CONTROLOGY // The original 34 classical Pilates Mat exercises

The original 34 Contrology Pilates Mat exercises - to learn more read Joseph Pilates’ Book - Return to Life where he outlines these exercises and his philosophy behind Contrology.
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Please note this workout requires Pilates experience to do things such as: jack knife, boomerang, control balance etc. Feel free to take part even if you aren’t advanced and skip over what doesn’t serve your body! I have altered some of the variations according to my background and knowledge in the method. Pilates ❤️Subscribe www.quietbodies.com

[@ausbeto]

Thank you very much for pull this program together for us. Thank you, thank you and thank you

[@quiet_bodies]

Thanks so much for moving with me and for taking the time to leave a comment! If you like this Pilates sequence and want a bit better quality version check this workout out kzbin.info/www/bejne/fmSnkIWkfL6MqdU - the video you just watched is the very first workout I ever filmed.

[@Sweetxs]

Great, great workout! I'm a bit of a Pilates purist and I've been searching for a good video of the original 34 exercises and you did not disappoint! The corkscrew killed me dead. Well done!

[@quiet_bodies]

Sweetxs so glad you enjoyed! Thanks to Mr. Pilates because I’m just the messenger. That said I did change out some of his original variations for contemporary ones to make this workout more “open level” so i appreciate your positive feed back. Stay healthy and keep moving over there.

[@cindyortiz4552]

100 wrong, swan dive wrong, she added twists etc. horrible instruction of the true Pilates. I am a purist and this was terrible.

[@mariethornton3123]

Thank you loved it straight into it - and into those exercises 🎉

[@KB-me2yk]

19 years doing pilates mat and this was like a reunion of moves! Love it!!!

[@quiet_bodies]

I love that! Thanks Karen!

[@mjpslim]

😊 great post . I appreciate the original method

[@quiet_bodies]

Thanks for commenting Malik 🙏

[@minimalistacriolla8909]

You have great form. I have been studying pilates for years but never done the actual classic mat series as originally designed by J.P. Thank you for this class.

[@quiet_bodies]

Minimalista Criolla thanks for watching and commenting!

[@selietawilliamson5630]

I'm so glad to have found a Classic Pilates workout. That's what I've done for 7 years and it's changed my life. During the pandemic, I've been trying to find something similar and have tried many videos and have ended up with a few injuries (I have Hashimoto's so it's easy to injure my tendons). I really like that we can observe you doing a workout in perfect form and also hear you give instruction. I need that kind of specific instruction so thank you. The only change I would make is your music. It doesn't seem necessary and it's distracting. A 10 otherwise!

[@quiet_bodies]

Selieta Williamson thank you again! It’s great to hear constructive feed back and I will consider posting videos without music and offer a playlist instead. I’m a millennial and many in my age group love the experience of music in the background. But, I agree it is not necessary nor essential to the practice. Simple matter of preference. Take care!

[@georgiaperisanidis]

I always come back to this for practise. Thank you :)

[@quiet_bodies]

You're so welcome!

[@Alison.Pilates]

really enjoyed this demosntration. thank you

[@quiet_bodies]

I am so glad you enjoyed Alison! I hope you'll check out our other workouts and tutorials whenever you need a burst of Pilates inspiration. Thanks for watching and take care!

[@lumina4949]

This is the best video on youtube. Thank you so much! ♡

[@nj55634]

5:52 when you move to corkscrew from open leg locker the flow was so helpful👍

[@quiet_bodies]

Great I’m so glad!

[@SimonettaBerneschi]

👏👏brava !!! Perfetto vero pilates matwork

[@cdiggins3824]

I absolutely loved this video and your instruction style was perfect for me. Your choice of voice over throughout an uninterrupted workout was so great ! I get super distracted by other instructors talking at the camera so this was awesome ! Thanks for posting it !!!!

[@quiet_bodies]

Thank you so much for your feedback, I am so happy you got something out of it. I know it's a little strange to have the voice over so it's great to hear people like it. Have a great day and be well.

