CLASSIC PILATES
Classical Pilates: Strengthen Your Core, Body, and Mind
Classical Pilates is the original Pilates method, developed by Joseph Pilates in the early 20th century.
This proven system focuses on building core strength, enhancing flexibility, and improving overall body alignment through a specific series of exercises.
Unlike modern variations, Classical Pilates strictly follows the original sequence and techniques designed by Joseph Pilates.
Each movement emphasizes six essential principles: Concentration, Control, Centering, Precision, Breath, and Flow — helping you achieve better posture, lean muscles, and a stronger mind-body connection.
Practicing Classical Pilates regularly can:
Strengthen deep core muscles
Increase flexibility and balance
Improve posture and coordination
Reduce stress and boost mental clarity
Whether on a mat or using traditional Pilates equipment like the Reformer and Cadillac, Classical Pilates delivers a full-body, mindful workout that transforms the way you move and feel.
Experience the true power of Classical Pilates — where every movement is purposeful, and every breath leads to strength and harmony.
The Hundred
Start by lying flat on your back, with your legs extended at a 45-degree angle. Pump your arms up and down, keeping your core engaged and your head and shoulders lifted off the mat. Inhale for five counts, then exhale for five counts, repeating the cycle for a total of 10 breaths. This exercise helps build core endurance and engages the entire body.
Roll-Up
Lie flat on your back with your arms extended overhead. Slowly start to peel your spine off the mat, one vertebra at a time, to sit up. Keep your legs straight and your feet flexed. Then, roll back down slowly, articulating your spine, and return to the starting position. This movement increases spinal flexibility and strengthens the abdominal muscles.
Teaser
Start by balancing on your sit bones, lifting your legs into a V-shape, and extending your arms parallel to your legs. Engage your deep abdominal muscles and hold the position, then slowly lower your torso and legs back down with control. This exercise enhances core strength, balance, and coordination.
Swan
Begin by lying on your stomach with your hands under your shoulders. Press your hands into the mat as you lift your chest and upper back off the ground, extending through your spine. Keep your legs and pelvis grounded as you move through the exercise. The Swan helps improve spinal extension and strengthens the back muscles.
Criss Cross
Start by lying on your back with your hands behind your head and knees bent into your chest. Lift your head and shoulders off the mat, then rotate your torso to bring your right elbow towards your left knee, extending your right leg. Alternate sides in a pedaling motion. This exercise works the obliques, engaging the entire core.
Rolling Like a Ball
Sit on the mat with your knees pulled into your chest and your feet off the floor. Hug your legs tightly as you roll backward onto your shoulders, then roll back up to your sitting position without letting your feet touch the floor. This exercise is great for massaging the spine, improving balance, and strengthening the core.
Single Leg Stretch
Lie on your back and bring one knee into your chest while extending the other leg out at a 45-degree angle. Hold your extended leg with both hands and switch legs, pulling the opposite knee into your chest while extending the other leg. Maintain a lifted head and engage your core throughout. This exercise strengthens the core and improves flexibility in the legs.
Benefits of Classic Pilates
Classic Pilates offers numerous physical and mental benefits, making it a great choice for those seeking a balanced, effective workout.
Integrating Classic Pilates into your routine can help you achieve a stronger, more flexible body while maintaining mental clarity and reducing stress.