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. 2019 Feb 6;9(2):e022306. doi: 10.1136/bmjopen-2018-022306

Table 2.

Mat Pilates group exercise programme

Name of the exercise Description
1. Swan
Stretches the anterior trunk chain.
Strengthens the pectoral, triceps and anterior deltoid muscles.

  1. Lying in the prone position, hands resting in the direction of the shoulders.

  2. Extend the elbows, keeping the head aligned with the spine, extending/stretching the trunk.

  3. Return to the initial position.
2. One leg up-down
Strengthens the rectus femoris, iliopsoas and sartorius muscles.

  1. Lying in the supine position, arms outstretched alongside the body.

  2. Raise the leg in extension with the feet in plantar flexion.

  3. Return to the initial position.
3. Leg circles
Strengthens the rectus femoris, sartorius, adductor and gluteus medius muscles.

  1. Lying in the supine position, arms outstretched alongside the body and supported on the ground.

  2. Raise the leg in extension, with the feet in plantar flexion.

  3. Make circles with the leg.
4. Single leg stretch
Strengthens the abdomen, and stretches the glutes and the lumbar spine.

  1. Lying in the supine position, flex the right leg by placing the left hand on the right knee and the right hand on the right ankle, flexing as much as possible towards the chest. The left leg will be extended at an angle of 30°.

  2. Slowly switch the leg.
5. Saw
Stretches the trunk rotators, the hamstrings and the quadratus lumborum muscles.
Strengthens the rectus abdominis, external and internal oblique muscles.

  1. Sitting with the back straight and the legs apart at hip width, and the arms extended and apart at shoulder height.

  2. Slowly from the waist, twist the spine to the left.

  3. Move the right arm towards the left foot and the left arm back at shoulder height.

  4. Return to the initial position and switch sides.
6. Side kicks: front and back
Strengthens the rectus femoris, iliopsoas, sartorius, gluteus medius, gluteus maximus and abdominal muscles in isometry.

  1. Lying straight in lateral decubitus, arm flexed and hand resting under the head.

  2. Keep your upper leg aligned with the hips and slowly bring the extended leg forward.

  3. Return to the initial position.
7. The hundred
Strengthens the abdominal, oblique, transverse and rectus femoris muscles.

  1. Lying in the supine position, elbow extended with the shoulder, hips and knees at 90°.

  2. Knee extension at approximately 45°. Slight bending of the trunk (removing the shoulder blades from the mat) and chin towards the chest.

  3. Return to the initial position.
8. Pelvic lift on the ball
Strengthens the gluteus maximus, biceps femoris, semitendinosus, semimembranosus, gastrocnemius and quadriceps femoris muscles.
Mobilises the spine.

  1. Lying in the supine position, legs flexed at 90°, with heels on the ball.

  2. Raise the hips from the mat, extending the legs.

  3. Return to the initial position.
9. Sit-ups on the ball
Strengthens rectus abdominis and external oblique muscles.

  1. Lying in the supine position holding the ball over the head and legs at 45°.

  2. Bring the ball towards the legs and hold it.

  3. Return to the initial position.
10. Stretching on the ball
Stretching and muscle relaxation.

  1. Lying in lateral, ventral and dorsal decubitus on the ball.