[@cdiggins3824]

@@quiet_bodies Another thankyou LOL. I'm doing my Pilates Instructor training at the moment and the course has been suspended due to COVID lockdown and quite literally this video has kept me doing the traditional sequence 3-4 times a week. Thank you !!!!! xx

[@quiet_bodies]

C Diggins that’s so amazing!! Good for you, motivate yourself and keep going! Thank you for taking the time to to leave another comment, it means the world.

[@Hemeltjerijk]

Hi Kala, just want to say I am so happy with your video! I turn it on almost every morning for a month now. I took lessons for 10 years and quit last year. But I miss it and my body really needs Pilates 😊. I was looking for a good video of classic Pilates exercises and your video is a gem! Many many thanks 🙏

[@quiet_bodies]

That means the world to me! Thank you for taking the time to write and keep up the amazing work 😌

[@bhumikagurung3625]

This video needs more views! Just began my apprentice training and I loved how thorough your video was. Please keep up with the content. With love from Hong Kong xx

[@quiet_bodies]

Thank you for saying that and so exciting that you are in the beginning of your apprentice training! I haven’t posted new content for a while but have moved to teaching a live class once a week on Instagram - 9:30am EST on Wednesday’s - my handle is @quiet_bodies would love it if you joined and said hello! If the time doesn’t work I always save in my stories xx

[@natashahumphrey8585]

Best example I’ve seen of original 34 flow!! Been searching for something as without my reformer at moment and this is just what looking for!!

[@quiet_bodies]

Natasha, I am so glad to hear that!! This video is from so long ago and was the start of my love for Classical Mat Pilates. Thanks for taking the time to comment 🤸‍♀

[@stephanieyaacoubian]

Thanks so much for sharing this super informative video of the original 34 exercises! 😊

[@quiet_bodies]

Stephanie Yaacoubian Thanks for commenting Stephanie!

[@francoiselepage991]

Excellent. Très précis et parfaitement exécuté 👏

[@KittycatW88]

Thank you for this video. It's been really helpful for my pilates studies and practice teaching. Nice work!

[@quiet_bodies]

Catherine Williams I am so happy to hear that! Keep up your studies - best practice and best job ever (if you go down that road)

[@jenniferhildebrandt6757]

what a lovely video-this felt so good! Your cuing was so simple but direct, and has made me fall in love with classic Mat again! Thank you for sharing! (your pup is adorable! :)

[@quiet_bodies]

Thanks so much Jennifer, what nice things for you to say! Tig is all over me in this video lol, she used to be so funny when i started making videos. Have a lovely day over there :)

[@gamaberi]

Thank you so much! Searched for the original 34 series. Well done!! 😃👏

[@quiet_bodies]

I am so happy you enjoyed this class, thank you for watching and commenting!

[@deborahsivyer9593]

Well done,have been practicing Pilates,gonna make this a every other day challenge x

[@quiet_bodies]

Good for you! Your body will feel amazing

[@lirih3]

This was a treat to follow along with! Thank you 😊

[@quiet_bodies]

Thanks for saying that Liri, I’m happy you enjoyed!

[@jordinkie]

Was going through some terrible anxiety this morning and this helped so much, thank you!!!

[@quiet_bodies]

Jordyn I’m sorry I don’t know how I missed this comment! Better late than never and hope you’re doing good. Movement always helps my anxiety. Take care.

[@PuelaLunaris]

Thanks so much! It is great to have all the 34 in a 25m workout.

[@quiet_bodies]

Puela Lunaris yes! The 34 should take around 25/35 minutes if you are keeping the reps as Joe prescribed originally! Which I think is great and then you can do some other stuff before or after (magic circle, equipment go for a jog.) thanks so much for watching and commenting.

[@rosacordero5496]

I can’t wait for it to be 4:30 am lol I’m definitely trying these moves. Thank you, I’m very Excited!! :)

[@Darksilviah]

Very beautifully done, this is a super challenging sequence and you made me want to try it myself. 🙂 Thank you so much for sharing 💕

[@quiet_bodies]

Thanks, Silvia, I am so glad you gave it a whirl, thanks for moving with me!!

[@bethanynadaskay5497]

Thank you for this video! I teach Pilates in a group fitness setting and I’m always looking for new cues and good modifications. Thank you for posting!

[@piercepilates]

Gorgeous. You did this so well! Thank you!

