5 Pilates Mat Exercises for Better Balance
“The Pilates Method teaches you to be in control of your body, and not at its mercy.” ~ Joseph Pilates
Pilates mat exercises are excellent for improving balance as they engage the core, use strength and stretch to gain mobility with control, and challenge stability. All you need is a mat! Check your balance right now. How is it? It’ll change day to day. Even moment to moment! Now, here are five Pilates mat exercises that can help enhance your balance. After you complete these exercises, re-check your balance. Hopefully, it’s better! If not, don’t fret. Keep practicing Pilates for improvement.
1 – Single Leg Stretch:
- Lie on your back with your knees bent and feet flat on the mat.
- Lift your head, chest, and shoulders off the mat, then bring your right knee toward your chest, holding the right shin with both hands.
- Extend your left leg straight out at a 45-degree angle to the floor.
- Switch legs, bringing the left knee in while extending the right leg.
- Repeat 3-5x alternating legs in a smooth, controlled manner, maintaining a stable and centered position.
2 – Shoulder Bridge
- Lie on your back with your knees bent and feet flat on the mat, hip-width apart.
- Lift your hips off the mat, creating a straight line from your shoulders to your knees.
- While standing on your left foot to help keep your hips up and level, extend your right leg, point the ankle and lift the right leg up, flex the ankle and lower the right leg 3x.
- Place your right foot down on the mat. Same exercise with the left leg 3x.
- Place your left foot down on the mat, and lower your hips to the mat.
3 – Single Leg Kicks – 3 different exercises:
- Lie on your side on your mat, and line up your ears, shoulders, and hips. Move legs forward of your hips.
- Place hands behind the head, and lift your armpit off the mat. Depending on your body shape, some, none, or all of your ribcage may lift off the mat as well. Lift your belly up and in. Shoulders and hips are stacked on top of each other.
- Front/Back (parallel) – lift your top leg hip height, and kick the leg forward with a small pulse kick, and kick the leg back with a small pulse kick. Reach in both directions keeping hips still, both sides of the waist long, lengthening your entire spine from tailbone out through the crown of the head. Torso (including hips) is still, stable, and strong. Repeat 4-8x.
- Up/Down – externally rotate the top leg, point the ankle and lift your top leg. Then, flex the ankle and lower your top leg to touch your bottom leg. Repeat 4x.
- Small Circles (parallel) – lift your top leg hip height, extend it back, and draw small circles. Repeat 4-8x.
- Perform the exercise on the other leg as well.
4 – Rolling Like A Ball
- Sit on your mat, and place your hands over your shins. Push your shins into your hands with your hands resisting.
- Lift your belly up and in, and find the longest round shape for your spine including the neck, with elbows wide.
- Lift both feet off the mat at the same time, and balance on your sitz bones.
- Inhale – pull your belly up and in to begin the roll, and roll back to your shoulder blades.
- Exhale – keep your belly pulled up and in, exhale, return, keeping the long round spine shape.
- Repeat 5-6x.
5 – Leg Pull Front:
- Start in a plank position with your hands directly under your shoulders and your body in a straight line.
- Engage your core and lift your right foot a couple of inches off the mat.
- Flex and point your left ankle while maintaining your plank position and stability.
- Lower your right foot back down and repeat the leg lift on the left side. Flex and point your right ankle.
- Continue alternating leg lifts while keeping your core engaged and body steady 3x.
Remember to perform these exercises with control and focus on maintaining proper alignment and posture throughout. It’s not about the biggest movement you can make, it’s about how well you can maintain muscle connections/engagement while challenging it with movement. If you’re new to Pilates or have balance concerns, it’s recommended to work with a certified Pilates teacher who can provide personalized guidance and adjustments to ensure a safe and effective practice.
After completing these exercises, stand up and test your balance. Try a standing version of the single leg stretch (parallel with gaze forward, add on by turning your gaze to the side, also try with each leg in external rotation), a standing single leg extension stretch (looks a lot like single leg circles without a mat!), standing footwork, standing version of the roll up with heels down (extra challenge with heels lifted), and the ice skater archival exercise. While we’re at this, try a standing single leg stretch marching version (with legs parallel, and in external rotation). How well can you transition each leg lift without hiking your hips, and without leaning side to side?
We’ve been working on this in my group mat classes. Have FOMO? Sign up here!