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218 exercises
The Hundred
Supine
·
Mat
·
Core
4/10
Roll Up
Supine
·
Mat
·
Core
5/10
Roll Over
Supine
·
Mat
·
Core
7/10
One Leg Circle
Supine
·
Mat
·
Core
4/10
Rolling Like a Ball
Seated
·
Mat
·
Core
4/10
One Leg Stretch
Supine
·
Mat
·
Core
4/10
Double Leg Stretch
Supine
·
Mat
·
Core
5/10
Spine Stretch Forward
Seated
·
Mat
·
Mobility
3/10
Open Leg Rocker
Supine
·
Mat
·
Core
5/10
Corkscrew
Supine
·
Mat
·
Core
5/10
Saw
Seated
·
Mat
·
Core
4/10
Swan Dive
Prone
·
Mat
·
Back
6/10
Single Leg Kick
Prone
·
Mat
·
Legs
4/10
Double Leg Kick
Prone
·
Mat
·
Legs
5/10
Neck Pull
Supine
·
Mat
·
Core
7/10
Scissors
Supine
·
Mat
·
Core
6/10
Bicycle
Supine
·
Mat
·
Core
7/10
Shoulder Bridge
Supine
·
Mat
·
Back
5/10
Spine Twist
Seated
·
Mat
·
Core
4/10
Jack Knife
Supine
·
Mat
·
Core
8/10
Side Kick Series
Side
·
Mat
·
Core
5/10
Teaser
Supine
·
Mat
·
Core
8/10
Hip Twist
Supine
·
Mat
·
Core
8/10
Swimming
Prone
·
Mat
·
Back
5/10
Leg Pull Front
Prone
·
Mat
·
Core
6/10
Leg Pull Back
Supine
·
Mat
·
Back
6/10
Kneeling Side Kick
Kneeling
·
Mat
·
Core
7/10
Side Bend
Side
·
Mat
·
Core
6/10
Boomerang
Supine
·
Mat
·
Core
8/10
Seal
Supine
·
Mat
·
Core
5/10
Crab
Supine
·
Mat
·
Core
6/10
Rocking
Prone
·
Mat
·
Back
7/10
Control Balance
Supine
·
Mat
·
Core
8/10
Push Up
Prone
·
Mat
·
Upper Body
6/10
Footwork: Toes
Supine
·
Reformer
·
Legs
3/10
Footwork: Arches
Supine
·
Reformer
·
Legs
3/10
Footwork: Heels
Supine
·
Reformer
·
Legs
3/10
Tendon Stretch (Footwork)
Supine
·
Reformer
·
Legs
4/10
Hundred (Reformer)
Supine
·
Reformer
·
Core
6/10
Overhead
Supine
·
Reformer
·
Upper Body
8/10
Coordination
Supine
·
Reformer
·
Core
6/10
Rowing: Round
Seated
·
Reformer
·
Back
6/10
Rowing: Tall
Seated
·
Reformer
·
Back
6/10
Rowing: Shoulders
Seated
·
Reformer
·
Back
6/10
Rowing: Hips
Seated
·
Reformer
·
Back
6/10
Rowing: Shave
Seated
·
Reformer
·
Back
6/10
Rowing: Hug
Seated
·
Reformer
·
Back
6/10
Long Box: Swan
Prone
·
Reformer
·
Back
6/10
Long Box: Pull Straps
Prone
·
Reformer
·
Back
6/10
Long Box: Backstroke
Supine
·
Reformer
·
Core
7/10
Long Box: Teaser
Supine
·
Reformer
·
Core
8/10
Long Box: Breaststroke
Prone
·
Reformer
·
Back
6/10
Long Box: Hamstring Curls
Prone
·
Reformer
·
Legs
6/10
Long Box: Horseback
Seated
·
Reformer
·
Core
7/10
Long Stretch
Prone
·
Reformer
·
Core
6/10
Down Stretch
Kneeling
·
Reformer
·
Back
5/10
Up Stretch
Quadruped
·
Reformer
·
Core
6/10
Elephant
Standing
·
Reformer
·
Legs
5/10
Long Back Stretch
Quadruped
·
Reformer
·
Core
7/10
Stomach Massage: Round
Seated
·
Reformer
·
Core
6/10
Stomach Massage: Hands Back
Seated
·
Reformer
·
Core
6/10
Stomach Massage: Reach Up
Seated
·
Reformer
·
Core
7/10
Stomach Massage: Twist
Seated
·
Reformer
·
Core
8/10
Tendon Stretch
Supine
·
Reformer
·
Mobility
6/10
Short Box: Round Back
Seated
·
Reformer
·
Core
5/10
Short Box: Flat Back
Seated
·
Reformer
·
Core
6/10
Short Box: Side to Side
Seated
·
Reformer
·
Core
6/10
Short Box: Twist
Seated
·
Reformer
·
Core
7/10
Short Box: Tree
