34 Classical Pilates Mat-work Exercises

Questions and Answers

What is The 100?

A warm-up exercise focusing on core stability (correct)

An exercise to improve cardiovascular endurance

A stretching exercise for the legs

A core-strengthening exercise for the arms

What does the Roll-up exercise teach?

Spinal articulation and control.

What is the main intention of the Roll over exercise?

Spinal articulation and control.

What do Leg circles focus on?

Exploring the full range of the hip socket. Signup and view all the answers

What is the purpose of the Rolling like a Ball exercise?

To massage the spine while maintaining a C-curve. Signup and view all the answers

What does the Single Leg Stretch maintain?

Neutral core and coordinating moving lever (legs). Signup and view all the answers

What does the Double Leg Stretch involve?

Neutral core with coordinating moving lever (arms and legs). Signup and view all the answers

What is the focus of Straight Leg Lowers / Scissors?

Neutral core with long moving leg levers. Signup and view all the answers

What is achieved during Double Leg Lowers?

Neutral core, deep abdominals engaged. Signup and view all the answers

What does Criss Cross strengthen?

Obliques. Signup and view all the answers

What is the main intention of the Spine Stretch Forward exercise?

Spinal segmentation. Signup and view all the answers

What is the primary goal of the Open Leg Rocker?

Engaged abdominals. Signup and view all the answers

What does Corkscrew require for effective execution?

Neutral core with controlled long levers. Signup and view all the answers

What is the key aspect of the Saw exercise?

Neutral pelvis. Signup and view all the answers

What does the Swan Dive focus on?

Extended levers (arms and legs). Signup and view all the answers

What does the Single Leg Kick emphasize?

Neutral core with open front line. Signup and view all the answers

What is maintained during the Double Leg Kick?

Neutral pelvis and core. Signup and view all the answers

What is the key component of the Neck Pull exercise?

Engaged core. Signup and view all the answers

What does the Shoulder Stand Series focus on?

Engaged core and spinal flexion/extension. Signup and view all the answers

What does the Spine Twist exercise promote?

Neutral pelvis. Signup and view all the answers

What is emphasized in the Jack Knife exercise?

Engaged core. Signup and view all the answers

What is maintained in the Side Leg Series?

Neutral core. Signup and view all the answers

What does the Teaser exercise focus on?

Maintaining an engaged core. Signup and view all the answers

What is the purpose of the Hip Circles/Twist exercise?

Neutral core with engaged abdominals. Signup and view all the answers

What is the focus of Swimming?

Neutral core, backline in extension. Signup and view all the answers

What does the Leg Pull Front exercise require?

Engaged core and shoulder girdle. Signup and view all the answers

What is achieved with Leg Pull Back?

Neutral core and pelvis. Signup and view all the answers

What does Side Kick Kneeling promote?

Unilateral stable shoulder. Signup and view all the answers

What is the emphasis in Side Twist?

Lateral spinal rotation. Signup and view all the answers

What does Boomerang enhance?

Coordination and balance. Signup and view all the answers

What is the goal of the Seal exercise?

Neutral core with C-curve. Signup and view all the answers

What is maintained during Rocking?

Open front line and open chest. Signup and view all the answers

Study Notes

Classical Pilates Mat-work Exercises

The 100: A breathing exercise aimed at warming up the powerhouse and enhancing core stability awareness.
Roll-up: Focuses on spinal articulation and control while stretching the hamstrings and muscles of the back.
Roll Over: Promotes spinal articulation and control through an upside-down C-curve, targeting the lower abdominals.
Leg Circles: Works on exploring the full range of the hip socket, emphasizing balance and control utilizing the hip flexors.
Rolling like a Ball: Massages the spine while maintaining a C-curve, which helps to open up back muscles.
Single Leg Stretch: Involves coordinating leg movements to maintain a neutral core, using hip extensors for stability.
Double Leg Stretch: Similar to Single Leg Stretch but incorporates arm movements alongside leg movements, engaging the shoulder girdle.
Straight Leg Lowers/Scissors: Involves maintaining a neutral core while performing controlled long lever movements with legs in hip extension and flexion.
Double Leg Lowers: Focuses on core neutrality and deep abdominal engagement through controlled long lever movements from the hip socket.
Criss Cross: Enhances torso rotation and strengthens the obliques through a controlled long lever movement while maintaining a neutral core.
Spine Stretch Forward: Promotes spinal segmentation while keeping the pelvis neutral and extending the arms and legs.
Open Leg Rocker: Engages abdominals and controls arm and leg movements with stable shoulder girdle engagement.
Corkscrew: Focuses on maintaining a neutral core with controlled long lever movements while facilitating hip joint rotation.
Saw: Combines spinal rotation, shoulder girdle engagement, and hip flexion with extended arm and leg levers, while keeping a neutral pelvis.
Swan Dive: Uses hip extensors and shoulder flexors for spinal extension while maintaining core neutrality and extended limbs.
Single Leg Kick: Engages the core with an open front line, stabilizing the hip and coordinating knee flexion and shoulder girdle extension.
Double Leg Kick: Similar to Single Leg Kick but involves both legs, ensuring spinal extension and shoulder engagement.
Neck Pull: Engages the core while facilitating spinal flexion and extension, involving hip flexors and shoulder girdle mobility.
Shoulder Stand Series: Focuses on core engagement and spinal articulation, employing hip flexor activation and shoulder girdle mobility.
Spine Twist: Enhances spinal rotation while maintaining length in the spine and a neutral pelvis, using the arms for movement.
Jack Knife: Emphasizes spinal segmentation and hip flexor mobility along with a stable shoulder girdle.
Side Leg Series: Involves maintaining neutrality in the core and pelvis while emphasizing lateral hip mobility and control.
Teaser: Supports engaged core work, facilitating spinal flexion and thoracic extension through coordinated movements.
Hip Circles/Twist: Engages abdominals and stabilizes the spine and shoulders during full hip flexion with extended legs.
Swimming: Focuses on extending the backline while keeping the core engaged and achieving full shoulder socket flexion.
Leg Pull Front: Performed in a plank position, engaging the core, shoulder girdle, and maintaining long lever movements.
Leg Pull Back: In reverse plank, emphasizes hip extension and control while maintaining core neutrality and shoulder stability.
Side Kick Kneeling: Enhances shoulder, spine, and hip stability while promoting hip mobility in a unilateral position.
Side Twist: Incorporates lateral spinal rotation with hip and knee extension while supporting body weight on the bottom.
Boomerang: Focuses on coordination and balance, along with spinal articulation through hip flexion and extension.
Seal: Promotes spinal massage while maintaining a C-curve, engaging the abdominals with a stable shoulder girdle.
Rocking: Concentrates on maintaining an open front line and chest, supported by a neutral core and engaging hip and knee extension.

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Description

This quiz covers 34 essential Classical Pilates Mat-work exercises, focusing on movement intention and technique. Explore terms like 'The 100,' 'Roll-up,' and 'Roll over,' each with its unique purpose and benefits for core stability and spinal control.