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PILATES MAT CLASS – NON-MAJORS

WARM UP EXERCISES

We begin our Pilates Mat Class with a variety of movements and exercises based on the original Pilates Fundamentals: Breath, Concentration, Centering, Control, Precision and Flowing Movement. Our goal is to find a body/mind/spirit connection from which to achieve balance, core strength, proper alignment and kinesthetic awareness. We begin with breathing and imprinting the spine, small pelvic tucks, heels lowering, beginning curls/crunches and theraband stretches to name a few, before beginning with the following traditional/classic mat exercises.

TRADITIONAL PILATES MAT EXERCISES

1. The Hundred - lying on back, navel to spine, legs extended up to ceiling or at 45 degree angle, in upper abdominal curl, chin over chest, arms reaching straight forward by sides:

Inhale for 5 pumps of the arms, Exhale for 5 pumps.  10 full breaths = 100.

2. Roll Up – lying on back, legs extended, toes pointed, arms by ears, reaching back: Inhale bring arms to ceiling, exhaling begin rolling up, chin over chest, back rounded, one vertebra at a time until reaching past toes, inhale while rounded over legs, exhaling reverse the process, rolling down one vertebra at a time until back to starting position.

3. Leg Circle - lying on back, left leg straight on mat, right leg straight pointing up to ceiling, arms pressed strongly into the mat, navel to spine:

Inhale to prepare, exhaling cross right leg over body to the left, circle leg down towards mat, out to right side, and back to center. Reverse circle direction.

Repeat with Other Leg. Keep abs drawing in, and square hips and shoulders on the mat.

4. “Vacation Special” – on back, with chin over chest, navel to spine:

-Single Leg Stretch  – right knee to chest, left leg extended over mat, left hand on shin near knee, right hand on shin near ankle. Inhale for 2 breaths, switch sides and exhale for 2 breaths.

-Single Leg Straight Leg Stretch  – same as above but with both legs extended, doing a “scissor-like movement”.

-Double Leg Stretch  - start in small ball, head curled up, hands on shins.  Inhale both legs stretch away from center on a 45 degree angle, squeezing inner thighs together, while arms reach up to frame head. Exhale circle arms around to grab legs that bend in.

- Criss-Cross  - hands supporting base of skull in an upper abdominal curl, R knee bent into chest, L leg extended out on 45 degree angle.  Inhale twist to reach L elbow to R knee, exhale switch to twist R elbow towards L knee.

-Legs Lowering - hands supporting base of skull in an upper abdominal curl. Legs straight up to the ceiling and together. Exhale to lower legs away from you, inhale to bring them back up to the ceiling.

5. Spine Stretch - start sitting with legs straight separated out in front of you in a small V, arms reaching forward, hands on mat:

Inhale to prepare, exhale to round forward, peeling one vertebra at a time off an imaginary wall behind you. Stay rounded as though over a ball, continually reaching fingers forward on mat.

Inhale to roll up and stack your spine back up from the tailbone to the head, ending sitting tall.

6. Saw - same legs as spine stretch, feet flexed.  Arms out to sides in a horizontal line:

Inhale to twist to face R foot, exhale to round forward reaching Left hand to Right foot.

Inhale to stack spine back up (just like in spine stretch) and twist to face Left foot, Exhale to round forward reaching Right hand to Left foot.  Both arms are always reaching out in opposition.

7. Swan - lying on stomach, hands on mat aside head, legs stay long and together on the mat. Always keep stomach muscles engaged:

Inhale to prepare, exhale to reach out through crown of the head and neck, lifting chest forward, and up, inhale to press into hands to give yourself more lift/extension, Exhale to lower back down longer than you began.

8. Shoulder Bridge – knees bent, feet on floor, arms by sides:

Inhale prepare, exhaling roll one vertebra at a time beginning with tailbone and ending in “bridge” position. Support raised position with hands on hips. Inhale, extend right leg to ceiling, pointed toes, exhaling, lower leg to level of left thigh, repeat 4x, return foot to mat and repeat with other leg. Remove hands and roll down to finish.

9. Spine Twist – sitting tall, legs together extended in front of you, feet flexed, arms in horizontal line, palms down:

Inhale prepare, exhale rotate body to right, repeat to other side.

10. Side Kick Series - lying on your Right side, on Right elbow, torso in 1 line, legs forward of body in a diagonal, Left arm palm down to mat:

Inhale top leg reaches forward flexed, Exhale sweep it to the back pointed.

Lift/Banana – lift legs and upper body together.

11. Teaser – lying on back fully extended on mat with arms reaching beyond head:

Inhale begin curling up, exhale bring body into a high V, reaching fingers toward pointed toes, inhale and exhale to return to starting position.

12. Swimming – lying prone, arms extended forward;

Inhale and exhale to prepare by lifting arms and legs off mat, keeping neck in good alignment. Alternate lifting opposite leg and arm in “swimming like” motion.

13. Leg Pull Front – in plank or push-up position:

Keep abdominals pulling up and in to protect the low back, thinking body is in one long line from head all the way out through heels. Inhale lift one leg slightly while pushing opposite heel closer to mat. Return on exhale. Alternate legs.

Movement terms to know and understand: Spinal flexion

Spinal extension

Spinal hyper-extension

Spinal rotation

Lateral flexion

Sacrum

Transverse abdominals

Scapula

Thoracic spine

Cervical spine

Lumbar spine

D. DIEFENDERFER