Matwork Includes
15 Exercises:
p.2 Spine Twist
p.2 Swimming Prep
p.2 Side Lying Rotation
p.3 Ab Prep
p.3 Single Leg Stretch
p.3 Obliques Roll Back
p.4 Breast Stroke Prep
p.4 Side Bend Prep
p.4 Rolling Like a Ball
p.5 Scissors
p.5 Swan Dive Prep
p.5 Hip Rolls
p.6 Push Up Prep
p.6 Cat Stretch
p.7 Mermaid
Exercises can be performed
on any MERRITHEW Mat.
For full collection visit
merrithew.com/mats
STOTT PILATES ® Matwork provides a complete full-body workout.
Exercises are performed in a variety of positions to strengthen back,
shoulders and arms, legs and the all-important core. No additional
equipment, other than a mat, is required to realize the benefits of
working out against gravity and body weight alone. Even an experienced
exerciser can bring their fitness level to new heights with this series of
simple yet highly effective moves.
, Spine Twist Swimming Prep
Starting Position: On hands
and knees, pelvis and spine neutral,
knees hip-distance apart, hands
under shoulders.
INHALE Prepare.
EXHALE Extend hip to reach
one leg back.
INHALE Lower leg to mat.
Complete 5 repetitions on each side.
Starting Position: Seated on mat
with legs crossed, arms bent with
forearms crossed at shoulder height,
pelvis and spine neutral.
INHALE Prepare.
EXHALE Rotate spine to one side
for 3 counts, releasing slightly
on each count.
INHALE Return to center.
Complete 3-5 repetitions on each side,
alternating.
Side Lying Rotation
Starting Position: Lying on side, pelvis and spine neutral, knees and hips flexed,
head resting on bottom arm, top arm bent in front of torso.
INHALE Lift top arm up toward ceiling.
EXHALE Rotate torso to one side.
INHALE Stay.
EXHALE Rotate torso back to starting position.
Complete 3 repetitions on each side.
2
15 Exercises:
p.2 Spine Twist
p.2 Swimming Prep
p.2 Side Lying Rotation
p.3 Ab Prep
p.3 Single Leg Stretch
p.3 Obliques Roll Back
p.4 Breast Stroke Prep
p.4 Side Bend Prep
p.4 Rolling Like a Ball
p.5 Scissors
p.5 Swan Dive Prep
p.5 Hip Rolls
p.6 Push Up Prep
p.6 Cat Stretch
p.7 Mermaid
Exercises can be performed
on any MERRITHEW Mat.
For full collection visit
merrithew.com/mats
STOTT PILATES ® Matwork provides a complete full-body workout.
Exercises are performed in a variety of positions to strengthen back,
shoulders and arms, legs and the all-important core. No additional
equipment, other than a mat, is required to realize the benefits of
working out against gravity and body weight alone. Even an experienced
exerciser can bring their fitness level to new heights with this series of
simple yet highly effective moves.
, Spine Twist Swimming Prep
Starting Position: On hands
and knees, pelvis and spine neutral,
knees hip-distance apart, hands
under shoulders.
INHALE Prepare.
EXHALE Extend hip to reach
one leg back.
INHALE Lower leg to mat.
Complete 5 repetitions on each side.
Starting Position: Seated on mat
with legs crossed, arms bent with
forearms crossed at shoulder height,
pelvis and spine neutral.
INHALE Prepare.
EXHALE Rotate spine to one side
for 3 counts, releasing slightly
on each count.
INHALE Return to center.
Complete 3-5 repetitions on each side,
alternating.
Side Lying Rotation
Starting Position: Lying on side, pelvis and spine neutral, knees and hips flexed,
head resting on bottom arm, top arm bent in front of torso.
INHALE Lift top arm up toward ceiling.
EXHALE Rotate torso to one side.
INHALE Stay.
EXHALE Rotate torso back to starting position.
Complete 3 repetitions on each side.
2