[@jhanab.goode.580]

Nice, thank you. I read you modified according to your background. The original I was taught included 39 but I can't remember what is missing here and come to you to refresh my memory... I know the "bicycle" is missing and what you called bicycle is actually the "leg switch". It seems there are 3-4 exercises missing of the leg series... I'll put the speed on 0.5 and do the whole workout again with you until I can play it "normal" speed because I want to get back into this, one of the only things that truly helped my weight control and back strength! Thank you very much for posting this routine!

[@dryvonnemurphy3523]

💫Thankyou so much! 💫

[@quiet_bodies]

Thanks for moving with me!

[@prettyfaerie7]

This was perfect! Thanks!

[@quiet_bodies]

prettyfaerie7 my pleasure, thanks for commenting!

[@alexercise8118]

Terrific breakdown of the classic 34!

[@quiet_bodies]

AleXercise thank you!

[@Bungalowdelsol]

So amazing!

[@sallygy4815]

Thanks so much for this great demo of Pilates’ original Contrology exercises. I’ve tried others but they rush thru. Finally I found your video that is perfect for me! Your dog picked the best time to slow things down! Thank you pup!! I am going to try to do this daily. Is that too much? I’m getting so soft with my studio closed!!

[@quiet_bodies]

Sally GY I’m glad you found it a good pace to move at. Joseph wanted us to do Contrology every day!

[@lunagrey7050]

Thank you so much for making this video!

[@quiet_bodies]

Thanks Kandace for watching! If you're curious I made an updated version late last year - you can check it out here: kzbin.info/www/bejne/hX7TmpisjpJ6m8k

[@mariarastelli415]

Hermosos movimientos! Gracias!

[@salma-zm9pr]

Amazing video with perfect form! I was wondering if the playlist playing in the background was available. I’d love to play it in the background of my workout. Thank you this was wonderful!

[@quiet_bodies]

Hi Salma, I’m not sure what playlist this is I’m afraid. It was so long ago. However, you can follow me on Spotify I make playlists all the time! open.spotify.com/user/cejp65qxbjpyykzf5argntyvy?si=MwzhUN14SHKOzWiNIkkFLg

[@evelynemochanyokangi418]

That was amazing!

[@quiet_bodies]

Thanks Evelyn. If you want more please subscribe to my website www.quietbodies.com as I am currently working on new offerings to keep everyone moving during these unprecedented times.

[@fatihguler2065]

Thank you so much! It is really amazing to see each exercises so clear. I want to ask three questions for beginners: 1)How many days a week should a beginner work out ? 2)What is the appropriate work out programme? I mean which exercises and how many repeats should be done at once ? 3)When we cannot do the exercises pricesely(if our position or movement is not correct) should we keep doing it ? If u can reply I will be very glad.

[@quiet_bodies]

Hi Faith, Thank you for your amazing questions. I would suggest starting with 2-3 times a week for any amount of time that feels right (on average people do 15 minutes - 60 minutes) Everyone is different, so this is just a jumping-off point and you can decide if you'd like to do more or less as time goes on. Typically in Pilates, we give attention to the whole body in one session. Therefore it's not as much about how many you do, it's about the quality. You will start to notice that in a Pilates workout the repetitions are usually as low as 3 times and go up to about 12 times and we rarely repeat an exercise in the same workout. That said, in a Pilates class you can expect to do a lot of different exercises and your body will enjoy moving in many different ways. This is a little different than strength training workouts where you might be used to doing 3 exercises, 15 reps each time for 3 sets (for example). The reason we do lower reps is that we are not looking to "exhaust" our muscles, we are looking to strengthen, stretch and restore them. If you cannot do the exercises perfectly, that's more than fine. Just be sure you never feel any pain. If you feel pain you should definitely stop. Some exercises will be challenging, so it's important you learn the difference between the two, trust your instincts. All that said I have a few tutorials here that can help you better understand how to do the exercises. If you wish I have a free newsletter you can subscribe to and I send weekly tips and tricks to help you along your Pilates journey I'll link the sign up for below if you're interested in joining the community. Tutorials: kzbin.info/aero/PLW1srscheQk6BrL9nvox-6OiIXySD5C9F My website (you can subscribe at the bottom of the page) quietbodies.com I hope this helps!