Seated
·
Reformer
·
Core
7/10
Short Spine Massage
Supine
·
Reformer
·
Core
7/10
Semi Circle
Supine
·
Reformer
·
Core
8/10
Headstand: Front
Supine
·
Reformer
·
Core
8/10
Headstand: Back
Supine
·
Reformer
·
Core
8/10
Chest Expansion
Kneeling
·
Reformer
·
Back
6/10
Thigh Stretch
Kneeling
·
Reformer
·
Legs
6/10
Backbend
Kneeling
·
Reformer
·
Back
8/10
Arm Circles
Supine
·
Reformer
·
Core
6/10
Snake & Twist
Standing
·
Reformer
·
Core
9/10
Headstand w/ Straps
Supine
·
Reformer
·
Core
9/10
Corkscrew
Supine
·
Reformer
·
Core
7/10
Balance Control Off
Supine
·
Reformer
·
Core
8/10
2nd Long Box: Grasshopper
Prone
·
Reformer
·
Back
7/10
2nd Long Box: Rocking
Prone
·
Reformer
·
Back
8/10
2nd Long Box: Swimming
Prone
·
Reformer
·
Back
6/10
Long Spine Massage
Supine
·
Reformer
·
Core
7/10
Mermaid
Seated
·
Reformer
·
Core
4/10
High Bridge
Supine
·
Reformer
·
Core
8/10
Knee Stretches: Round
Kneeling
·
Reformer
·
Core
6/10
Knee Stretches: Arched
Kneeling
·
Reformer
·
Back
6/10
Knee Stretches: Knees Off
Kneeling
·
Reformer
·
Core
7/10
Running
Supine
·
Reformer
·
Legs
4/10
Pelvic Lift
Supine
·
Reformer
·
Legs
4/10
Control Push Up: Front
Standing
·
Reformer
·
Upper Body
8/10
Control Push Up: Back
Standing
·
Reformer
·
Upper Body
8/10
Star
Standing
·
Reformer
·
Core
9/10
Side Splits
Standing
·
Reformer
·
Core
7/10
Front Splits
Standing
·
Reformer
·
Legs
7/10
Russian Splits
Standing
·
Reformer
·
Legs
9/10
Squat
Standing
·
Reformer
·
Core
6/10
Roll Down Bar
Supine
·
equipment.cadillac/trapeze_table
·
Core
5/10
Roll Back
Seated
·
equipment.cadillac/trapeze_table
·
Core
5/10
Breathing
Supine
·
equipment.cadillac/trapeze_table
·
exercises.region.breathing
3/10
Arm Springs: Straight Arms
Supine
·
equipment.cadillac/trapeze_table
·
Back
5/10
Arm Springs: Circles
Supine
·
equipment.cadillac/trapeze_table
·
Back
5/10
Arm Springs: Triceps
Supine
·
equipment.cadillac/trapeze_table
·
Back
5/10
Leg Springs: Frogs
Supine
·
equipment.cadillac/trapeze_table
·
Legs
5/10
Leg Springs: Leg Circles
Supine
·
equipment.cadillac/trapeze_table
·
Legs
5/10
Leg Springs: Scissors
Supine
·
equipment.cadillac/trapeze_table
·
Core
5/10
Leg Springs: Beats
Supine
·
equipment.cadillac/trapeze_table
·
Legs
5/10
Leg Springs: Walking
Supine
·
equipment.cadillac/trapeze_table
·
Legs
5/10
Leg Springs: Bicycle
Supine
·
equipment.cadillac/trapeze_table
·
Core
5/10
Push Through: Long
Seated
·
equipment.cadillac/trapeze_table
·
Upper Body
5/10
Push Through: Reverse
Seated
·
equipment.cadillac/trapeze_table
·
Upper Body
5/10
Push Through: Cat
Kneeling
·
equipment.cadillac/trapeze_table
·
Core
5/10
Push Through: Swan
Prone
·
equipment.cadillac/trapeze_table
·
Back
6/10
Push Through (Basic)
Supine
·
equipment.cadillac/trapeze_table
·
Upper Body
3/10
Teaser (Cadillac)
Supine
·
equipment.cadillac/trapeze_table
·
Core
8/10
Sitting Press Down
Seated
·
equipment.cadillac/trapeze_table
·
Core
5/10
Sitting Mermaid
Seated
·
equipment.cadillac/trapeze_table
·
Mobility
3/10
Kneeling Press Down
Kneeling
·
