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This workout invites you to keep up with my pace as we transition smoothly from one classical Pilates mat exercise to the next, creating a continuous flow throughout the session. This routine covers all intermediate classical Pilates exercises designed to work from your center or core, maintain precision and co-ordination as you flow through the exercises and maintain a calm breathing pattern. No equipment is necessary, but if you’re interested in purchasing a traditional Pilates mat with strap and handles (like I am using), check out my resources page.

If you’re seeking videos that slowly break down these exercises and provide modifications to progress gradually from a beginner to intermediate level, I highly recommend watching my FREE 30 Class Challenge Playlist

▶️ CHAPTERS

00:00 Intro

00:47 Workout Starts

01:02 The Hundred

01:52 The Roll Up

03:03 Single Leg Circles

04:02 Rolling like a Ball

04:42 Abdominal Series

06:24 Spine Stretch Forward

06:54 Open Leg Rocker

07:53 Corckscrew

08:50 Saw

09:41 The Swan

10:30 Single Leg Kicks

10:55 Double Leg Kick

11:49 Neck pull

12:53 Side Leg Kicks

15:28 Teaser

16:59 Swimming

17:28 The Seal

18:21 Front Support

The Spine Corrector provides unique support and feedback you simply can’t get from the mat, making it a great addition for home workouts. This Leg Series can be done on a Pilates Spine Corrector or small barrel. Discover how this apparatus helps you find deeper connections in your center or core, lengthen through your pelvis, stretch your hip flexors, and move with precision. Not only is this helping correct your spinal alignment, but it will open your hips, strengthen your pelvis and improve co-ordination in the lower body. Not sure which barrel is right for you? Consult your Pilates teacher for guidance on the best option for your body!

Wrap up your Pilates workout with the Wall Ending! Whether you’ve just completed mat, reformer, chair, or barrel exercises, this wall-based routine helps transition your body from the studio to daily life. Discover how the wall supports and gives you feedback, activates your core or center, and encourages good posture, so you leave class feeling strong, centered, and energized. Join Mela for expert guidance on using the wall to reinforce mind-body connections, and bring confidence into every step of your day. Ideal for all levels, this Pilates Wall Ending is the perfect finale to any workout!

Enjoy this walk along the Devil’s Backbone in Loveland, Colorado, to the keyhole, while practicing nasal breathing and mindfulness in this breathwork video. Perfect for Pilates enthusiasts and anyone seeking a relaxing, calming experience, this session can be enjoyed sitting, standing, or walking on a treadmill as you unwind to soothing nature scenery and gentle sounds. Nasal breathwork is not only essential for maximizing focus and core engagement during Pilates; it also supports better oxygen exchange, enhances relaxation, calms the nervous system, reduces stress, and helps you connect mindfully with each breath. Practicing nasal breathing at rest and during gentle movement prepares you to incorporate this powerful tool into your workouts for improved endurance, recovery, and overall well-being. Join the session and discover how mindful nasal breathing can elevate both your Pilates practice and your mental tranquility.

If you’ve ever wondered which type of Pilates is right for you, this video breaks down the differences from Classical to Contemporary Pilates and today’s many trending “fusion” versions.

In this in‑depth guide, Mela explains why multiple Pilates styles exist, how a court case shaped today’s studios and teacher training. 

You’ll learn:

✅The key differences between Classical and Contemporary Pilates

✅What Pilates “lineage” means, and why it matters

✅How to identify authentic Classical training and apparatus

✅What red flags to watch for in studios or trendy class formats

✅How “real Pilates is a system, not just exercises” and why that matters

Whether you’re new to Pilates or refining your path and the teachers you train with, this video helps you confidently choose the method that supports your body and goals.

Discover the power of the Pilates bean bag with this quick yet challenging workout designed to strengthen your wrists and forearms, improve posture, and connect your arms into your center or core.

Who is this workout great for?

✅ Anyone looking to improve wrist and grip strength (especially helpful if you type, text, or use your hands all day).

✅ This is also an excellent exercise for musicians, helping improve wrist dexterity, grip strength, and endurance needed for playing instruments.

✅ Seniors - the grip strengthening is key for independence in daily tasks, plus it will improve balance and stability preventing falls (for safety - start with a lighter weight and do the exercise standing on the ground)

✅ Pilates practitioners wanting to challenge their posture and back control with props.

