Total Gym Pilates Exercises

Watch trainers demonstrate Total Gym Pilates exercises, including the Hundred, spine movements, stretches and controlled full-body sequences. Select an exercise to view the demonstration, read the movement instructions and get a Pro Tip to help guide your form.

  • Total Gym Pilates Hundred with arm pulley system demonstration 0:19

    The Hundred

    Core

    Setup: Lying on the glideboard, legs in tabletop position, pump your arms against the pulleys.

    How to perform it: The Hundred combines controlled arm pumps with steady breathing and core engagement. Maintain your demonstrated leg position while keeping your trunk stable.

    Pro tip

    Breathe in for five pumps, out for five. The breath rhythm is the exercise; the arms just keep time.

  • Total Gym Pilates hip roll demonstration 0:19

    Hip Rolls

    Core & Glutes

    Setup: Lying on the glideboard, lift and lower your hips in a controlled sequence.

    How to perform it: Lift your pelvis, then lower it gradually, moving through the spine as shown. Hip Rolls involve the glutes and trunk muscles while emphasizing pelvic control.

    Pro tip

    Chase the feeling of one vertebra at a time. Where the spine moves as a block is exactly where it is stiff.

  • Total Gym Pilates short spine demonstration 0:26

    Short Spine

    Spinal Mobility

    Setup: Lie on the glideboard with your feet supported by the pulley system.

    How to perform it: Lift your hips and roll through the spine in a controlled sequence, following the demonstration. Short Spine combines hip movement with spinal articulation.

    Pro tip

    Roll down slower than you rolled up. The descent is where the spine learns to articulate.

  • Total Gym Pilates long spine demonstration 0:23

    Long Spine

    Spinal Mobility

    Setup: Lie on the glideboard with your legs supported by the double-loop pulley system.

    How to perform it: Lift and lower your legs and pelvis while rolling through the spine as demonstrated. Long Spine combines controlled hip movement with spinal articulation.

    Pro tip

    Only roll as high as the shoulders, never onto the neck. Height is not the goal; articulation is.

  • Total Gym Pilates long stretch demonstration 0:27

    Long Stretch

    Core & Shoulders

    Setup: Place your hands on the glideboard and maintain a plank position.

    How to perform it: Move the glideboard through the demonstrated range while keeping your body aligned. Long Stretch challenges trunk stability, shoulder control and coordination.

    Pro tip

    Imagine the body as one plank of wood. If the hips pike or dip, shorten the press.

  • Total Gym Pilates down stretch demonstration 0:22

    Down Stretch

    Back & Chest Opener

    Setup: Kneel on the glideboard and move your chest forward as you press against the board.

    How to perform it: Press the glideboard away while moving your chest forward and controlling your trunk. Down Stretch combines shoulder movement with upper-body stabilization.

    Pro tip

    Lift through the breastbone, not the chin. The neck follows the spine; it does not lead it.

  • Total Gym Pilates mermaid demonstration 0:22

    Mermaid

    Side Body

    Setup: Sit sideways on the glideboard and reach up and over through your torso.

    How to perform it: Reach your arm overhead and bend sideways, then return with control. Mermaid emphasizes lateral trunk movement and stretching through the side of the torso.

    Pro tip

    Reach up before you reach over. Length first, then the bend.

  • Total Gym Pilates kneeling breast stroke demonstration 0:24

    Kneeling Breast Stroke

    Back & Posture

    Setup: Kneel on the glideboard and sweep your arms through the demonstrated breast-stroke pattern.

    How to perform it: Move your arms through the breast-stroke pattern while controlling your upper-body position. The exercise combines shoulder movement with trunk stabilization.

    Pro tip

    Grow taller through the crown as the arms sweep. Sinking into the hips undoes the extension.

  • Total Gym Pilates squat demonstration 0:18

    Pilates Squats

    Legs & Alignment

    Setup: Place your feet on the squat stand and perform a controlled squat.

    How to perform it: Bend and straighten your knees at the demonstrated pace. Pilates Squats work the lower-body muscles while emphasizing control and alignment.

    Pro tip

    Move at half the speed you want to. Pilates tempo is the resistance.

How to Choose Total Gym Pilates Exercises

The right Total Gym Pilates exercises depend on your experience, movement goals and the exercises you can perform with controlled form.

  • For core control

    The Hundred and Long Stretch involve trunk stabilization and coordination.

  • For spinal movement

    Hip Rolls, Short Spine and Long Spine involve controlled movement through the pelvis and spine.

  • For side-body stretching

    Mermaid and Down Stretch involve movement through the torso and shoulders.

  • For upper-body coordination

    Kneeling Breast Stroke combines an arm pattern with trunk control.

  • For lower-body movement

    Pilates Squats use a controlled squat pattern with attention to alignment and tempo.

Follow your Total Gym model's setup instructions and begin with movements that suit your ability. Prioritize comfortable positioning, controlled transitions and steady breathing over speed or range of motion.

Explore More Total Gym Exercises

Ab Exercises Arm Exercises Back Exercises Chest Exercises Leg Exercises Shoulder Exercises Total Body Exercises All Total Gym Exercises Download Total Gym Workouts

Got questions?

Total Gym Pilates Exercise FAQs

What is Pilates on a Total Gym?

Pilates on a Total Gym involves performing controlled movements using the glideboard and pulley resistance. Exercises may emphasize core control, coordination, mobility or stretching.

Can beginners do Total Gym Pilates exercises?

Beginners can start with suitable exercises and a manageable range of motion. Follow the equipment instructions and choose movements you can perform comfortably and with control.

What is the difference between Short Spine and Long Spine?

Both exercises involve coordinated movement of the legs, pelvis and spine using a pulley setup. Their movement paths and positions differ, so follow the demonstration for each exercise.

Can Total Gym Pilates exercises improve flexibility?

Some movements involve stretching and controlled mobility through the torso, hips and shoulders. Flexibility outcomes vary, and exercises should be performed within a comfortable range.