A Guide to the Original 34 Pilates Exercises

Written By Alo Moves
 
 

While you can find several varieties of Pilates now — such as Mat PilatesReformer PilatesWall Pilatesyoga and Pilates fusionetc. — the original 34 Pilates exercises detailed in creator Joseph Pilates’s book Return to Life are the foundation. 

Joseph and his wifeClarabegan teaching Pilates in New York City in the 1920s when they called his work “Contrology.” In his bookhe claimed“If you will faithfully perform your Contrology exercises regularly only four times a week for just three months as outlined in Return To Life, you will find your body development approaching the idealaccompanied by renewed mental vigor and spiritual enhancement.” 

If you’re a Pilates traditionalist or tend to love set sequencesyou’re sure to enjoy this classic set of moves. Pilates was adamant about performing the 34 exercises in the exact order detailed below without deviating from the instructions. He emphasized the importance of the aspect of mind control in Pilatessaying that “Contrology begins with mind control over muscles.” Pilates requires the strength of willbut in returnprovides you with mental restoration and when performed correctlya strongermore limber bodyor as Pilates himself saidit “is the complete coordination of bodymindand spirit.”

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Benefits of the Original 34 Pilates Exercises

  • Increases flexibility and mobility

  • Greater strength

  • Prevents and rehabilitates injuries

  • Increases core strength

  • Balances muscular strength

  • Improves posture

  • Increases energy

  • Boosts your mood

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What You Need To Practice Classical Pilates 

The beauty of Classical Pilates is that it’s versatile – it can be practiced with just a mator by using a specialized Pilates apparatuslike the Reformer. The exercises described below are designed to be performed on bothbut demonstrated from the Classical Pilates Sequence class on Alo Moveswhich utilizes the mat exclusively.

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The Original 34 Exercises in Pilates

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  1. The Hundred

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Tela Anderson doing the Pilates Hundred
 
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2. The Roll Up

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Tela Anderson doing the Pilates Roll-Up
 
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3. The Roll-Over

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Tela Anderson doing the Pilates Roll-Over
 
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4. Single Leg Circles

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Tela Anderson doing the Pilates Single Leg Circles
 
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5. Rolling Like a Ball

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Tela Anderson doing the Pilates Rolling Like a Ball
 

6. The Single-Leg Stretch

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Tela Anderson doing the Pilates Single Leg Stretch
 

7. The Double-Leg Stretch

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Tela Anderson doing the Pilates Double Leg Stretch
 

8. Spine Stretch Forward

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Tela Anderson doing the Pilates Spine Stretch Forward
 

9. Open-Leg Rocker

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Tela Anderson doing the Pilates Open Leg Rocker
 

10. Corkscrew

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Tela Anderson doing the Pilates Corkscrew
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11. Saw

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Tela Anderson doing the Pilates Saw
 

12. Swan

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Tela Anderson doing the Pilates Swan
 

13. Single-Leg Kicks

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Tela Anderson doing the Pilates Single-Leg Kicks
 

14. Double-Leg Kicks

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Tela Anderson doing the Pilates Double-Leg Kicks
 

15. Neck-Pull

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Tela Anderson doing the Pilates Neck-Pull
 

16. High Scissors

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Tela Anderson doing the Pilates High Scissors
 

17. High Bicycle

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Tela Anderson doing the Pilates High Bicycle
 

18. The Shoulder Bridge

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19. Spine Twist

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Tela Anderson doing the Pilates Spine Twist
 

20. Jack Knife

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Tela Anderson doing the Pilates Jack Knife
Learn How
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21. Side Kicks

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Tela Anderson doing the Pilates Side Kicks
 

22. The Teaser

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Tela Anderson doing the Pilates Teaser
 

23. Hip Twist

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Tela Anderson doing the Pilates Hip Twist
 

24. Swimming

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Tela Anderson doing the Pilates Swimming
 

25. Leg Pull Down

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Tela Anderson doing the Pilates Leg Pulldown
 

26. Leg Pull Up

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27. Kneeling Side Kicks

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Tela Anderson doing the Pilates Kneeling Side Kicks
 

28. Side Bend

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Tela Anderson doing the Pilates Side Bend
 
 

29. Boomerang

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Tela Anderson doing the Pilates Boomerang
 

30. Seal

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Tela Anderson doing the Pilates Seal
 

31. Crab

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Tela Anderson doing the Pilates Crab
 

32. The Rocking

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Tela Anderson doing the Pilates Rocking
 

33. The Control Balance

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Tela Anderson doing the Pilates Control Balance
 

34. Push-Ups

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Tela Anderson doing the Pilates Push-Ups
 

Practice all these moves and more with a free trial to Alo Moves.

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