and hip mobility exercise where one leg extends along the mat and the working leg extends to the ceiling, circling across the body, down, around, and back to start before reversing direction while maintaining a stable pelvis.

The Pilates 5

The five-exercise abdominal series consisting of: 1. Single Leg Stretch, 2. Double Leg Stretch, 3. Single Straight Leg Stretch, 4. Double Straight Leg Stretch, and 5. Criss Cross (Bicycle).

Single Leg Stretch

The first exercise of the abdominal series, performed supine in an imprinted spine and abdominal curl, alternating extending one leg long to a diagonal while drawing the opposite knee to the chest with hands placed on the bent knee.

Double Leg Stretch

The second abdominal series exercise where the mover starts in an abdominal curl hugging knees to chest, inhales to reach arms overhead and legs to a diagonal simultaneously, and exhales to sweep arms around and draw knees back in.

Criss Cross (Rotation/Bicycle)

The rotational fifth exercise of the abdominal series where the mover places hands behind the head in an abdominal curl, rotating the ribcage toward one bent knee while extending the opposite leg long, alternating sides with control.

Single Straight Leg Stretch (Scissors)

An abdominal and hamstring flexibility exercise performed in an abdominal curl with both legs straight, pulling the upper leg with a gentle pulse toward the body while lowering the opposite leg toward a diagonal, alternating in a scissoring motion.

Double Straight Leg Stretch (Lower & Lift)

An abdominal exercise targeting the lower abdominals where the mover curls into flexion with legs extended toward the ceiling, inhaling to lower both straight legs toward the mat and exhaling to lift them back up while maintaining an imprinted spine.

Spine Stretch Forward

A seated mobility exercise with flexed feet wider than hip-width and arms extended forward, exhaling to nod the chin and articulate the spine forward through the fingertips, inhaling at end range, and exhaling to restack upright.

Roll Over

A spinal mobility exercise starting supine, lifting legs to 90 degrees and continuing overhead to peel the pelvis and spine off the mat, separating legs hip-width, rolling down one vertebra at a time, and closing legs together to repeat in reverse.

Corkscrew

A rotational abdominal exercise performed supine with an imprinted spine and legs extended to the ceiling, circling both legs together down and around to one side, returning to center, and reversing direction.

Saw

A seated rotational exercise with flexed feet wider than hip-width where the mover inhales to rotate the torso, exhales to internally rotate the reaching arm and saw the pinky finger past the opposite foot with two pulses, and returns upright to center.

The One Leg Kick

A prone exercise propped on forearms with elbows under shoulders, lifting the chest and kicking one heel twice toward the glute before extending long, alternating legs while keeping the pelvis and torso completely still.

The Double Leg Kick

A prone extension exercise with hands clasped behind the low back and one cheek on the mat, kicking both heels toward the glutes three times, then extending legs off the mat while lifting the chest and reaching arms back, turning to the opposite cheek to repeat.

Post-Prone Exercise Protocol

Performing a few Cat/Cow stretches immediately following prone back extension exercises to rebalance the spine and release tension.

The Shoulder Bridge

A bridging exercise where the pelvis lifts, one leg extends to the ceiling, lowers with a flexed foot, and kicks back up with a pointed foot for 3 repetitions before switching legs and articulating down with control.

The Jackknife

An intermediate progression of the Roll Over where the mover rolls hips overhead into a rollover and then presses firmly through the arms to lift the hips vertically toward the ceiling, stacking legs over the shoulders before lowering back down.

The Side Kick

A side-lying exercise targeting the gluteus medius where the top leg lifts to hip height, kicks forward with a flexed foot, and sweeps back behind the body with a pointed foot while maintaining a stable torso and stacked hips.

The Teaser

A core exercise starting supine with knees bent in tabletop or straight, rolling up through the spine to balance in a V-sit while reaching arms toward the toes with a lifted chest, then rolling down one vertebra at a time.

The Teaser II

A Teaser variation where the mover balances statically in a V-sit with both legs extended and holds the torso completely still while lowering both legs toward the mat and lifting them back up.

The Teaser III

An advanced Teaser variation starting supine with legs extended and arms overhead, exhaling to simultaneously roll up the torso and lift both legs into a V-sit, then inhaling to articulate down and lower limbs simultaneously with control.

Swimming

A prone back extension exercise where arms and legs are lifted slightly off the mat, alternating lifting the opposite arm and leg in a rapid, controlled fluttering motion while keeping the neck long.

The Leg Pull Front (Plank)

A high plank exercise with hands stacked under shoulders, lifting one extended leg off the mat without rotating or shifting the pelvis, lowering with control, and alternating sides.

The Leg Pull Back

A reverse plank exercise with fingers pointing toward the feet, lifting the hips and kicking one leg toward the ceiling while maintaining level pelvis and high hips, lowering with control, and switching sides.

The Side Kick Kneeling

An advanced variation of the side kick performed kneeling on one knee with the bottom hand under the shoulder and opposite hand behind the head, lifting the extended leg to hip height to swing forward flexed and reach back pointed.

The Side Bend

An exercise starting seated on one hip with legs stacked, pressing into the supporting hand and feet to lift the hips into a side plank arc while reaching the top arm overhead, and lowering hips with control.

The Push Up

A full-body classical exercise where the mover rolls down from standing, walks the hands out into a high plank, bends the elbows straight back close to the ribs to lower and press up, walks the hands back toward the feet, and rolls up to standing.