The Mat and The Spine Shapes You Make
Pilates: because smaller muscles need love, too. ~ a post on Instagram
It’s that time of year – March MATness! An annual and worldwide social media campaign with the hashtag of #marchmatness that celebrates the Pilates Mat work throughout the month of March that was started in 2014 by Benjamin Degenhardt. The campaign was inspired by the 34 mat exercises outlined in Joseph Pilates’ original book, Return to Life Through Contrology. The challenge runs for 31 days in March with a goal to complete one or two specific exercises each day. The intention is to complete those 34 mat exercises in under 30-45 minutes when you practice your Pilates mat. It helps to know the transitions between the exercises to meet this time.
This year, let’s examine the 34 mat exercises from the lens of the 5 spine shapes we make when we practice Pilates. Reminder that we’re always trying to make the longest version of all the spine shapes. Note: Some exercises have 2+ spine shapes. Here’s a quick translation of terms:
Flexion = Round Spine
Extension = Arched Spine
Tall = Tall Spine
Lateral Flexion = Side Bend
Rotation = Twist
| Date | Joseph Pilates’ Original Exercise Name | Spine Shape(s) |
| March 1 | The Hundred | Flexion |
| March 2 | The Roll Up | Flexion |
| March 3 | The Roll Over | Flexion |
| March 4 | One Leg Circle | Tall then Rotation |
| March 5 | Rolling Back | Flexion |
| March 6 | One Leg Stretch | Flexion |
| March 7 | Double Leg Stretch | Flexion |
| March 8 | Spine Stretch | Tall then Flexion |
| March 9 | Rocker with Open Legs | Flexion |
| March 10 | Cork-Screw | Tall, Flexion, and Rotation |
| March 11 | Saw | Tall, Flexion, and Rotation |
| March 12 | Swan-Dive | Extension |
| March 13 | One Leg Kick | Extension |
| March 14 | Double Leg Kick | Extension |
| March 15 | Neck Pull | Tall then Flexion |
| March 16 | Scissors and Bicycle | Flexion |
| March 17 | Shoulder Bridge | Tall |
| March 18 | Spine Twist | Tall then Rotation |
| March 19 | Jack Knife | Flexion |
| March 20 | Side Kick | Tall |
| March 21 | Teaser | Flexion |
| March 22 | Hip Twist | Flexion |
| March 23 | Swimming | Extension |
| March 24 | Leg Pull — Front and Back | Tall |
| March 25 | Side Kick Kneeling | Tall |
| March 26 | Side Bend | Lateral Flexion |
| March 27 | Boomerang | Flexion |
| March 28 | Seal and Crab | Flexion |
| March 29 | Rocking | Extension |
| March 30 | Control Balance | Flexion |
| March 31 | Push Up | Tall |
Flexion exercises are dominant in Pilates primarily to strengthen the abdominal muscles (the “powerhouse”), improve spinal mobility, and articulate the spine. Many foundational moves, such as the Hundred, Roll Up, and Rolling Like a Ball, use spinal flexion to create a strong, stable core while stretching the back muscles.
Key reasons for numerous flexion exercises in Pilates include:
Abdominal Strengthening: Exercises like the Hundred and Teaser contract the abdominals to flex the spine against gravity, building deep core strength.
Spinal Mobility and Articulation: Movements like the Roll Down/Roll Up teach articulation, helping the spine move segmentally, which reduces stiffness and improves flexibility.
Back Stretching: Forward-bending motions, such as the Spine Stretch Forward, stretch the posterior muscles of the spine and hamstrings.
Supporting Everyday Movement: Because daily life involves substantial forward bending (e.g., sitting, picking things up), Pilates trains this motion to be controlled, safe, and supported by the core rather than the lower back.
While some modern perspectives warn against excessive loaded flexion for disc health, classic Pilates uses these movements to create a supple, strong, and flexible spine. Please note that this blog is an academic exercise in demonstrating the relationships of exercises to spine shapes. If you have any contraindications, please work with your teacher to avoid specific spine shapes as recommended by your physician.