✅ Movers and athletes seeking a simple but effective upper body and core workout. This Pilates prop workout makes a fantastic add-on to your mat routine, teaching your body how to resist weight without losing control from your center and maintaining alignment.

Grab your bean bag and let’s work!

The Pilates Bean Bag Roll-Up Device is a powerful small prop that strengthens your hands, wrists, forearms, and back by connecting your arms into your core or center, not to mention how this Pilates tool challenges your entire body to stand tall and strong against the weight of the bean bag.

If you’ve looked to buy one from a Pilates equipment manufacturer, you’ll know it can be pricey - but don’t worry! I’ll also show you how easy it is to DIY your very own bean bag roll-up device at home, so you can enjoy all the benefits without the cost. Helpful for those who suffer from arthritis, tennis elbow, and carpal tunnel syndrome and all Pilates lovers of all levels seeking to maintain or improve grip and wrist strength.

✏️Measurements for your DIY Bean Bag:

Dowel rod: 17 in (43.18 cm)

Rope: Max length of 9 ft long (2.7 meters) depending on your height

Sand/beans/rice/weights: Max of 5 lbs (2.27 kgs)

Join me for a 30-minute beginner-friendly classical Pilates mat workout using the magic circle. This simple prop offers resistance similar to Pilates apparatus like the Reformer and Cadillac, helping you build strength, good alignment and body awareness.

The magic circle will guide your movements and challenge your muscles. Over time you’ll notice your matwork becoming stronger, even when you set the circle aside. This full body routine is perfect for those new to Pilates or anyone looking to deepen their practice with classical principles.

What you’ll get in this class:

✅ Full body beginner Pilates workout

✅ Improve strength, posture, and core connection with the magic circle

✅ Classical Pilates mat flow with authentic technique

✅ Tips for transferring strength from the magic circle back to your regular mat practice

Unlock tight hips, lower back, and hamstrings with this home-friendly Pilates leg stretch routine using a chair instead of a ladder barrel. These stretches will open your hips, lengthen your hamstrings and calf muscles, and improve hip mobility and pelvic floor function making these essential for anyone who sits all day. These stretches are a great way to warm up before your matwork or cool down afterwards. Traditionally done on a ladder barrel in a Pilates studio, this alternative is for home workout enthusiasts, addressing common issues like tightness and sedentary discomfort. Improve flexibility and body awareness as you apply the Pilates principles of moving with control, precision, flow, centering, breath and concentration. If you don’t have time for a full workout, these stretches can also stand alone as a quick stretch to counteract the effects of sitting.

Enjoy a relaxing walk through a lush forest near Indianapolis, Indiana,  while practicing nasal breathing and mindfulness in this breathwork video. Perfect for Pilates enthusiasts and anyone seeking a relaxing, calming experience, this session can be enjoyed sitting, standing, or walking on a treadmill as you unwind to soothing nature scenery and gentle sounds. Nasal breathwork is not only essential for maximizing focus and core engagement during Pilates; it also supports better oxygen exchange, enhances relaxation, calms the nervous system, reduces stress, and helps you connect mindfully with each breath. Practicing nasal breathing at rest and during gentle movement prepares you to incorporate this powerful tool into your workouts for improved endurance, recovery, and overall well-being. Join the session and discover how mindful nasal breathing can elevate both your Pilates practice and your mental tranquility.

Try the Classical Pilates Standing Arm Weights Series using 1lb weights or get creative at home with items like soup cans or water bottles if you don’t have weights handy. This dynamic arm weight series can be done after your mat session or as an express routine in the middle of the day. Step away from your desk and wake up the muscles in your upper body. These arm exercises help you connect your back to your center, improve posture, and energize your whole body whether you use weights or simply focus on mindful engagement without the weights. Enjoy better muscle awareness, alignment, and posture with just a few minutes of Classical Pilates at home, at the office, or wherever you want!

Enjoy a peaceful and mesmerizing walk along the Witsand Circuit in Robberg Nature Preserve, South Africa, while practicing nasal breathing and mindfulness in this breathwork video. Perfect for Pilates enthusiasts and anyone seeking a relaxing, calming experience, this session can be enjoyed sitting, standing, or walking on a treadmill as you unwind to soothing nature scenery and gentle sounds. Nasal breathwork is not only essential for maximizing focus and core engagement during Pilates; it also supports better oxygen exchange, enhances relaxation, calms the nervous system, reduces stress, and helps you connect mindfully with each breath. Practicing nasal breathing at rest and during gentle movement prepares you to incorporate this powerful tool into your workouts for improved endurance, recovery, and overall well-being. Join the session and discover how mindful nasal breathing can elevate both your Pilates practice and your mental tranquility.

