March MATness: 31 Days of Pilates

Every March, Pilates enthusiasts grab their mats and activate a month long journey through mat exercises known as March MATness. This is a great way to develop core strength and master foundational techniques that mat exercises provide. Joseph Pilates first introduced these mat exercises in the 1940s, and over 80 years later, they continue to be a vital component of Pilates practice.

Mat exercises focus on enhancing your core strength and stability by using your body weight as resistance. This method is a wonderful way to start your Pilates journey or to deepen your existing routine. Whether you're aiming to build strength, develop muscle tone, or cultivate mindfulness in your body, Mat Pilates has something for everyone. 

This March, we've created 31 days of March MATness to follow all month long. You can also check out our YouTube Channel and explore additional Mat exercises. So grab your mat, and let's make this March MATness a month to remember! 

1. The Hundred: This dynamic exercise builds core strength, endurance, and breath control. Lie on your back, lift your head, neck, and shoulders, and extend your legs to a 45-degree angle (or keep them bent for modification). Extend your arms long by your sides and pump them up and down while inhaling for five counts and exhaling for five counts, totaling 100 pumps. Keep your core engaged, breathing steady, and movements controlled for maximum benefits.

2. Roll-Up: This is a great exercise for spinal articulation and flexibility. Start lying on your back with legs extended and arms reaching overhead. Inhale to begin, then exhale as you roll up one vertebra at a time, reaching for your toes. Engage your core to control the movement and slowly roll back down, maintaining a smooth and steady flow. Repeat 5–10 times while focusing on breath and alignment.

3. Single Leg Circles: This focuses on hip mobility and core stability. Lie on your back with one leg extended to the ceiling and the other grounded. Engage your abs as you circle the raised leg outward, then inward, keeping movements controlled. Perform 5–8 circles per direction before switching legs, ensuring the pelvis remains stable throughout.

4. Rolling Like a Ball: This exercise improves balance, spinal mobility, and core strength. Sit with your knees bent, feet lifted, and hands wrapped around your shins. Engage your core and roll back onto your upper back, then use your abs to return to the starting position without touching the ground. Maintain a compact shape and controlled movement for 6–10 reps.

5. Single Leg Stretch: This is a core-strengthening exercise that enhances stability, coordination, and breath control. Start by lying on your back, lifting your head, neck, and shoulders, and pulling both knees into your chest. Extend your right leg to a 45-degree angle while keeping the left knee in, placing your left hand on the knee and right hand on the ankle. Exhale as you switch legs, keeping a steady rhythm while engaging your core and maintaining a stable pelvis. Inhale to switch again, ensuring controlled movement and relaxed neck positioning. Perform 8–10 reps per side, focusing on form and breath for maximum benefit.

6. Double Leg Stretch: This builds strength and coordination. Lie on your back, pull both knees into your chest, and lift your head, neck, and shoulders. Extend your arms overhead and legs to a 45-degree angle, then circle your arms around as you bring your knees back in. Repeat 8–10 times, keeping your core engaged.

7. Scissors: This strengthens the hip flexors and hamstrings while challenging your core stability. Lie on your back with both legs extended upward. Lower one leg to hover above the mat while pulling the other leg toward you, holding the calf or ankle. Switch legs in a controlled, scissor-like motion, inhaling and exhaling with each switch for 8–10 reps per leg.

8. Shoulder Bridge: This strengthens the glutes, hamstrings, and lower back. Lie on your back with knees bent and feet hip-width apart. Press into your heels to lift your hips, creating a straight line from shoulders to knees. Hold briefly, then lower with control. For added challenge, extend one leg while maintaining balance. Perform 8–12 reps.

9. Spine Stretch Forward: This exercise promotes spinal flexibility and hamstring mobility. Sit tall with legs extended hip-width apart and arms reaching forward. Inhale to prepare, then exhale as you articulate through the spine, reaching forward while keeping the core engaged. Slowly return to an upright position and repeat 5–8 times.
   

10. Saw: The Saw enhances spinal rotation and flexibility. Sit with legs extended wide, arms outstretched. Twist to one side, reaching the opposite hand toward your foot while exhaling. Inhale to return to center and repeat on the other side. Perform 5–8 reps per side, keeping movements fluid and controlled.

11. Side Kick Series (Front/Back): This move strengthens the hips, glutes, and obliques. Lie on your side with legs extended and stacked. Lift the top leg and kick forward with control, then sweep it back while keeping your core engaged. Perform 8–12 reps per side, ensuring stability in the torso.

