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11: Open Leg Rocker
The open leg rocker Pilates mat exercise develops core strength, control, and balance while stimulating the spine and encouraging full breathing.
https://www.verywell.com/how-to-do-the-open-leg-rocker-pilates-exercise-3886762
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12: Corkscrew
Corkscrew is a challenging Pilates exercise that works the abdominal muscles, especially the obliques. Get free Pilates exercise instructions for Pilates mat exercise, the corkscrew.
https://www.verywell.com/learn-pilates-mat-exercise-the-corkscrew-2704465
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13: The Saw
Saw is a basic Pilates back and hamstring stretch mat exercise for all workout levels that utilizes a spinal rotation to increase the stretch.
https://www.verywell.com/pilates-mat-exercise-the-saw-2704706
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14:The swan-neck roll
Classical Pilates Mat Online Workout: The Swan-Neck Roll
http://www.easyvigour.net.nz/pilates/h_cswan1neckrollbeg.htm
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15: Single Leg Kick
The Pilates single leg kick exercise focuses on the hamstrings, but it is also a great way to work your powerhouse by keeping your abdominals lifted,
https://www.verywell.com/how-to-do-pilates-single-leg-kick-2704681
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16: Double Leg Kick
The double leg kick is an intermediate Pilates mat exercise for back extension, strength and flexibility. It also stretches the chest and shoulders.
https://www.verywell.com/double-leg-kick-2704719
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17: Neck Pull
Get Pilates exercise instructions for the classic Pilates exercise, neck pull. This version is one shown in book, Return to Life Through Contrology.
https://www.verywell.com/pilates-exercise-instructions-for-neck-pull-2704724
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18: Side Kick Exercises (Thigh and Hip Toning)
The Pilates Side Kick exercises strengthen and tone the hips and legs, as well as develop core strength by challenging the abdominals to stabilize the movement.
https://www.verywell.com/pilates-side-kick-series-2704603
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19: Teaser
Learn how to do a perfect full Pilates teaser exercise in 30 days. Begin by practicing with these exercises that will help build you up to the teaser.
https://www.verywell.com/the-pilates-teaser-exercise-2704293
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20: The Seal
The Seal is a fun and challenging Pilates mat exercise that works the abdominals and mobilizes the spine. Learn how in this step by step.
https://www.verywell.com/pilates-mat-exercise-seal-2704707
