Pilates Foam Roller Card Deck: 38 Cards With Video Demos

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

I’m also the creator of the Online Pilates Lesson Planner, and the Joseph Pilates Mat Card Deck.

This deck complements my other Pilates Card Decks, so I highly recommend getting those cards as well. 

The Pilates Foam Roller 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.

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 card deck 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 Pilates Matwork Card Deck 

Reason 1.
Artistically Crafted

Designed by a pilates teaching artist (me), ensuring anatomical accuracy and ease of understanding. 

Reason 2.
Versatile & User-Friendly

Suitable for beginners and experienced practitioners alike. Use them for a quick stretch between calls if you’re in the office or a full-length session.

Reason 3.
A Comprehensive Guide

Each card includes detailed instructions, cues, benefits, illustration, affirmation, category, number (1 to 38), a QR code (access a video, tips, and modifications), and I’ve even snuck in a one-minute timer for you. 

Reason 4.
Engaging & Educational

Learn to create your own pilates foam roller routines by mixing up the cards.

Reason 5.
Teachers & Students

Perfect for personal use or as a teaching aid in pilates classes.

Reason 6.
Flexibility In Practice

Whether you have just a minute or an extended break, choose cards that fit your schedule.

Reason 7.
Printable & Portable

Download in PDF, JPG, and PNG formats. Print in various sizes for convenience. 

Reason 8.
Disconnect to Reconnect

Free yourself from digital distractions. Immerse yourself in the serenity and beauty of the present moment.

Pilates Foam Roller Card Layout

Each card has the following 9 features:

Each card in the Pilates Foam Roller Card Deck is designed to maximise your practice with the following nine features:

Feature 1.
Exercise Name & Number 

Clear identification for quick reference.

Feature 2.
Colour-coded 

The three categories are colour-coded for clear identification (Core & Stability, Flexibility & Stretching, and Balance & Coordination). 

Feature 3.
Sub-categories

The sub-category helps you identify the type of exercise. The 3 sub-categories are: supine, prone, and side.

Feature 4.
Benefits

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

Feature 5.
Cues 

Key points to remember for proper form and technique.

Feature 6.
Step-by-Step Instructions

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

Feature 7.
Modifications

Suggestions to adjust the exercise to your level or needs. 

Feature 8.
One Minute Timer 

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

Feature 9.
QR Code 

Scan for access to video demonstrations, additional tips, and 30 modifications for each foam roller exercise (30 modifications x 38 cards = 1,140 foam roller modifications).  

Explore The 38 Pilates Foam Roller Exercises Included In The Deck

Click on the links below to explore the full range of 38 exercises from the Pilates Foam Roller Card Deck:

Core & Stability (Blue Border)

1. Ab Crunches on a Foam Roller
2. Boat on a Foam Roller
3. Double Toe Taps on a Foam Roller
4. Hundreds I on a Foam Roller
5. Hundreds II on a Foam Roller
6. Inner Thigh Squeeze on a Foam Roller
7. Knee Lifts on a Foam Roller
8. Leg Circles on a Foam Roller
9. Leg Raises on a Foam Roller
10. Single Leg Raise on a Foam Roller
11. Single Toe Taps on a Foam Roller
12. Oblique Crunches on a Foam Roller
13. Pushups on a Foam Roller
14. Table Top Leg Raise on a Foam Roller
15. Table Top One Arm on a Foam Roller

Flexibility & Stretching (Green Border)

1. Back Massage on a Foam Roller
2. Cat Stretch on a Foam Roller
3. Child on a Foam Roller
4. Forward Folds on a Foam Roller
5. Gluteal Stretch on a Foam Roller
6. Hamstring Stretch on a Foam Roller
7. Hip Releases on a Foam Roller
8. Hip Rolls on a Foam Roller
9. ITB Stretch on a Foam Roller
10. Lat Stretch on a Foam Roller
11. Low Back Stretch on a Foam Roller
12. Mermaid Twist on a Foam Roller
13. Rounded Back Stretch I on a Foam Roller
14. Rounded Back Stretch II on a Foam Roller
15. Supine Twist on a Foam Roller
16. Thoracic Stretch on a Foam Roller

Balance & Coordination (Red Border)

1. Arm Raises on a Foam Roller
2. Hugs on a Foam Roller
3. Legs Up on a Foam Roller
4. Plough on a Foam Roller
5. Swan on a Foam Roller
6. Swan Leg Extension on a Foam Roller
7. Table Top on a Foam Roller

There Are 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

The Pilates Foam Roller Card Deck comes with three 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 38 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. 

