Joseph Pilates Mat Card Deck: Original 34 Exercises with Video Guides

Hi there! I’m George Watts, your friendly neighbourhood Pilates teacher and the mastermind behind the Joseph Pilates Mat Card Deck.

Oh, and when I’m not busy bending into pretzel shapes, I’m slaving away updating the Online Pilates Lesson Planner—because, let’s face it, who doesn’t love a good pilates plan?

Now, let me introduce you to the Joseph Pilates Mat Card Deck—a pocket-sized powerhouse packed with 34 Joseph Pilates exercises. Whether you’re a newbie or a seasoned Pilates pro, this deck’s got your back (literally). It’s like having a Pilates instructor in your pocket.

Each card comes with step-by-step instructions and illustrations so clear even your cat could follow along (not that we’re suggesting you teach your cat Pilates… but we won’t judge if you try).

Get ready to level up your pilates matwork practice with a dash of convenience and a sprinkle of fun!

Why did I create these cards? A few years ago I created an epic blog post called: Free Downloadable Joseph Pilates Lesson Plan With All 34 Exercises. It has 34 infographic cards representing the exercises, and was so popular that I decided to create more Pilates Card Decks. Each deck took months to create, was a labour of love, so I hope they inject a bit of fun into your Pilates practice.

Good News! Hey, if you like this deck, you’ll probably like my Joseph Pilates Mini Workouts Deck: 30 Foundation & Flow Workouts and Joseph Pilates Infographics Card Deck.

What’s On Each Card?

Each card has these nifty nine features: 

Feature 1.
Exercise Name & Number 

Clear identification for quick reference.

Feature 2.
Colour-coded Categories

The three categories are colour-coded for clear identification: warm ups, challenges and cool-downs. 

Feature 3.
Benefits

Explains the primary advantages of the exercise, so you know what to expect.

Feature 4.
Cues

Key points to remember for proper form and technique.

Feature 5.
Step-by-step Instructions

Step-by-step instructions to guide you through each movement.

Feature 6.
Affirmation

Affirmation to help you stay positive, focused, and grounded throughout your practice.

Feature 7.
One Minute Timer

The timer icon keeps you focused on the main goal, which is to practice the exercise for one minute.

Feature 8.
30 Modifications Per Exercise

Scan the QR code for access to 30 modifications per exercise. That means you can choose from 1,020 modifications to keep things fresh.

Feature 9.
Video Demos & Additional Tips

Scan the QR code for access to a video demonstration and additional tips.

Explore The 34 Joseph Pilates Exercises In The Deck

Explore the 34 exercises from the Joseph Pilates Matwork Card Deck:

1. Hundred
2. Roll Up
3. Roll Over
4. One Leg Circles
5. Rolling Back
6. One Leg Stretch
7. Double Leg Stretch
8. Spine Stretch
9. Rocker With Open Legs
10. Cork Screw
11. Saw
12. Swan Dive
13. One Leg Kick
14. Double Leg Kick
15. Neck Pull
16. Scissors
17. Bicycle
18. Shoulder Bridge
19. Spine Twist
20. Jack Knife
21. Side Kick
22. Teaser
23. Hip Twist
24. Swimming
25. Leg Pull Front
26. Leg Pull
27. Side Kick Kneeling
28. Side Bend
29. Boomerang
30. Seal
31. Crab
32. Rocking
33. Control Balance
34. Push Up

Here Are The 3 Categories in the Joseph Pilates Mat Card Deck

The Joseph Pilates Mat Card Deck includes 34 Joseph Pilates exercises organised into three progressive categories:

Category 1.
Warm Ups (Green Border)

Exercises 1 to 11 prepare and energise your body.

Category 2.
Challenges (Red Border)

Exercises 12 to 26 push your limits, building strength and endurance.

Category 3.
Cool-downs (Blue Border)

Exercises 27 to 34 help you recover, restore, and relax. 

How To Create A Workout Routine With The Joseph Pilates Mat Cards

The Joseph Pilates Mat Card Deck comes with five pilates workout routine cards.

Each of the routine cards have five Pilates exercises. I call them micro-routines. If you do each exercise for one minute, you’ll have a 5-minute workout. Want to go longer? Do each exercise for five minutes for a 25-minute workout. 

You can be flexible with the 34 cards. If you only have one minute spare, pick one card. If you have 5 minutes spare, pick 5 cards.

Each card has a “one-minute timer” on the top right to remind you that one minute is your goal. If after one minute, you want to do more, go for it. 

To show how easy it is to create a workout routine, I came up with these seven examples for you. If you want more, take a peek at my Joseph Pilates Mini Workouts Deck: 30 Foundation & Flow Workouts.

Supercharge Your Core

Joseph Pilates Card Deck Sequence 1: Core Strengtheners

Cards:
Card 1: Hundred
Card 5: Rolling Back
Card 7: Double Leg Stretch
Card 8: Spine Stretch
Card 16: Scissors
Card 18: Shoulder Bridge
Card 22: Teaser

Theme: “Core Power”

Benefits:
This workout routine targets the entire core, focusing on strength and stability. The Hundred warms up the body and engages the abdominal muscles, while the Rolling Back and Double Leg Stretch challenge core stability. The Spine Stretch promotes flexibility in the spine, and the Scissors and Teaser enhance core strength and control. Finally, the Shoulder Bridge activates the glutes and hamstrings, completing the core focus.