[@fatihguler2065]

I really thank u very much for your quite detailed and polite reply, that is awesome. Of course I will subscribe your website and try to get more from you. Best regards and wishes. @@quiet_bodies

[@himalipawar5325]

Absolutely in love just a recommendation as not everybody is good in language if you just put that background music of nect time it will give maximum helpful to gain thouse subscribe who is intrrsted but bz of unable to understand you instructions due to the background music

[@quiet_bodies]

Hi there, thank you for you suggestion but this is such an old workout and I was just starting out. I never thought 80000 people would watch this terrible quality video in a million years! I have tons of other high quality videos on my channel some with professionally mixed music and some without music like this one kzbin.info/www/bejne/jmScZ3yulLR6f7csi=-drv5Rye0Q58a_Wq I also have a On-Demand platform with over 250 workouts which features an entire category of workouts with optional music. quietbodiespilates.vhx.tv/browse Hope you’re able to find something you can understand better and thanks for your comment.

[@livrowland171]

Thanks a lot. Can I ask: if I want to try to learn just as he advised, starting from the beginning and learning each one very well before moving on : what should each session look like? Say after a while I am on number 5, should my practice session always involve the first four in sequence before working on the new one? Thanks for any info on that!

[@quiet_bodies]

Hi there! Thanks so much for your comment. I think it's good to practice all the variations that align with your current fitness level (while challenging yourself, of course!) Every Mat Pilates exercise in the Classial sequence prepares you for the next, and over time, you will improve. Not to mention, this way, you'll also get a balanced workout. If you feel it's too much, here's how I suggest breaking up the sequence: You can remove all of the Roll Overs (legs over the head variations) and do the exercises stopping after the Side Kicks. Then add in the Teaser and Swimming. Then, start to add in the Planks and Push Ups, and finally, add in the inversions as the final step. I hope that makes sense. Please let me know if you need more clarity!

[@noorelsharif8510]

This is so nice! I just started pilates this week, but I really want to be able to do this video and stick close to the classical Pilates method. Do you have any recommended videos that will help me to become Level 3 so I can do this video ?

[@quiet_bodies]

Hi Noor, I’m so sorry I didn’t reply, I didn’t see this message. All my other videos featured on you tube will build the strength required to get to level 3. I also have on demand platform on my website that are open level but longer in duration. I include variations to get the body prepared for the level 3. You can check it out at www.quietbodies.com My on demand classes are called The Anonymous Pilates Club. Hope you’ve stuck to it, and if not hope this encourages you to get back to Pilates!

[@kimbalbrown2338]

Thanks for the great video. Could you you tell us what your playlist is? Especially the song that starts at 11:30. Thanks again.

[@MrJustMaintain]

Hi! The song is called White Gloves by Khruangbin. My favourite playlists on Spotify to get music from are Modern Psychedelia and Bedroom Pop. Thanks for watching!

[@kimbalbrown2338]

@@MrJustMaintain Thanks a lot!!

[@cdiggins3824]

@@MrJustMaintain I have just followed them both on Spotify - thanks for sharing !

[@brianmurphy5313]

good job

[@katrinamesta4515]

hello, thank you for making this informative video. If I may ask, are there any variations on the wrist positioning for leg pull? my right wrist cannot tolerate that pressure however i love that movement when I am able to do it!

[@quiet_bodies]

Katrina Mesta Hi Katrina, I get it! It can be a lot in the wrists at first - keep strengthening your back, your posture and your seat. While you wait for all of that - eliminate the kicks and just breathe and hold, lower yourself down give your wrists a shake and come up again. Do this and gradually limit how many breaks you give yourself. You can also try using fists instead. Hope that’s helpful! I teach online live group classes if you ever want to trouble shoot your practice - schedule is on www.quietbodies.com

[@lucreciagarcia2875]

Gracias🙏🏻🙏🏻🙏🏻

[@quiet_bodies]

Lucrecia García my pleasure! Thanks for watching!

[@alexercise8118]

On push-ups, I've always been taught to drop down farther with chest close to floor. Is that not necessary?

