Joseph Pilates original order
- Christy Hayne
- 6 hours ago
- 2 min read
Why did Joe make it so?
The original Contrology Mat exercises were designed to be performed as a continuous system, not isolated movements.
Why this order?
No joint is stressed before it's supported
No complexity appears without preparation
No strength is developed without mobility
No exercise exists in isolation
The Hundred
The Roll Up
The Roll Over
One Leg Circle
Rolling like a Ball
Building the nervous system : wake up control before fatigue
Single Leg Stretch
Double leg Stretch
Spine Stretch Forward
Open Leg Rocker
Corkscrew
Saw
Building core strength through movement and establishing strength in flexion before rotation
Swan Dive
Single leg Kicks
Double Leg Kicks
Introducing extension only after deep abdominal activation. Putting extension too early destabilizes the lumbar spine and over-recruits the back.
Neck Pull
Scissors
Bicycle
Shoulder bridge
Spine Twist
Jack knife
Inversions appear only once the trunk can organize under stress
Side Kicks
Teaser
Hip Circles
Swimming
Leg Pull Front
Leg Pull Back
Side Bend
Side work requires maturity in the system. It tests pelvic organization and shoulder integration. Asymmetry reveals weak links developed earlier
Boomerang
Seal
Crab
Rocking
Balance Control
Rapid transitions, advance coordination and timing
This section requires both mobility and restraint. These exercises demand clarity under fatigue - a hallmark of advanced practice.
and then...PUSH UP
you finish standing, organized and integrated.
(Credit: Dearbhla Mitchell Pilates & Ballet)
As an instructor, I personally make adaptations depending on who is in the room... and love the idea of working on the same sequence week after week - making progress measurable for everyone and accessing that "feel good" flow. I also believe there are great benefits to combining the classical Mat Contrology repertoire and contemporary Mat exercises.
See you on your mat soon,
Christy
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