Unlock Your Best Flexible Self

Joseph Pilates Card Deck Sequence 2: Flexibility And Mobility

Cards:
Card 2: Roll Up
Card 4: One Leg Circles
Card 6: One Leg Stretch
Card 10: Cork Screw
Card 14: Double Leg Kick
Card 17: Bicycle
Card 21: Side Kick

Theme: “Flowing Flexibility”

Benefits:
This workout routine emphasises flexibility and mobility. The Roll Up is excellent for spinal articulation, while One Leg Circles and One Leg Stretch promote hip flexibility. The Cork Screw enhances spinal mobility, and the Double Leg Kick stretches the front of the body while strengthening the back. Finally, the Bicycle and Side Kick provide dynamic stretches and strengthen the hips and core.

Forge Unstoppable Strength

Joseph Pilates Card Deck Sequence 3: Total Body Endurance

Cards:
Card 3: Roll Over
Card 11: Saw
Card 15: Neck Pull
Card 16: Scissors
Card 18: Shoulder Bridge
Card 24: Swimming
Card 34: Push Up

Theme: “Endurance Essentials”

Benefits:
This workout routine targets overall endurance, challenging multiple muscle groups. The Roll Over and Saw improve spinal flexibility and strength, while the Neck Pull targets the abdominal muscles. Scissors and Shoulder Bridge engage the core and glutes, and Swimming focuses on the back and shoulders. The sequence culminates with the Push Up, offering a full-body challenge.

Transform Your Posture

Joseph Pilates Card Deck Sequence 4: Stronger Back And Posture

Cards:
Card 12: Swan Dive
Card 13: One Leg Kick
Card 25: Leg Pull Front
Card 27: Side Kick Kneeling
Card 28: Side Bend
Card 29: Boomerang
Card 32: Rocking

Theme: “Back Strong”

Benefits:
This workout routine is designed to strengthen the back and improve posture. The Swan Dive and One Leg Kick activate the back muscles and promote extension. The Leg Pull Front challenges the core and back simultaneously. Side Kick Kneeling and Side Bend work on lateral strength and flexibility, while Boomerang and Rocking focus on spinal articulation and strength.

Unleash Strength in Your Hips and Legs

Joseph Pilates Card Deck Sequence 5: Hip And Leg Focus

Cards:
Card 3: Roll Over
Card 16: Scissors
Card 22: Teaser
Card 23: Hip Twist
Card 26: Leg Pull
Card 27: Side Kick
Card 28: Side Bend

Theme: “Legs of Steel”

Benefits:
This workout routine is all about building strength and flexibility in the hips and legs. The Roll Over and Scissors promote hip mobility, while Hip Twist and Teaser engage the core and legs. Leg Pull strengthens the hips and glutes, and Side Kick offers lateral strength. Finally, Side Bend helps with flexibility and balance.

Stability & Control 

Joseph Pilates Card Deck Sequence 6: Advanced Stability

Cards:
Card 1: Hundred
Card 2: Roll Up
Card 18: Shoulder Bridge
Card 21: Side Kick
Card 29: Boomerang
Card 33: Control Balance
Card 34: Push Up

Theme: “Stability Mastery”

Benefits:
This workout routine challenges stability and control. The Hundred and Roll Up activate the core, while Shoulder Bridge works on stability and glute activation. Side Kick promotes lateral control, and Boomerang enhances coordination. Control Balance provides a challenge to overall body awareness, while Push Up focuses on upper body strength.

Revitalise Your Body

Joseph Pilates Card Deck Sequence 7: Active Recovery

Cards:
Card 4: One Leg Circles
Card 8: Spine Stretch
Card 13: One Leg Kicks
Card 15: Neck Pull
Card 18: Shoulder Bridge
Card 24: Swimming
Card 33: Control Balance

Theme: “Gentle Recovery”

Benefits:
This workout routine is perfect for active recovery days. One Leg Circles and Spine Stretch promote mobility, while Neck Pull and One Leg Kick engage the core gently. Shoulder Bridge activates the glutes and back, and Swimming focuses on fluid movements for relaxation. Control Balance encourages focus and stability.

Explore Joseph Pilates Mat Cards On Your Desktop, Laptop, Phone, iPad, Or Tablet

Unlock the versatility of my cards by accessing the PDF on your desktop, laptop, phone, iPad or tablet. Seamlessly integrate them into your digital routine – just download the PDF, take a seat and effortlessly swipe through each card for a convenient and accessible Pilates exercise experience.

What You’ll Receive

You’ll receive all these goodies: 

• The entire set of 34 cards as a high-quality PDF, with links to video demos and 1,020 modifications (30 modifications for each of the 34 exercises), so you can access the cards on your desktop, laptop, phone, iPad or tablet. 
• A high-quality, Printable PDF with bleed marks (for easy cutting) of all 34 cards, for those who prefer their pilates in paper form. 
• The 34 cards in JPG and PNG formats—perfect for your digital collection.
• 5 pre-made Joseph Pilates workout routine cards to get you started on the right foot (or butt).
• A getting started video—your quick guide to using the cards like a seasoned pro.

FAQs

“Hey George, I love your Joseph Pilates Mat Card Deck, and can’t wait to enjoy playing with them.”