Pilates Foam Roller Card Deck: 38 Cards With Video Guides

Hi there! I’m George Watts, your friendly neighbourhood Pilates teacher and the mastermind behind the Pilates Foam Roller 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 Pilates Foam Roller Card Deck—a pocket-sized powerhouse packed with 38 foam roller 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 foam roller practice with a dash of convenience and a sprinkle of fun!

Good News! The Joseph Pilates Mat Card Deck, Joseph Pilates Infographic Card Deck, Joseph Pilates Mini Workout Deck 1: Foundation & Flow, and Pilates Matwork Card Deck—are now available in my shop.

What’s On Each Card?

Each card has the following nine features:

Feature 1.
Exercise Name & Number 

Clear identification for quick reference.

Feature 2.
Colour-coded Categories

Coloured borders because pilates should be stylish.

Feature 3.
Benefits

The exercise’s superpower.

Feature 4.
Cues

Steps to make you look like a pilates guru.

Feature 5.
Step-by-step Instructions

Step-by-step, no extra pilates jargon.

Feature 6.
Stick Figure Perfect

Anatomically correct illustration.

Feature 7.
One Minute Timer

Because sometimes less is more.

Feature 8.
QR Code

Suggestions to adjust the exercise to your level or needs. Includes access to 30 modifications for each foam roller exercise (that’s a whopping 1,140 modifications!).  

Feature 9.
Clickable Bits

Swipe, click, repeat—Pilates has never been so clickable.

Explore The 38 Pilates Foam Roller Exercises In The Deck

Below are the 38 Pilates foam roller exercises included in the card deck—neatly categorised and totally clickable. Each link lets you preview the move, so you know exactly what you’re getting.

Core & Stability (Blue Border)

• Ab Crunches on a Foam Roller
• Boat on a Foam Roller
• Double Toe Taps on a Foam Roller
• Hundreds I on a Foam Roller
• Hundreds II on a Foam Roller
• Inner Thigh Squeeze on a Foam Roller
• Knee Lifts on a Foam Roller
• Leg Circles on a Foam Roller
• Leg Raises on a Foam Roller
• Single Leg Raise on a Foam Roller
• Single Toe Taps on a Foam Roller
• Oblique Crunches on a Foam Roller
• Pushups on a Foam Roller
• Table Top Leg Raise on a Foam Roller
• Table Top One Arm on a Foam Roller

Flexibility & Stretching (Green Border)

• Back Massage on a Foam Roller
• Cat Stretch on a Foam Roller
• Child on a Foam Roller
• Forward Folds on a Foam Roller
• Gluteal Stretch on a Foam Roller
• Hamstring Stretch on a Foam Roller
• Hip Releases on a Foam Roller
• Hip Rolls on a Foam Roller
• ITB Stretch on a Foam Roller
• Lat Stretch on a Foam Roller
• Low Back Stretch on a Foam Roller
• Mermaid Twist on a Foam Roller
• Rounded Back Stretch I on a Foam Roller
• Rounded Back Stretch II on a Foam Roller
• Supine Twist on a Foam Roller
• Thoracic Stretch on a Foam Roller

Balance & Coordination (Red Border)

• Arm Raises on a Foam Roller
• Hugs on a Foam Roller
• Legs Up on a Foam Roller
• Plough on a Foam Roller
• Swan on a Foam Roller
• Swan Leg Extension on a Foam Roller
• Table Top on a Foam Roller

Here Are The 3 Categories in the Pilates Foam Roller Card Deck

The Pilates Foam Roller Card Deck includes 38 exercises organised into three progressive categories:

Category 1.
Core & Stability (Blue Border)

Strengthen your core and improve stability with targeted exercises that enhance muscle control, posture, and alignment for a balanced body.

Category 2.
Flexibility & Stretching (Green Border)

Increase flexibility and release tension with gentle foam roller stretches, promoting relaxation and improved circulation throughout your body.

Category 3.
Balance & Coordination (Red Border)

Challenge your balance and coordination through dynamic foam roller exercises, enhancing control and fluidity for a more effective Pilates practice.

How To Create A Workout Routine With The Pilates Foam Roller Cards

There are an infinite number of foam roller workout routines you can create with these 38 cards.

To help you get started, you’ll receive three foam roller workout cards. Each workout card has five foam roller exercises that I like to call pilates mini workouts. 

Do each exercise for one minute, and voilà, you’ve got yourself a 5-minute workout! Want to feel like a Pilates superhero, then stretch it to five minutes per exercise for a 25-minute session that’ll have your abs saying, “Are we done yet?”

Swipe Right For Pilates: Explore On Any Device

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 38 cards as a high-quality easy-to-navigate, app like PDF, so you can access the cards on your desktop, laptop, phone, iPad or tablet. Includes access to a video demo for each exercise and 1,140 modifications (30 for each exercise).
• A high-quality, Printable PDF with bleed marks (for easy cutting) of all 38 cards, for those who prefer their pilates in paper form. 
• The 38 cards in JPG and PNG formats—perfect for your digital collection.
• 3 pre-made Pilates foam roller 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 Pilates Foam Roller Card Deck, and can’t wait to enjoy playing with them.”