Matwork Essentials: 5 Moves Everyone Should Master First

Matwork is the original foundation of the Pilates method, and it remains the most accessible and powerful way to build deep, functional strength. Before stepping onto a Reformer or tackling advanced apparatus work, mastering the fundamentals on the mat is non-negotiable. Matwork trains the body to stabilize itself against gravity using only the deep core muscles (the Powerhouse), forcing genuine Control and Centring.

At Momax Pilates at Roecklplatz in Munich, our Matwork classes are designed to instill these core principles. We believe that true strength begins internally, and the precision learned on the mat translates directly to enhanced performance, better Posture, and injury prevention in every other activity, including our intensive Reformer sessions.

Here are the 5 foundational Matwork exercises that every new Pilates enthusiast should master first, focusing on Precision and Flow.

Essential Move 1: The Hundred (Centring and Stamina)

The Hundred is perhaps the most iconic Pilates exercise. It is a fantastic endurance challenge that simultaneously warms up the body, works the deep abdominal muscles, and establishes the essential breathing pattern required throughout the practice.

Mastering Control and Core Engagement

• The Goal: To maintain deep abdominal engagement while holding the upper body (head and shoulders) in a slight curl, resisting the urge to let the stomach bulge or the lower back arch.

• Key Focus: Centring. The exercise is named for the 100 small arm pumps performed over 10 cycles of breathing (inhale for 5 counts, exhale for 5 counts). The power and precision of the movement come from stabilizing the core, not from the fast movement of the arms.

• The Benefit: It builds incredible Rumpfstärke (core strength) and Stamina by forcing the deep core (Transversus Abdominis) to hold a sustained contraction. It also teaches rhythmic, controlled breathing, which is essential for emotional regulation and maximal muscle activation.

Essential Move 2: The Roll Up (Spinal Articulation and Flow)

The Roll Up is the Matwork equivalent of a dynamic spinal stretch and a deep abdominal strengthener, requiring patience and Control.

Achieving Spinal Mobility and Core Precision

• The Goal: To articulate the spine smoothly—vertebra by vertebra—off the mat and back down, without using momentum or letting the feet lift off the floor.

• Key Focus: Flow and Precision. The movement should be slow and deliberate. The "rolling up" phase focuses on scooping the abdominals (Flexion), while the "rolling down" phase requires deep eccentric control to manage the return.

• The Benefit: This move directly improves the flexibility of the hamstrings and lower back, crucial for maintaining good Posture. It also trains the deep abdominal muscles to work eccentrically, building true, resilient core power that supports all upright activities.

Essential Move 3: The Single Leg Stretch (Coordination and Stability)

Part of the "Ab Series" (The Five), the Single Leg Stretch introduces the challenge of coordinating opposing movements while maintaining a stable core position.

Developing Coordination and Pelvic Stability

• The Goal: To simultaneously extend one leg and pull the other knee toward the chest, all while keeping the pelvis absolutely still and the upper body in a consistent curl.

• Key Focus: Stability. This move teaches the deep core muscles to stabilize the pelvis against the leverage created by the moving legs. If the pelvis tilts or rocks, it means the core is compensating or relying on the hip flexors instead of the deep abdominals.

• The Benefit: It enhances coordination, improves hip mobility, and rigorously tests the endurance and control of the central Powerhouse. Mastery of this move translates directly to better stability when walking, running, or performing Reformer athletic (level 2) exercises.

Essential Move 4: Bridge (Gluteal Strength and Back Health)

The Bridge is a powerful move for strengthening the posterior chain—specifically the glutes and hamstrings—while promoting gentle spinal extension.

Building a Strong Powerhouse from Behind

• The Goal: To lift the hips by actively engaging the glutes, creating a straight line from the shoulders to the knees, and articulating the spine back down one vertebra at a time.

• Key Focus: Gluteal Activation. Many people compensate for weak glutes by pushing from their feet and hyperextending their lower back. Our instruction emphasizes using the glutes to achieve lift, protecting the lumbar spine.

• The Benefit: It is essential for correcting imbalances that cause lower back pain, improving Posture by opening the hip flexors, and strengthening the glutes, which are the fundamental stabilizers of the lower body.

Essential Move 5: Spine Twist (Rotation and Scapular Stability)

The Spine Twist addresses the body's need for rotation, which is vital for athletic movement, healthy posture, and daily tasks like looking over your shoulder while driving.

Improving Rotational Flexibility and Upper Body Control

• The Goal: To rotate the upper body while keeping the hips and pelvis absolutely still and grounded.

• Key Focus: Breath and Centring. The rotation should initiate from the core, not from the momentum of the arms. The exhale is used to deepen the twist, creating space in the spine.

• The Benefit: It improves lateral flexibility, increases rotational core strength, and encourages better mobility in the thoracic (mid-upper) spine, counteracting the stiffness caused by prolonged sitting.

The Momax Advantage: Matwork as Your Foundation

Mastering these 5 Matwork essentials builds the Control, Precision, and Flow required for success in all levels of Pilates, from Reformer tone & stretch to advanced PERSONAL TRAINING. The mat is where you learn to truly understand your Körperbewusstsein (body awareness) and connect mind to muscle.

Whether you are seeking better Posture, looking to alleviate back pain, or aiming to boost your athletic performance, start with the fundamentals on the mat.

Ready to build your foundational strength?

Book your first Matwork class at Momax Pilates Roecklplatz today and experience the discipline and power of the original Pilates method.