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1: Hundred
The hundred is a classic Pilates exercise. It builds core strength, stamina, and coordination. Learn how to do this exercise well.
https://www.verywell.com/how-to-do-the-pilates-hundred-2704677
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2: The Rollup
The PIlates roll up is a well known exercise for flat abs, better than sit ups and crunches for creating a flat stomach. Here's how to do the roll up.
https://www.verywell.com/how-to-do-pilates-roll-up-2704679
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3: Single Leg Circle
The Single Leg Circle is a Key Pilates Mat Exercise for Hip Strength and Mobility. Learn how to Master this Original Pilates Move.
https://www.verywell.com/how-to-do-one-leg-circle-2704673
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4: Rolling Like a Ball
A classic Pilates exercise, Rolling Like a Ball is almost always included in Pilates mat classes. It stimulates the spine and the abdominals.
https://www.verywell.com/pilates-mat-exercise-rolling-like-a-ball-2704661
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5: Single Leg Stretch
Single leg stretch is one of the best Pilates mat exercises for working the lower abdominals and developing flat abs. Here are instructions.
https://www.verywell.com/single-leg-stretch-2704709
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6: Double Leg Stretch
Double Leg Stretch sounds like a leg stretch, but it is really a very strong abdominal strengthening workout. In this exercise, everything moves from center. Double Leg Stretch is an intermediate Pilates mat exercise.
https://www.verywell.com/learn-pilates-double-leg-stretch-2704718
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7: Single Straight Leg Stretch
The single straight leg stretch stretches the hamstrings and builds endurance of the abdominals. How to perform this free Pilates mat exercise.
https://www.verywell.com/how-to-do-the-single-straight-leg-stretch-2704682
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8: Double Straight Leg
The double leg lift Pilates mat exercise is an effective abdominal workout for both the upper and lower abdominals and practice for breathing.
https://www.verywell.com/double-leg-lift-exercise-2704697
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9: Criss Cross
Criss cross is a popular Pilates mat exercise for targeting the abdominal muscles, especially the obliques that support posture and define your waist.
https://www.verywell.com/pilates-mat-exercise-criss-cross-2704692
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10: Spine Stretch Forward
Pilates mat exercise, spine stretch, is a great stretch for the back and the hamstrings, as well as a moment to center oneself before moving on to more challenging exercises.
https://www.verywell.com/pilates-mat-exercise-spine-stretch-2704662