Experience the classical intermediate reformer sequence — reimagined on the mat!
In this Pilates workout, we’ll take signature reformer exercises and adapt them for the mat, creating a fun yet challenging session you can do anywhere — no equipment needed.

You’ll work through the traditional intermediate reformer series, while using the support of the mat to focus on alignment, control, flow and precision.

Without the springs and straps, you’ll engage your muscles in a new way, increasing strength, stability, and flexibility — all from home. This is perfect for anyone wanting to:

✅ Add variety to their regular Pilates mat practice
✅ Maintain their reformer skills without access to a studio
✅ Build full-body strength, mobility, and control

Level: Intermediate
Equipment: None (optional foot strap from traditional mat for Short Box series)

🎥 Press play and let’s bring the reformer flow to your living room!

Looking to spice up your Pilates routine? Try this intermediate mat workout featuring a small resistance ball! This versatile ball offers extra support where you need it and a new challenge, adding variety to your classical Pilates sequence. It inflates in seconds, making it perfect for small spaces or travel - just toss it in your suitcase and keep your fitness on track anywhere!

Unlock flexibility and relieve tension with these Pilates Ballet stretches, perfect for all levels—even if you’re not a dancer! In this video, you’ll learn how to open your hips, improve spinal mobility, and stretch your sides to counteract the effects of sitting. Traditionally performed on the Pilates ladder barrel, these moves can be adapted at home using a countertop, railing, or even a chair.

Whether you’re looking to increase flexibility, enhance posture, or simply feel better in your body, these stretches are for you. Join me for a guided session and discover how easy it is to bring the benefits of Pilates into your daily routine—no fancy equipment required!

Transform your foot health and balance with this 2x4 Pilates footwork routine! Our feet are the foundation of every movement, yet they’re often neglected. In this video, I’ll guide you through targeted exercises to strengthen your arches, ankles, and legs while stretching your Achilles tendon and improving core stability.

What You’ll Need:

✅ A 2x4 board (or a sturdy book)

✅ A towel/yoga mat for padding

✅ A wall or chair for balance support

Perfect for all fitness levels, this routine will help you build better alignment, reduce foot pain, and enhance your overall movement quality.

Don’t have a 2x4? No problem—I’ll show you how to modify it with household items!

You don’t need fancy equipment to improve your foot health, just a simple towel and a few minutes! In this video, I’ll guide you through easy Pilates foot exercises using a towel that can help strengthen your arches, improve balance, and relieve common foot problems like plantar fasciitis, flat feet, and foot fatigue. These exercises are perfect for anyone looking to support their feet, reduce pain, and enhance overall stability with a simple, accessible routine you can do anywhere.

What You’ll Learn:

✅ Improve foot strength and flexibility which is crucial for your whole body’s alignment and balance

✅ How these exercises can help with plantar fasciitis, flat feet, and more

Grab a towel and join me to start building stronger, healthier feet today!

The Pilates Magic Circle is one of the most versatile and affordable props to enhance your at-home workouts! This quick leg series targets your inner thighs, connects your lower body to your core, and improves balance—all with the resistance similar to Pilates apparatus like the Reformer or Cadillac.

✨ Why Use the Magic Circle?

• Portable & affordable alternative to studio equipment

• Boosts resistance for deeper muscle engagement

• Improves balance, posture, and coordination

• Perfect for beginners to advanced practitioners

What’s the one Pilates exercise that could transform your entire body? In this video, I reveal the most important move in the Classical Pilates system. The one that unlocks better core strength, stability, and results in every workout.

Curious? Watch to the end to discover what it is, why it matters, and how you can master it at home.

These neck stretches are great for releasing tension in both the neck and shoulders. You can do them before or after you do a Pilates Mat class or they can stand alone as something you do at the beginning of the day when you wake up, at work when you can take a break from the computer or at the end of the day before bed. Repeat them on a regular basis for best results.