equipment.cadillac/trapeze_table
·
Core
5/10
Kneeling Mermaid
Kneeling
·
equipment.cadillac/trapeze_table
·
Mobility
3/10
Monkey
Supine
·
equipment.cadillac/trapeze_table
·
Mobility
3/10
Tower
Supine
·
equipment.cadillac/trapeze_table
·
Core
5/10
Hip Stretch
Supine
·
equipment.cadillac/trapeze_table
·
Mobility
5/10
Shoulder Roll Down
Supine
·
equipment.cadillac/trapeze_table
·
Upper Body
5/10
Standing Roll Down Bar: Chest Expansion
Standing
·
equipment.cadillac/trapeze_table
·
Back
5/10
Standing Roll Down Bar: Long Back Stretch
Standing
·
equipment.cadillac/trapeze_table
·
Mobility
5/10
Standing Roll Down Bar: Side Arms
Standing
·
equipment.cadillac/trapeze_table
·
Core
5/10
Standing Roll Down Bar: Shave
Standing
·
equipment.cadillac/trapeze_table
·
Upper Body
5/10
Standing Roll Down Bar: Basic Squats
Standing
·
equipment.cadillac/trapeze_table
·
Legs
3/10
Spread Eagle
Standing
·
equipment.cadillac/trapeze_table
·
Back
6/10
Pull Ups / Hanging
Standing
·
equipment.cadillac/trapeze_table
·
Upper Body
7/10
Hanging Pull Downs
Standing
·
equipment.cadillac/trapeze_table
·
Back
7/10
Footwork: Toes
Seated
·
Wunda Chair
·
Legs
4/10
Footwork: Arches
Seated
·
Wunda Chair
·
Legs
4/10
Footwork: Heels
Seated
·
Wunda Chair
·
Legs
4/10
Pumping: One Leg
Seated
·
Wunda Chair
·
Legs
6/10
Tendon Stretch (Chair)
Standing
·
Wunda Chair
·
Legs
6/10
Push Down
Standing
·
Wunda Chair
·
Upper Body
6/10
Kneeling Push Down
Kneeling
·
Wunda Chair
·
Upper Body
6/10
Standing Push Down
Standing
·
Wunda Chair
·
Upper Body
6/10
Pull Up
Supine
·
Wunda Chair
·
Upper Body
6/10
Side Pull Up
Side
·
Wunda Chair
·
Core
6/10
Handstand Pike
Standing
·
Wunda Chair
·
Upper Body
9/10
Spine Stretch Forward (Chair)
Seated
·
Wunda Chair
·
Mobility
4/10
Press Down Teaser
Seated
·
Wunda Chair
·
Core
8/10
Side Twist Teaser
Supine
·
Wunda Chair
·
Core
8/10
Teaser From Floor
Supine
·
Wunda Chair
·
Core
8/10
Swan Dive (Chair)
Prone
·
Wunda Chair
·
Back
6/10
Pumping: One Arm
Prone
·
Wunda Chair
·
Upper Body
6/10
Mermaid (Chair)
Seated
·
Wunda Chair
·
Mobility
4/10
Triceps Dip
Seated
·
Wunda Chair
·
exercises.region.arms
6/10
Arm Frog
Prone
·
Wunda Chair
·
exercises.region.arms
6/10
Reverse Arm Frog
Prone
·
Wunda Chair
·
exercises.region.arms
7/10
Kneeling Mermaid (Chair)
Kneeling
·
Wunda Chair
·
Core
5/10
Horseback (Chair)
Seated
·
Wunda Chair
·
Core
8/10
Push Up (Feet on Pedal)
Quadruped
·
Wunda Chair
·
Upper Body
7/10
Push Up Sideways #1
Quadruped
·
Wunda Chair
·
Core
7/10
Push Up Sideways #2
Quadruped
·
Wunda Chair
·
Core
7/10
Straight Leg Press
Seated
·
Wunda Chair
·
Legs
5/10
Achilles Stretch
Seated
·
Wunda Chair
·
Legs
4/10
Advanced Tendon Stretch
Standing
·
Wunda Chair
·
Legs
8/10
The Table
Supine
·
Wunda Chair
·
Core
7/10
Front Balance Control
Standing
·
Wunda Chair
·
Core
8/10
Side Balance Control
Standing
·
Wunda Chair
·
Core
8/10
Mountain Climb (Basic)
Standing
·
Wunda Chair
·
Legs
6/10
Mountain Climb (Full)
Standing
·
Wunda Chair
·
Legs
9/10
Jackknife (Chair)
Supine
·
Wunda Chair
·