12. Teaser: This is one of the most advanced exercises for core strength, control, and balance. Lie on your back, lift your legs to a 45-degree angle, and extend your arms forward. Engage your core as you roll up into a V-shape, balancing on your sit bones. Hold briefly, then lower back down with control. Perform 5–8 reps.

13. Leg Pull Front: A full-body move that strengthens the core, shoulders, and legs. Start in a high plank, engaging the core and keeping the body aligned. Lift one leg slightly, hold for a moment, then switch. Perform 8–10 reps per side, keeping movements controlled.

14. Leg Pull Back: This variation strengthens the posterior chain. Sit with legs extended and hands behind you, lifting hips into a reverse plank. Engage the glutes and core as you lift one leg, then switch. Perform 8–10 reps per leg, maintaining stability.

15. Plank: A total-body stability exercise, the Plank strengthens the core, shoulders, and legs. Hold a forearm or high plank position with a straight body, engaging your abs and glutes. Maintain for 30–60 seconds, focusing on form and controlled breathing.

16. Side Plank: This core and oblique exercise builds strength and balance. Support your body on one forearm with legs stacked or staggered. Hold for 20–45 seconds per side, keeping hips lifted and abs engaged.

17. Pilates Push-Up: A triceps-focused variation, the Pilates Push-Up starts in a plank. Lower with control, keeping elbows close to the body, then press back up. Repeat 5–10 times, ensuring proper alignment.

18. Kneeling Side Kick: This core and hip exercise improves balance and strength. Kneel with one hand on the mat and the other behind your head. Extend one leg and kick forward, then back, keeping movements controlled. Perform 8–12 reps per leg.

19. Corkscrew: The Corkscrew challenges core control. Lie on your back with legs extended toward the ceiling. Engage your core as you circle your legs clockwise, then counterclockwise. Keep movements smooth and controlled for 5–8 reps per direction.

20. Hip Twist: An advanced oblique-strengthening move, the Hip Twist involves sitting with legs extended and slightly lifted. Rotate the legs in a circular motion, engaging the core. Perform 5–8 reps per direction..

21. Donkey Kick: Strengthen the glutes and hamstrings by kneeling on all fours, lifting one leg toward the ceiling while maintaining a bent knee. Lower with control and repeat 10–15 reps per leg.

22. Clamshell: A hip-strengthening move, the Clamshell involves lying on your side with knees bent. Open the top knee while keeping feet together, then lower. Perform 10–15 reps per side.

23. Superman: A back-strengthening exercise, the Superman involves lying on your stomach and lifting your arms, chest, and legs simultaneously. Hold briefly, then lower. Perform 8–12 reps, focusing on control.

24. Lying Leg Raises: This core and hip flexor move involves lying on your back and lifting both legs toward the ceiling, then lowering them with control. Perform 10–15 reps, keeping the lower back stable.

25. Bicycle: A core and oblique exercise, the Bicycle involves lying on your back and alternating elbow-to-knee twists in a pedaling motion. Perform 10–15 reps per side.

26. Bridge with a Twist: This core and glute variation focuses on the core and adds a rotational component. This move starts in a bridge position. Rotate one hip upward, then return to center. Perform 8–10 reps per side. 

27. Swimmer: This back and core exercise strengthens the back while promoting shoulder mobility. Lie on your stomach and alternate lifting opposite arms and legs in a fluttering motion. Perform for 30 seconds, focusing on controlled movement.

28. Side Lying Leg Lift: This targets the outer thighs, glutes and hip muscles. Lie on your side and lift the top leg with control. Lower and lift in a controlled manner. Perform 10–15 reps per side.

29. Scapular Isolation: This focuses on shoulder mobility and upper back strength. In a seated or standing position, raise your arms to shoulder height and squeeze your shoulder blades together while keeping your arms still. Perform 10–12 reps.

30. Mermaid Stretch: This improves lateral flexibility and stretches your sides. Sit with one leg bent in front of you and the other extended behind. Reach overhead with the arm on the same side as the bent leg, stretching the side body. Hold for 15–30 seconds per side.

31. Final Stretch: End your session with a full-body stretch. This helps relax the body and elongate the spine. Kneel on the mat and sit back on your heels. Extend your arms forward and lower your torso towards the floor, relaxing your back and hips. Then, stand up and reach your arms overhead and elongate the body while breathing deeply. Hold each stretch for 30 seconds to release tension.

Feel free to mix and match these exercises throughout your March MATness journey to customize your practice and maximize your results! If you miss a day, don’t be hard on yourself. Focus on how you feel and strive for your personal best!