The Original 10
Build your foundation first with Pilates for Beginners → — then come back to the Ten when it feels easy.
The mat routine I actually suggest for every day — simple, complete, and drawn from the classic Pilates mat series. Tap any move for the how-to, the breathing, and a modification; work through them in order.
This is what I suggest on a daily basis — but by no means my favorites, or the only moves I’d do. There is so much more in the Pilates mat series that opens the hips, creates length, and streamlines the body. But I’m asked all the time, “What can I do every day?” — and this is it.
Rooted in Joseph Pilates’ Contrology. Breathe through each one — inhale to prepare, exhale to work — and if the Roll-Over isn’t there yet, Rolling Like a Ball is how you build toward it.
1. The Hundred
The classic warm-up — breath and deep core.
2. The Roll-Up
Roll up one vertebra at a time.
3. The Roll-Over
Overhead and roll down with control — Rolling Like a Ball builds toward it.
4. Single Leg Circles
Circle the leg, still the hips.
5. Rolling Like a Ball
Your alternative to the Roll-Over — build toward it.
6. Single Leg Stretch
Lower abs meet the breath.
7. Double Leg Stretch
Reach long, then hug it all in.
8. Spine Stretch Forward
Lengthen and decompress the spine.
9. The Saw
Twist, reach, and stretch.
10. The Seal
A playful, balanced finish.
New to the whole idea of the core? Start with what “engage your core” means and the GLOW Body Principles.
When the mind needs somewhere to land
Everything in this wing points, in the end, to the same place — the breath, and the nervous system beneath it. It is why I built SOVA: a quiet companion for the moments in between.
- Today — a daily practice that aligns you before the day pulls you a dozen directions.
- Companion — a place to process any feeling, even the happy ones.
- Pages — a soft place to set your thoughts down and out of your head.
- The House — rooms of calm to step into, whenever you need one.
The Ten — Weekly Handout
A check-off sheet for the full sequence, with reps and a four-week build-up. Print it and tick your way through the week.
The Original 10 — Your Weekly Practice
Warm up first with a few Breathing Preps and a slow Roll-Down. Then move through the Ten, in order. Tick each as you complete it.
- 1. The Hundred — 100 beats — 10 full breaths
- 2. The Roll-Up — 5–8 slow reps
- 3. The Roll-Over — 3–5 — leave this until the rest feel strong
- 4. Single Leg Circles — 5 each direction, both legs
- 5. Rolling Like a Ball — 6–8 rolls
- 6. Single Leg Stretch — 8–10 each side
- 7. Double Leg Stretch — 6–10 reps
- 8. Spine Stretch Forward — 3–5 reps
- 9. The Saw — 3–5 each side
- 10. The Seal — 6–8 rolls
• Weeks 1–2: exercises 1, 2, 4, 5, 6 — learn the flow.
• Weeks 3–4: add 7, 8, 9.
• Weeks 5+: the full ten, in order. Add the Roll-Over (3) only when everything else feels controlled.
Finish in Rest Position with one long breath. Quality over quantity — fewer, cleaner reps beats rushing every time.
Your Weekly Schedule — every day
The Ten is a short daily flow — about fifteen minutes. Tick each day as you go.
The Original 10 — Your Daily Week
Warm up with a few Breathing Preps and a slow Roll-Down, move through all ten in order, and finish in Rest Position. Reps for each are on the handout above.
- Monday — The Ten
- Tuesday — The Ten
- Wednesday — The Ten
- Thursday — The Ten
- Friday — The Ten
- Saturday — The Ten
- Sunday — The Ten
The Way by Gina Santangelo
ginasantangelo.com · © 2026 GLOW Body, LLC · For personal use