Pilates Mat Full Order Level 1 2025
Entering the Mat - 🧠 ANSWER ✔✔Stand at the top of your mat feet in
Pilates Stance. Box your arms. Cross one foot behind the other to lower
yourself to the mat. Knees bent, roll onto your back for the The Hundred.
The Hundred - 🧠 ANSWER ✔✔Chin to chest/neck curl in . Knees to chest,
extend arms and pump. Inhale 2,3,4,5 — exhale 2,3,4,5. Bring Legs to
ceiling, Bring legs lower to working level, hold feet through the seat, the
Roll Up.
Roll up - 🧠 ANSWER ✔✔Knees to chest, head down. Feet down, legs long,
arms to ceiling. head Nod and curl to roll up bone by bone. Articulate back
down, anchoring thighs as arms reach and return down for One Leg Circle.
, One Leg Circle - 🧠 ANSWER ✔✔Anchor the pelvis raise your right leg up to
the ceiling and Circle across down around and UP. anchor pelvis and move
within the hip socket / Circle out, around, cross center, UP! RlAB Lower the
legs and come up to seated....
RLAB - 🧠 ANSWER ✔✔Wrap hands around shins, heels to seat, head
curled toward knees. Lift feet and balance on the tailbone. Inhale roll back
to shoulder blades, exhale roll up to sit bones and pause. Keep rhythm
smooth—roll back, come up. Maintain your C-curve (no head lift).
Single Leg Stretch - 🧠 ANSWER ✔✔Roll back. Bring the R knee in, send
other leg long. Chin tucked, outside hand to outside ankle and knee,
elbows wide. Inhale pull, exhale switch. Eyes to belly Reach long, scoop
abs/ stabilize the hips. Double Leg Stretch
Double Leg Stretch - 🧠 ANSWER ✔✔Chin to chest. Heels to seat. Elbows
wide, shoulders down. Inhale reach arms and legs long—pause. Exhale
sweep arms low, hug knees in. Out long, pull in strong. Keep ribs
anchored. Roll up for Spine Stretch.
Scissors - 🧠 ANSWER ✔✔Chin to your chest. Legs to the ceiling, feet in P
stance. Use both hands to grab right ankle and Pull, pull, switch. Pull, pull,
Entering the Mat - 🧠 ANSWER ✔✔Stand at the top of your mat feet in
Pilates Stance. Box your arms. Cross one foot behind the other to lower
yourself to the mat. Knees bent, roll onto your back for the The Hundred.
The Hundred - 🧠 ANSWER ✔✔Chin to chest/neck curl in . Knees to chest,
extend arms and pump. Inhale 2,3,4,5 — exhale 2,3,4,5. Bring Legs to
ceiling, Bring legs lower to working level, hold feet through the seat, the
Roll Up.
Roll up - 🧠 ANSWER ✔✔Knees to chest, head down. Feet down, legs long,
arms to ceiling. head Nod and curl to roll up bone by bone. Articulate back
down, anchoring thighs as arms reach and return down for One Leg Circle.
, One Leg Circle - 🧠 ANSWER ✔✔Anchor the pelvis raise your right leg up to
the ceiling and Circle across down around and UP. anchor pelvis and move
within the hip socket / Circle out, around, cross center, UP! RlAB Lower the
legs and come up to seated....
RLAB - 🧠 ANSWER ✔✔Wrap hands around shins, heels to seat, head
curled toward knees. Lift feet and balance on the tailbone. Inhale roll back
to shoulder blades, exhale roll up to sit bones and pause. Keep rhythm
smooth—roll back, come up. Maintain your C-curve (no head lift).
Single Leg Stretch - 🧠 ANSWER ✔✔Roll back. Bring the R knee in, send
other leg long. Chin tucked, outside hand to outside ankle and knee,
elbows wide. Inhale pull, exhale switch. Eyes to belly Reach long, scoop
abs/ stabilize the hips. Double Leg Stretch
Double Leg Stretch - 🧠 ANSWER ✔✔Chin to chest. Heels to seat. Elbows
wide, shoulders down. Inhale reach arms and legs long—pause. Exhale
sweep arms low, hug knees in. Out long, pull in strong. Keep ribs
anchored. Roll up for Spine Stretch.
Scissors - 🧠 ANSWER ✔✔Chin to your chest. Legs to the ceiling, feet in P
stance. Use both hands to grab right ankle and Pull, pull, switch. Pull, pull,