[@quiet_bodies]

AleXercise it’s great if you can do it! I just can’t and have good form. In pilates we must always focus on quality of movement at all costs. I hope one day my chest can be to the floor with good form 💪

[@sophanamaneechote9431]

Cute dog 😊

[@quiet_bodies]

☺️ thank you

[@maygraph4230]

The music 🫤

[@renupatle]

meanwhile the dog also finished its pawlates :)

[@varjabel]

Dog Pilates totally needs to be a thing.

[@universopilatescondesa7204]

One of the fundamentals of Pilates is breathing and at no time do you mark it. when to inhale and when to exhale Pilates is knowing how to breathe and mark the moment of breathing?

[@quiet_bodies]

I believe breathing is personal and part of our natural ability to live as a human, therefore always telling my students when and how to breathe can be redundant. There are so many other valuable things I can choose to cue and with the quick pace of Pilates you have to make choices. That's a personal choice that I have come to as a teacher of 12 years, and some like it and some don't and that's okay. And every workout I teach is different, and definitely sometimes I do make the choice to focus on one's "consciousness of breath" but not always.

[@GM-uq1xz]

The key is to find the right instructor

[@ericaleemedium9770]

I so agree

[@2pale4u]

In the intro of the book, he writes do your exercises for 10 minutes 4x/week for 3 months. Is it just any of the exercises, or all of them in sequence? What's the actual "program"?

[@quiet_bodies]

Hi there, well I think that's a good goal to set. Essentailly, the exercises in Mr. Pilates' book will take 25-30 minutes if you do his recommended reps. I try to recommended to work you way up to getting to "Swimming" best you can in each workout following the order of the exercsies in the book as the program. As you get more skilled in transitioning for one to the next, you start adding more exercsies. For some they might get to "Swimming" quicker than others, but remember Pilates isn't about speed, it's about control and precision. Generally speaking, the exercsies get more challenging as you go through the sequence. Depending on your comfort level, the exercises with legs over the head can be skipped or modified until you feel comfortable making those shapes with your body. Anyways, I hope that helps!

[@madijmal]

Pilates and khraungbin? Immediate follow

[@lynnsanelli1838]

Great, thanks! Did you leave out crab on purpose?

[@quiet_bodies]

Lynn Sanelli yes I did! Thanks for asking. While I love the Crab, my first certification is in STOTT pilates. When I filmed this I had just began to study classical deeply, however, I had not began my Bridge so the variations I do in this video are as I knew them then, and not what is prescribed in Return to Life. Crab was not in the STOTT repertoire so I didn’t feel right in including it (especially considering the risk of rolling on to the neck.) Now I have completed my bridge program in the classical method and if I were to film again it would be very different! This was just an exercise for me to learn the “order.” Thanks for watching 🙌

[@lynnsanelli1838]

@@quiet_bodies thanks for the answer, Kala! I totally forgot about crab anyway until i was reviewing the original 34. I don't think anyone really does that anymore in class - I sure don't miss it! Ha Also, which way is the traditional J. Pilates scissors and bicycle ? With the hips lifted or on the ground? I see it done both ways but not sure which way is for the purists! Thanks so much! Loved this ideo!

[@quiet_bodies]

@@lynnsanelli1838 Hi Lynn, yeah I rarely practice crab, I do have some teachers that teach it, and they are super classical. The Joe way for scissors and bicycle is with the hips lifted, and also the shoulder bridge I do here is not the Joe way - he puts his spine in extension and has hands under hips. My teacher Lili Viola based in Toronto does a virtual Mat class called "Throw Back Thursday" and she goes through all of Joe's variations. You should check her out liliviolapilates.com/ - if you can't make the live class you can request the recording.

[@lynnsanelli1838]

@@quiet_bodies thank you so much for all your info! Oh I will definitely check out "Throw Back Thursday" - it's nice to get back to the classical once in a while as a tribute to Joseph Pilates!

[@sagime5598]

"Gripping in your hip flexors" damm

[@fitadelphia]

did you do the crab?

[@quiet_bodies]

fitadelphia hi there! I didn’t actually.

[@ConstantiaVerted]

I enjoyed seeing the exercises in their original order. It's a shame that at 10 mins in you don't do bicycle but for some reason a variation on oblique sit ups instead. I acknowledge that that meets most people's goal of improving their core more though.