Cycle 6, the last cycle of the 30 Class Pilates Challenge is sure to challenge you on many levels. From executing exercises with precision, creating flow and adding some more advanced exercises to challenge your center or core, test your balance and deepen your stretch. Do make sure you watch the intro video before beginning this challenge

In Cycle 5 we really challenge your center or core with some challenging Pilates exercises, plus start creating Flow with breathwork and transitions from exercises to exercise. Do make sure you watch the intro video before beginning this challenge

As your foundation of the Pilates matwork grows, in Cycle 4 we dive a little deeper into understanding the Pilates principles and getting more bang out of each exercise. Pilates is a mindful practice. There is a lot to think about as each exercise should involve the whole body. Do make sure you watch the intro video before beginning this challenge:

As your core strength improves we add on some more challenging exercises like Corkscrew and Teaser in Cycle 3 of this challenge. You are well on your way to becoming a Pilates addict and creating a practice that will support you in whatever you do in your daily life. Do make sure you watch the intro video before beginning this challenge

In Cycle 2 of this challenge we add a few more exercises and deepen your understanding of the principles of Pilates to create a strong center or core. Do make sure you watch the intro video before beginning this challenge

Welcome to the beginning of your Pilates Journey! Cycle 1 will take you through a basic Mat Class for beginners setting you up with a strong foundation and understanding of using your center or core for control, stabilization and balance as you move through different shapes and positions. Do make sure you watch the intro video before beginning this challenge

The Magic Circle is one of my all time favorite Pilates Props to add into your at-home workout! It offers you the resistance that you get from the springs on the Reformer, Cadillac and all the other wonderful Pilates apparatus / equipment BUT it is a small, affordable prop that can make a great addition to your workouts and be used within your mat workout too. This quick arm series will not only tone your arms but strengthen your back and shoulders and teach you to connect your upper-body into your center or core. Oh yes, and open your chest! Don't pass up on the exercises with your arms behind your back to counteract all the time you spend on your computer or phone. I'll be creating a playlist full of exercises you can do with this multi-functional Pilates Prop, so stay tuned for many more Magic Circle workouts.

Unlock the full potential of your Pilates practice by learning to coordinate your breath with every movement! In this beginner-friendly classical Pilates workout, I’ll guide you through each exercise with clear breath cues-helping you engage your diaphragm and abdominal muscles for deeper, more effective results.

Breathing is a cornerstone of the Pilates method. While some exercises are specifically designed as breathing exercises, today’s session will give you breath guidance for all the beginner moves. This mindful approach not only enhances your core strength but also helps you develop a natural rhythm between breath and movement as you progress.

✨Whether you’re new to Pilates or looking to refine your technique, this workout will help you:

• Connect your breath with your movement

• Strengthen your core and diaphragm

• Move with greater control and awareness

  Grab your mat and let’s get started-breathe in, breathe out, and feel the difference!

Are you struggling with plantar fasciitis or foot pain? In this video, I’ll guide you through a series of Pilates Foot Corrector exercises designed to strengthen your arches, improve foot alignment, and gently stretch the plantar fascia for lasting relief. Whether you’re new to Pilates or looking to deepen your practice, these exercises can help you build stronger, healthier feet and reduce discomfort with every step.

If you don’t have a Pilates Foot Corrector, no worries! I’ll also show you how to do these exercises using a simple tennis ball, so you can get the same benefits right at home with minimal equipment.

Grab your Foot Corrector or tennis ball and join me for this targeted routine, your feet will thank you!

Looking for a fast, effective, and challenging Pilates session? This 20-minute express Pilates mat workout is designed for intermediate to advanced practitioners who want to maximize results in minimal time! Get ready for a full body flow that will elevate your heart rate, challenge your core strength and balance, and leave you feeling invigorated from head to toe.

This workout features:

- Dynamic, fast-paced sequences to keep you moving

- Core-intensive exercises for strength and stability

- Balance challenges to improve coordination

- Rocking and massage-inspired moves to release tension and energize your body

Perfect for days when you’re short on time but still want a comprehensive Pilates workout. All you need is a Pilates mat or a yoga mat—no equipment required!

Note: This class is not suitable for beginners. Please listen to your body and modify as needed.