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 Pilates Foam Roller 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 Pilates foam roller exercise experience.

What You’ll Receive

You’ll receive:

• A link to download high-quality, printable versions of the 38 cards as JPGs
• A link to download high-quality, printable versions of the 38 cards as PNGs
• A link to download a high-quality, printable version of the 38 cards as a PDF
• Three pilates workout routine cards
• A guide on how to use the cards for effective workouts
• A 4-minute video showing how to print at home (or use a local printer)

Digital Download

This is a DIGITAL DOWNLOAD – No Postman or pigeons required.

That’s right—nothing will arrive in your mailbox (except maybe some junk mail and a pizza flyer). Instead, after your purchase is confirmed, you’ll receive an email from PilatesLessonPlans.co.uk with a link to your high-quality, downloadable PDF.

Bonus: You’ll also get the files in JPG and PNG formats, just in case you want to get fancy.

Patience, Please: Your email may take a few minutes to appear. If it’s not in your inbox, check your spam/junk folder (sometimes emails like to play hide-and-seek). Still nothing? Try whispering “Pilates” three times into the wind… or contact me.

Printing

You can print the digital cards at home, or send them to a local or online printer to do the work for you. Your choice—DIY or let the pros handle it.

Please Note

The PDF, JPG, and PNG files will be instantly available via email—faster than you can say “Roll Up, Roll Down!” If they don’t show up right away, they’re probably hiding in your spam folder.

Terms Of Use

These files are for personal use only—meaning you can’t sell them, share them, or trade them for a lifetime supply of yoga mats. If you’re a Pilates teacher, feel free to use them in your classes, but no commercial use, reselling, or sneaky redistributing. Play nice!

FAQs

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

I created an epic blog post on this site called: Free Downloadable Joseph Pilates Lesson Plan With All 34 Exercises. The post is so popular that I felt duty-bound to create a card deck called Joseph Pilates Mat Card Deck. That became popular, and I got requests to create more Pilates Card Decks. So, that’s what I did. 

“Is this an instant download?”

Yes. You can download the cards as PDF, JPG and PNG files to your device.

“Where can I find my digital purchases in my account?”

To access your digital files from your account:

You’ll be directed to PilatesLessonPlans.co.uk and the “Your Account” page. Next to the order, select Download Files. There are no limits on when or how many times you can download a file. You can access your files anytime on the “Your Account” page.

“Who created the cards?

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

“What size are the cards?”

You can print these out in multiple sizes (A4, A5, or A6). I recommend using the A6 size to fit four cards on one A4 sheet.

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

Yes, absolutely! These cards make ideal teaching aids—just don’t start handing them out like free mints at the front desk. If your students like them, send them to this page.

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

Absolutely! These cards are like a Pilates teacher’s secret weapon—minus the cape. They’ll spark creative class themes, make lesson planning less of a headache, and give you fun visual aids.

Need some variety? Just scan the QR codes for videos, teaching tips, and 30 modifications for each foam roller exercise (because variety is the spice of Pilates!). Think of these cards as free “refresher teacher training”—without the awkward group icebreakers!

“Can I license the card deck for my Pilates studio?”

Yes. You can find out more on my Pilates Card Deck Licensing page. 

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

P.S. Got questions about the cards? Shoot me an email  or give me a ring at 02921 257770. I promise to answer as long as I’m not in the middle of a Double Heel Lift.

P.P.S. You may also like my Pilates Matwork Card Deck and Joseph Pilates Mat Card Deck. Check them all out here: Pilates Card Decks. Grab a deck (or three) and let your pilates practice get a fun makeover! And hey—if you like Yoga, dive into my Blissful Breathing Card Deck, 101 Mini Yoga Card Deck, Face Yoga Card Deck, and my Chair Yoga Card Deck. Check them all out on my yoga site here: Yoga Card Decks.