[@quiet_bodies]

Hi there! Thanks for your comment. Yes, you are absolutely correct I swap out the original version of High Scissors and Bicycle for alternative variations from more Romana lineage (Scissors and Criss Cross.) At the time, I was certified by STOTT Pilates (Contemporary) and contemplating re-certifying in the Classical Method, so I thought the best place to start was to re-learn the order in Joe's way but with the variations, I felt most comfortable with. I am still happy with the exercise choices of this workout and to this day teach it all the time in group classes. Hope that clarifys where my head was at when I made this video, it's a pure experiment caught on camera. :)

[@ConstantiaVerted]

@@quiet_bodies No worries. How're your knees now? What's your opinion on the full Swan Dive? Are you not a fan? I didn't demo it in my L3 exam in case I went wrong and smashed my face into the floor or something lol. I've just started doing Pilates again and find a lot of the moves are quite hard on the wrists if you're not used to bodyweight exercises.

[@ConstantiaVerted]

@@quiet_bodies I mean, I've found a lot of the exercises are hard on the wrists as I'm not used to it now.

[@jmh8510]

Nice...but since I can't do any type of roll-overs bc of my back I couldn't do about 25% of this. :(

[@quiet_bodies]

Hi there! I'm so sorry I thought I had replied to this. If you can't do Roll Overs I suggest doing a Shoulder Bridge or some extra Roll Ups while you wait for the next exercise to start. That way you're still getting similar benefits and aren't laying their waiting. I hope that helps!

[@myrnacleghorn6090]

What's up with the music?

[@reddog6256]

The music stresses me out. 👎

[@pinkymbatha9896]

I died 🤣

[@quiet_bodies]

I hope in a good way?!

[@Wee162]

Your feet aren’t in Pilates stance … and pointed, not soft

[@ladyt3579]

I was going to watch this but can't get past the annoying music. Maybe something more soothing like classical music would've been more suitable to Pilates.

[@astridlindgren3930]

I was trying to figure out how to get rid of the trash / death metal soundtrack, too, very distracting. 🙄 Can't get rid of the music unless you completely mute. Not helpful.

[@shataway]

Very hard to focus on what she’s saying with that music.

[@cindyortiz4552]

19.34 YOU ADD ETRA TWIST, NOT PILATES ORIGINAL. If you are going to teach the classical then stick to the way he did it. I am classically trained and there is no resting in classical between poses. It's one right after the other until you can do them all one right after the other in less 20 minutes. I have students that can do what you are doing in less than 10 minutes.

[@GM-uq1xz]

Too much cheating on the hip circles

[@quiet_bodies]

Cheating or just not strong enough yet? Progress not perfection, nothing is perfect but it gets better when you work at it. If we wait to demonstrate an exercise perfectly before teaching it, there would be no teachers. This was 9 months ago and certainly my hip circles are better now. And they’ll be even better in 9 months. And when I started pilates 9 years ago I couldn’t do them.

[@ritabarker6802]

@@quiet_bodies As A Pilates teacher I can say that I agree with you Kala. No teacher is perfect. Your demonstration is very good as is your presentation and we all have something to work on. You don't come across as someone who knows it all either, which is a big plus for a teacher. As you say progress not perfection. When someone makes negative observations with nothing else to say - it says something about them.

[@quiet_bodies]

@@ritabarker6802 hi Rita, I couldn’t agree more. Being real in front of our students makes us more approachable and, in my opinion, makes them feel more comfortable to try new things. Thank you for taking the time to write, all the best. 🙏

[@cindyortiz4552]

100 is wrong 5 in 5 out 10 times is 100

[@cindyortiz4552]

was 7.48 supposed to be the swan dive? this is also incorrectly done. Don't teach this if you are going to mislead people.

[@cindyortiz4552]

25.39 IS NOT PILATES

[@cindyortiz4552]

NO CLASSICAL U EMBELLISH

[@GM-uq1xz]

Classic is bullshit

[@charlesacaranci9039]

Get rid of music

[@Centrio09]

You are wonderful! Why don´t you come to México City?. I´m Pilates trainer too😃

[@CarlKingdohm]

when you got to "Seal" the baby thought it was playtime;-)))

[@quiet_bodies]

😂lol 5 years later and she just gets bored when it’s time for me to do Pilates.