34 Classical Pilates Mat-work Exercises
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34 Classical Pilates Mat-work Exercises

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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?

    <p>Exploring the full range of the hip socket.</p> Signup and view all the answers

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

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

    What does the Single Leg Stretch maintain?

    <p>Neutral core and coordinating moving lever (legs).</p> Signup and view all the answers

    What does the Double Leg Stretch involve?

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

    What is the focus of Straight Leg Lowers / Scissors?

    <p>Neutral core with long moving leg levers.</p> Signup and view all the answers

    What is achieved during Double Leg Lowers?

    <p>Neutral core, deep abdominals engaged.</p> Signup and view all the answers

    What does Criss Cross strengthen?

    <p>Obliques.</p> Signup and view all the answers

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

    <p>Spinal segmentation.</p> Signup and view all the answers

    What is the primary goal of the Open Leg Rocker?

    <p>Engaged abdominals.</p> Signup and view all the answers

    What does Corkscrew require for effective execution?

    <p>Neutral core with controlled long levers.</p> Signup and view all the answers

    What is the key aspect of the Saw exercise?

    <p>Neutral pelvis.</p> Signup and view all the answers

    What does the Swan Dive focus on?

    <p>Extended levers (arms and legs).</p> Signup and view all the answers

    What does the Single Leg Kick emphasize?

    <p>Neutral core with open front line.</p> Signup and view all the answers

    What is maintained during the Double Leg Kick?

    <p>Neutral pelvis and core.</p> Signup and view all the answers

    What is the key component of the Neck Pull exercise?

    <p>Engaged core.</p> Signup and view all the answers

    What does the Shoulder Stand Series focus on?

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

    What does the Spine Twist exercise promote?

    <p>Neutral pelvis.</p> Signup and view all the answers

    What is emphasized in the Jack Knife exercise?

    <p>Engaged core.</p> Signup and view all the answers

    What is maintained in the Side Leg Series?

    <p>Neutral core.</p> Signup and view all the answers

    What does the Teaser exercise focus on?

    <p>Maintaining an engaged core.</p> Signup and view all the answers

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

    <p>Neutral core with engaged abdominals.</p> Signup and view all the answers

    What is the focus of Swimming?

    <p>Neutral core, backline in extension.</p> Signup and view all the answers

    What does the Leg Pull Front exercise require?

    <p>Engaged core and shoulder girdle.</p> Signup and view all the answers

    What is achieved with Leg Pull Back?

    <p>Neutral core and pelvis.</p> Signup and view all the answers

    What does Side Kick Kneeling promote?

    <p>Unilateral stable shoulder.</p> Signup and view all the answers

    What is the emphasis in Side Twist?

    <p>Lateral spinal rotation.</p> Signup and view all the answers

    What does Boomerang enhance?

    <p>Coordination and balance.</p> Signup and view all the answers

    What is the goal of the Seal exercise?

    <p>Neutral core with C-curve.</p> Signup and view all the answers

    What is maintained during Rocking?

    <p>Open front line and open chest.</p> 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.

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