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Free Pilates Classic Mat Exercises & 34 Poses

Depicting the Original Joseph Pilates Exercises in Line Sketch
(click here...)


Weight bearing pilates exercise : Vacuum Cleaner
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Free e-book (Pilates Controlology)
Postural Pilates exercises: Stand to Sit(1)

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Contents, this Page...

Introduction to Contrology Exercises
The Pilates method is not so much a set of poses or exercises, but rather, a discipline of knowing how to hold and move yourself. If you are in pain, it is precisely because you don't know how to hold and move yourself. The ten Contrology Exercises picture this in depth. Please download the free Contrology Booklet which contains the full Set of Contrology Exercises.

Pilates in Poses: The 34 Original Free Pilates Mat Exercises
A directory of "Pilates doing Pilates Poses". - These 34 exercise sets, originally described and published in 1954, are thoughtfully presented and reviewed. I feel humble and inspired when I realise that Joe was 59 going on 60 when he demonstrated the poses in the 34 mat exercises!

Reproduction of the Cover of the Original 1954 edition of Return to Life through Contrology:-
This book contains the 34 original Pilates Mat Exercises, each detailed in sets of 4 "poses". (Click here to see line trace diagrams of Joseph Pilates himself doing the Classic 34 Exercise Sets in Poses. Purchase your own up to date copy! Return to Life through Contrology

Introduction to Contrology Exercises
The Pilates method is not so much a set of poses or exercises, but rather, a discipline of knowing how to hold and move yourself. If you are in pain, it is precisely because you don't know how to hold and move yourself. The ten Contrology Exercises picture this in depth. Please download the free Contrology Booklet which contains the full Set of Contrology Exercises.
  1. RELAXATION EXERCISES
  2. PELVIC NEUTRAL
  3. ZIP AND HOLLOW
  4. PILATES BREATHING
  5. FINE CONTROL OF ZIP AND HOLLOW
  6. ENGAGE GLUTEUS MAXIMUS!
  7. THE SCAPULUAR ANCHOR
  8. THE CHIN TUCK
  9. STANDING POSTURE!
  10. STAND TALL WALK TALL!

Free e-book...
Intro to Pilates Contrology Exercises (pdf file).
This free e-book contains the full nine Introductory Exercises!

Intro to Pilaets Exercises

Free Demonstration Talking E-Book!
Find out how your computer can talk you through a Pilates Workout! (Right click and "Save Target As...")
Pilates Text-To-Speech
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Free Pilates Mat Exercises and Poses:
Please make a donation!

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Thank you!
Bruce Thomson


Pilates Pictured in Poses: The 34 Classic Free Matwork Exercises
  1. THE HUNDRED
  2. THE ROLL UP
  3. THE ROLL OVER WITH LEGS SPREAD (BOTH WAYS)
  4. THE ONE LEG CIRCLE (BOTH WAYS)
  5. ROLLING BACK
  6. THE ONE LEG STRETCH
  7. THE DOUBLE LEG STRETCH
  8. THE SPINE STRETCH
  9. ROCKER WITH OPEN LEGS
  10. THE CORK-SCREW
  11. THE SAW
  12. THE SWAN-DIVE
  13. THE ONE LEG KICK
  14. THE DOUBLE KICK
  15. THE NECK PULL
  16. THE SCISSORS
  17. THE BICYCLE
  1. THE SHOULDER BRIDGE
  2. THE SPINE TWIST
  3. THE JACK KNIFE
  4. THE SIDE KICK
  5. THE TEASER
  6. THE HIP TWIST WITH STRETCHED ARMS
  7. SWIMMING
  8. THE LEG-PULL - FRONT
  9. THE LEG-PULL
  10. THE SIDE KICK KNEELING
  11. THE SIDE BEND
  12. THE BOOMERANG
  13. THE SEAL
  14. THE CRAB
  15. THE ROCKING
  16. THE CONTROL BALANCE
  17. THE PUSH UP
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Free Pilates Mat Exercises:
Please make a donation!

PayPal Donate

Why donate?

Thank you!
Bruce Thomson

More Free Pilates Exercises Instructions with Pictures are on their way.


About EasyVigour Pilates...

How EasyVigour Pilates started! - My body was falling apart!
Free Pilates Exercises! - Sample the benefits of Pilates Method before you buy a video, or enrol for a course.
Pilates Exercises Instructions! - Only one online resource promises exercise instructions and delivers on that promise!
Pilates Pictures! - Pictures and diagrams make it possible to teach Pilates exercises outside of the Studio setting!
Weight Bearing Pilates Exercises! - Weight bearing means that you do it on your feet. Good for osteoporosis.


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Also available from this website...

The Back Maintenance Manual (1): Pilates Exercises for Low Back Pain - Available for immediate download... Price $9.75:-

The Back Maintenance Manual

Sample Pages:-

(1) Pilates for Lower Back Pain
(2) Relaxation Position & Pelvic Neutral
(3) Work the Transversus abdominis
(4) Experiment with your Breath!
(5) Experiment with your Zip and Hollow!
(6) Back Pain Basics: Leg Slides & Knee Drops!
(7) Back Pain Basics: Knee Folds & "Windsceen Wiper Legs"!


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About the Master:-
Joseph Pilates Biography
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About EasyVigour pilates...

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How many people are looking for Free Pilates Exercise Instructions?...

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