This Pilates Matwork Class will have you slowly moving through intermediate level exercises with a focus on finding your 2 way stretch and lengthening out your whole body without losing your center or core. Stay connected, find control and still get a little extra stretch out of each exercise. We'll be using a theraband to help you stretch and stay connected, but you can also use a towel instead.

Ideally in Pilates you are working with precision and flow as you move through your matwork exercises, but until you know your exercises well it is hard to maintain the precision when you are flowing at a faster pace. In this Intermediate Level workout we will break down some of the exercises first and work on the details before adding the flow. Your flow might be messy the first time you try, but come back to this workout video again and again (repetition is key!) until you have refined your precision, know the exercises well, and then you will flow like a natural.

Did you know your feet are the foundation of every movement you make? In this video, I’ll show you Pilates Toe Gizmo exercises to strengthen your feet, improve toe and foot alignment (great for bunions, arthritis and plantar fasciitis), and enhance balance, critical for preventing injuries and improving posture.

What You’ll Learn:

✅ How the Toe Gizmo targets intrinsic foot muscles most workouts miss

✅ How foot strength impacts your knees, hips, and spine

✅ Modifications using an elastic band (perfect if you don’t own a Toe Gizmo!) Whether you’re a runner, dancer, or just want pain-free feet, this routine is for you.

Grab your Toe Gizmo or elastic band and let’s get started!

Your neck provides a remarkable range of motion, allowing you to look in all directions. However, this flexibility also makes it vulnerable to injury and tension, especially with poor posture caused by extended screen time. Strengthening and stabilizing your neck is just as important as stretching it. In this video, I’ll guide you through neck strengthening exercises and neck stabilization techniques that will help improve posture and reduce tension.

Using the Pilates Magic Circle, we’ll add resistance to activate your muscles and create a strong, stable neck. Don’t worry if you don’t have equipment—I'll also show you how to do these exercises with no equipment at all! These neck stability exercises are perfect to incorporate into your Pilates Matwork routine or sprinkle throughout your day whenever you have time.

Whether you're looking to counteract the effects of screen time or simply improve your neck health, this video has everything you need for a stronger, healthier neck!

This standing Pilates workout can be done anytime or anywhere! No need for any equipment or even a mat. Great to do at your office during your lunch break, in the airport waiting for your flight, or at the park while your kids are playing. We will work the whole body, stretch out and challenge your balance in this express on-the-go workout.

Enjoy this relaxing walk along Magnolia Beach in Texas as you practice nasal breathing and mindfulness. You can sit, stand or walk on a treadmill as you watch the relaxing scenery and soothing sounds of the gentle waves lapping up on the shell beach with binaural beats to help you stay focused but relaxed. Use headphones for the full effect of binaural beats. This breathwork practice will help you maintain your nasal breathing and concentration during your Pilates workouts.

Gently create awareness and connect to your center or core to learn to stabilize and strengthen your spine, pelvis and shoulder girdle. This workout is great for beginners, seniors or when you are getting back into exercising post illness or injury (make sure to check with your doctor first if you are okay to do this workout) but also a great refresher workout of some core Pilates principles for anyone of any level. You can do this on a mat or if you can’t get down to the ground you can do this on your bed (as long as the mattress is firm).

Looking for a gentle Pilates workout that’s perfect for seniors or anyone wanting to strengthen their core, improve balance, and stretch the back without getting down on a mat? This Pilates Chair and Wall Workout is designed to support your center, enhance stability, and increase flexibility, all while being easy on the joints and accessible for all levels.

This routine is ideal for older adults, beginners, or anyone recovering from injury who prefers a low-impact Pilates option. No mat required! All you need is a sturdy chair and a wall.

Want a longer session? I recommend starting with a mat workout and finishing with these chair and wall exercises for the best results.

Learning to breathe while doing Pilates can be challenging at first, but breathwork is an important part of the Pilates Method. In this video I break down how you should be breathing through your nose, the benefits of nasal breathing and some breathing exercises to help you train your body to engage your center or core muscles while still using diaphragmatic breathing during your Pilates workout.

Congratulations on starting your Pilates Journey! This challenge is designed for all levels (no experience necessary) to work at your own pace and is guaranteed to give you a strong foundation in the Classical Pilates Method. I know if you can commit to doing 30 Classes, you will be hooked on Pilates and all the benefits of this practice. This video explains how the challenge works, what you will need for your at home/anywhere workouts and tips for success.