MAT PILATES EXERCISES

Yes! They're an effective way to target the entire core and isolate specific muscle groups (like the upper or lower body).

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Bodyweight floor exercises are great for beginners, and you can add dumbbells or bands to increase the intensity.

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2

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Screenshot Workout

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Try the FULL 35-Minute Mat Workout in a guided, follow-along video!

MAT PILATES EXERCISES

TOTAL BODY WORKOUT

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Yes! They're an effective way to target the entire core and isolate specific muscle groups (like the upper or lower body).

Are Floor Exercises Effective?

Bodyweight floor exercises are great for beginners, and you can add dumbbells or bands to increase the intensity.

Try 4 mat exercises 👉

1

SIDE LEG LIFTS

Targets: Outer glutes, quads (top of legs) and core. ⭐ Add a resistance band to increase the intensity.

2

SKULL CRUSHERS + LEG LOWERS

Targets: Triceps (back of the arm), lower abs, pelvic floor and deep transverse abdominal abs.

3

DUMBBELL DEAD BUG

Targets: Deep abdominal muscles, lower abs, hips, shoulders and back. ⭐ Adding a dumbbell is one of my favorite ways to strength train the core.

4

SINGLE LEG GLUTE BRIDGE + LEG LIFT

Targets: Glutes, hamstrings, hips and pelvic floor muscles. ⭐ Unilateral exercises also increase core engagement.

Screenshot Workout

1. Side Leg Lifts 2. Skull Crushers + Leg Lowers 3. Dead Bug 4. Glute Bridge + Leg Lift DO IT: 30 sec work, 10 sec rest. Repeat x 2 sets.

Try the FULL 35-Minute Mat Workout in a guided, follow-along video!