Joseph Pilates Mat Card Deck: No Equipment Workout

Greetings, I’m George Watts, a Pilates/Yoga teacher, and the creator of the Joseph Pilates Mat Card Deck. 

I’m also the creator of the Online Pilates Lesson Planner, and these other Pilates Card Decks.

This deck complements the Pilates Matwork Card Deck, so I highly recommend getting that as well. 

The Joseph Pilates Mat Card Deck is a comprehensive and user-friendly tool designed by a Pilates teacher for Pilates enthusiasts of all levels. Whether you’re a beginner looking to build a solid foundation, an intermediate practitioner aiming to refine your skills, or a seasoned expert seeking to master advanced techniques, this deck is your perfect companion on the mat.

A few years ago I created an epic blog post called Free Downloadable Joseph Pilates Lesson Plan With All 34 Exercises. It was so popular that I decided to create Pilates Card Decks. 

These cards took months to create, was a labour of love, so I hope they inject a bit of fun into your Pilates practice.

8 Reasons to Get My Joseph Pilates Mat Card Deck

Reason 1.
Artistically Crafted

Designed by a Pilates teacher-artist (that’s me), combining anatomical precision with simplicity. 

Reason 2.
Versatile & Effortless

Perfect for everyone—whether you’re new to Pilates or a seasoned pro. Use them for a quick stretch on a busy day or a full, revitalising session.

Reason 3.
Your Ultimate Pilates Guide

Each card is packed with detailed instructions, cues, benefits, illustrations, affirmations, and a one-minute timer—everything you need for an effective practice.

Reason 4.
Engaging & Transformative

Mix and match cards to craft personalised Pilates routines that keep you motivated and inspired.

Reason 5.
Ideal for Teachers & Students

Whether you’re practicing solo or teaching, these cards are your perfect companion, enhancing both personal practice and class teaching.

Reason 6.
Flexible Practice

Choose cards that fit your available time, from quick one-minute sessions to longer, restorative flows.

Reason 7.
Print & Practice Anywhere

Download in PDF, JPG, or PNG formats. Print in various sizes to keep your practice at hand wherever you go.

Reason 8.
Disconnect & Recharge

Escape digital distractions and reconnect with yourself through mindful Pilates practice. Immerse in the serenity of the moment!

Joseph Pilates Card Layout: 7 Features

Each Card Has The Following 7 Features: 

Each card in the deck is designed to maximise your practice with the following seven 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. 

Explore The 34 Joseph Pilates Exercises Included In The Deck

Explore the 34 exercises from the 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

There Are 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. 

Here Are 7 Joseph Pilates Routines That I Created Using The Deck

To show how easy it is to create a workout routine, I came up with these seven examples for you.

Hope you find them useful. 

Supercharge Your Core

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

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

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

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

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 

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

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.

How To Print The Cards: Video Tutorial

If you’re anything like me, your printer might feel like a rebellious beast with a mind of its own. To save you the frustration, I’ve created a quick, 4-minute video tutorial showing you exactly how to print the cards with ease. I’ll even walk you through how to have your local printer handle the job for you.

For a cost-effective solution, I recommend printing 4 cards per page—just 12 pages total! But if you prefer larger cards, feel free to go big with 2 cards per page. The choice is yours!

Explore Joseph Pilates Mat Cards on Your Phone, iPad, Or Tablet

Unlock the versatility of my cards by accessing the PDF on your 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 Joseph Pilates mat exercise experience.

What You’ll Receive

You’ll receive: 

• Instant access to download high-quality, printable JPG versions of all 34 cards.
• Instant access to download high-quality, printable PNG versions of all 34 cards.
• Instant access to download the entire set of 34 cards as a high-quality, printable printable PDF.
• Instant access to five powerful Pilates workout routine cards to kickstart your practice.
• Instant access to a comprehensive guide to maximise the effectiveness of your workouts with the cards.
• Instant access to a 4-minute video tutorial to effortlessly print your cards at home or via a local printer.

Digital Download

This is a DIGITAL DOWNLOAD.

No physical product will be mailed to you. After your purchase is confirmed you will receive an email from PilatesLessonPlans.co.uk with a link that will direct you to your downloadable, high-quality, PDF file. You’ll also receive a file to download the cards in JPG and PNG formats. It could take a few minutes to show up in your inbox. Be sure to check your spam/junk folders if it does not arrive within a few minutes.

Printing

You can print the digital cards directly from your home printer, or send them to a local or online printer for professional-quality results.

Please Note

The PDF, JPG and PNG files will be made immediately available to download by links sent to your email address.

Terms Of Use

The files are for personal use only. If you’re a Pilates teacher, you can use them in your classes. They cannot be used commercially, resold or redistributed. 

FAQs

“Why did you spend 50+ hours creating the Joseph Pilates Cards?”

I created an epic blog post on this site called FREE DOWNLOADABLE JOSEPH PILATES LESSON PLAN WITH ALL 34 EXERCISES. The blog post is so popular that I felt duty-bound to create Pilates Card Decks. Each deck is designed to make your Pilates practice easier, more engaging, and enjoyable. 

“Is this an instant download?”

Yes. You can download the cards in high-quality PDF, JPG, and PNG formats directly to your devices. 

“Where Can I Access My Digital Purchases?

To quickly access your digital files:

Simply head to the “Your Account” page on PilatesLessonPlans.co.uk. Next to your order, click “Download Files” to get instant access. You can download your files as many times as you like, whenever you need them. Your files will always be available in your account for easy access!

“Who created these cards?

George Watts, a yoga/pilates teacher and creator of the Online Pilates Lesson Planner. He’s also spent the past 10+ years writing pilates blog posts on this site.

“What size are the cards?”

You have the flexibility to print the cards in multiple sizes—A4, A5, or A6. For the most efficient use of space, I recommend choosing the A6 size, which lets you fit four cards on a single A4 sheet.

“Can I use the cards as teaching aids in my Pilates classes?”

Yes. You can use the cards to enhance your Pilates classes. However, please refrain from distributing them directly to your students. If they’d benefit from the cards, direct them to this page to make their own purchase.

“Are the cards useful for Pilates teachers and trainees?”

Yes. These cards are an invaluable resource for both Pilates teachers and trainees. They’ll ignite class themes, streamline lesson planning, and serve as visual aids for workout rountine memorisation. With clear cueing guidance and empowering pose affirmations, you’ll gain the confidence to lead with ease. Plus, they act as a convenient “refresher” for teacher training, helping you stay sharp and inspired.

“Can I license the card deck for my corporate wellness programme? 

Yes! Reach out to me via email to schedule a chat. Having organised wellness programs myself, I’ll provide you with guidance and a cheat sheet packed with 101 actionable tips to help you launch and run a successful program. Let’s make your wellness initiative a game-changer. 

“Hey George, I love your Joseph Pilates Mat Card Deck, and can’t wait to download, print, and enjoy learning from them.”

P.S.  I’m passionate about connecting with fellow Pilates teachers! If you have any questions or need guidance, don’t hesitate to reach out.