Core
8/10
Corkscrew (Chair)
Supine
·
Wunda Chair
·
Core
6/10
Leg Press on Hip
Side
·
Wunda Chair
·
Legs
6/10
Flying Eagle (Chair)
Prone
·
Wunda Chair
·
Core
6/10
High Bridge (Chair)
Supine
·
Wunda Chair
·
Core
8/10
Star (Chair)
Standing
·
Wunda Chair
·
Core
9/10
Going Up Front
Standing
·
Wunda Chair
·
Legs
7/10
Circle Bridge
Supine
·
Magic Circle
·
Legs
3/10
Circle Hundred
Supine
·
Magic Circle
·
Core
5/10
Circle Inner Thigh Squeeze
Supine
·
Magic Circle
·
Legs
2/10
Circle Side-Lying Leg Press
Side
·
Magic Circle
·
Legs
3/10
Circle Standing Arm Press
Standing
·
Magic Circle
·
Upper Body
3/10
Circle Hamstring Curl
Prone
·
Magic Circle
·
Legs
3/10
Circle Seated Spine Twist
Seated
·
Magic Circle
·
Core
3/10
Circle Chest Press
Supine
·
Magic Circle
·
Upper Body
3/10
Circle Clam
Side
·
Magic Circle
·
Legs
2/10
Circle Roll Up
Supine
·
Magic Circle
·
Core
4/10
Arm Weights: Boxing
Standing
·
Arm Weights
·
Upper Body
3/10
Arm Weights: Shaving
Standing
·
Arm Weights
·
Upper Body
3/10
Arm Weights: Hug a Tree
Standing
·
Arm Weights
·
Upper Body
3/10
Arm Weights: Bug
Standing
·
Arm Weights
·
Upper Body
3/10
Arm Weights: Sparklers
Standing
·
Arm Weights
·
Upper Body
3/10
Arm Weights: Bicep Curl
Standing
·
Arm Weights
·
Upper Body
2/10
Arm Weights: Zip Up
Standing
·
Arm Weights
·
Upper Body
3/10
Arm Weights: Chest Expansion
Standing
·
Arm Weights
·
Upper Body
3/10
Band Leg Press
Supine
·
Pilates Band
·
Legs
3/10
Band Bicep Curl
Seated
·
Pilates Band
·
Upper Body
2/10
Band Roll Back
Seated
·
Pilates Band
·
Core
4/10
Band Chest Expansion
Seated
·
Pilates Band
·
Upper Body
3/10
Band Monster Walk
Standing
·
Pilates Band
·
Legs
3/10
Band Bridge
Supine
·
Pilates Band
·
Legs
3/10
Band Single Leg Stretch
Supine
·
Pilates Band
·
Core
4/10
Band Rowing
Seated
·
Pilates Band
·
Back
3/10
Stability Ball Hundred
Supine
·
Stability Ball
·
Core
5/10
Stability Ball Bridge
Supine
·
Stability Ball
·
Legs
3/10
Stability Ball Chest Lift
Supine
·
Stability Ball
·
Core
2/10
Stability Ball Roll Down
Seated
·
Stability Ball
·
Core
3/10
Stability Ball Pike
Quadruped
·
Stability Ball
·
Core
7/10
Stability Ball Plank
Quadruped
·
Stability Ball
·
Core
5/10
Stability Ball Push Up
Quadruped
·
Stability Ball
·
Upper Body
6/10
Stability Ball Swan
Prone
·
Stability Ball
·
Back
4/10
Stability Ball Swimming
Prone
·
Stability Ball
·
Back
5/10
Stability Ball Hamstring Curl
Supine
·
Stability Ball
·
Legs
4/10
Stability Ball Thigh Stretch
Kneeling
·
Stability Ball
·
Legs
4/10
Stability Ball Side Bend
Side
·
Stability Ball
·
Core
5/10
Ball Bridge
Supine
·
Small Ball
·
Legs
3/10
Ball Inner Thigh Squeeze
Supine
·
Small Ball
·
Legs
2/10
Ball Spine Extension
Prone
·
Small Ball
·
Back
3/10
Ball Ab Curl
Supine
·
Small Ball
·
Core
3/10
Ball Side-Lying Hip Work
Side
·
Small Ball
·
Legs
3/10
Ball Seated Balance
Seated
·
Small Ball
·
Core
2/10
v1.0 — Sources: PMA, APTA & Pilates.com
Part of the
WindSeeker
ecosystem
Program
Exercises
Schedule
Breathe
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