Intermediate Classical Pilates Mat in 15 minutes

It’s Business Time Mat

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This classical Pilates mat session gets right down to business so you can give your body what it needs and be on your way. Alisa mixes in a few exercises from Romana’s ‘Reformer on the Mat’ and gives some fresh variations on the old standards. If you think of your body like a fountain, Pilates is the pump that keeps your fluids moving, fresh and vital—it doesn’t have to take a long time to get the job done, you just have to do it regularly.

What Others Are Saying


  1. MB 5 years ago

    It’s been a long time since I did this one, but it’s such a great workout and felt like I was back in your studio with you!

    • Alisa Wyatt Author

      Yay! It’s great to see you on here, makes me feel as if we were in the studio together :).

  2. nbbnixon 7 years ago

    Thanks, Alisa. This and favorite mat have been my morning companions for more than a year now. They are so valuable and I am grateful to you.

    • Alisa Wyatt Author

      Thanks Nick, it’s always great to hear from you and you might like knowing that your dedicated practice is exactly what I hope my clients will find for themselves. You’re an inspiration.

  3. tempodono 7 years ago

    Love this class. It’s quick – i often only have 15 mins to spare – but it works so well. Those leg exercises are particularly effective! I have a question though, what muscles should I be focusing on during the seal? I think i’m doing it wrong as I don’t feel anything – just rocking back and forth and making a seal noise. Ha!

    • Alisa Wyatt Author

      It’s amazing how much you can get done in only 15 minutes right? To answer your question on why you’re not feeling the Seal–the rocking motion is a spinal massage that stimulates vital circulation in the muscles and disks, while the leg movement does the same thing for the hips. It’s not necessarily an exercise that you ‘feel the burn’ (particularly if you have loose-jointed hips) but you should be working hard to stay perfectly in control and roll smoothly without using the weight of your head to roll back. Here’s a tip: squeeze your legs into your arms and press outwards with your arms into your legs at the same time. Keep them pressing into each other and try to make the claps small and quick without moving anything else. This oppositional force should help you feel more of what you’re trying to engage.

  4. MB 8 years ago

    Yet another effective & powerful workout! Thank you so much, these short & intense videos are great for when I can’t get out of the house for a workout, but I can keep my little kids distracted for 15 minutes!

  5. b_didier2 8 years ago

    I can’t tell you enough, thank you! I appreciate that during the entire class you are establishing proper positioning. You make it very easy to follow along.

  6. tempodono 8 years ago

    you rock!! love the 15s and 20s and 30s!! short, sweet and to the point…no time wasted, with a nice burn. thanks Alisa! love your classes!

  7. Tbara 8 years ago

    Been a while since we’ve seen one from ya Alisa. Are you still going to have more classes?

    • Alisa Wyatt

      Yes you will be seeing lots more from me! We held off on me for a bit so we could establish some of our other fabulous teachers.

  8. carmen
    carmen 8 years ago

    Thanks for this website Alisa! I am on holidays and this was a treat to do on my cabin porch!

  9. Alisa, You are my favorite instructor to watch. Love your easy teaching style and cues 🙂

  10. pilatesangel 8 years ago

    Thanks Alisa! Great quick way to start the day! I have seen the “horseback” type strength pose in one of Alycea’s classes before too. I like your use of it. Can you explain why you used it where you did for this class rather than neckpull? Thanks for such a great class!

    • Alisa Wyatt

      Thank you so much, I’m glad you enjoyed it! The ‘horseback’ exercise is actually Tendon Stretch from the Reformer or Wunda Chair done on the mat. Romana would use that when teaching a Reformer on the Mat class. The way I did it in this class–with one hand in the middle and one by the hip–is slightly easier to manage on the mat than the original version where you put both hands next to the hips. I chose to use it here to balance the work from the previous exercise–the Table. I left out Neck Pull just to keep things moving.

  11. joesmat 8 years ago

    Thank you for introducing the variations from the Classical work.I really enjoyed following you through this session. As mentioned on Pilatesology recently the key is to “move” with the matwork, and this was a beautiful example. Thank you very much for sharing. Another mat gem.

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