Questions and Answers
What is the definition of the word 'Hundred'?
What does 'Roll Up' refer to in Pilates?
A Pilates exercise that involves rolling up from a lying position to a seated position.
What is 'Roll Over' in Pilates?
An exercise that involves rolling the legs over the head while lying on the back.
Define 'One Leg Circle.'
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What is the purpose of 'Rolling Back (Roll like a Ball)'?
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What is 'One Leg Stretch' in Pilates?
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What does 'Double Leg Stretch' entail?
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Define 'Spine Stretch.'
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What is 'Rocker with Open Legs'?
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What is a 'Cork-Screw' in Pilates?
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What does 'Saw' mean in Pilates?
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Define 'Swan-Dive.'
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What is 'One Leg Kick'?
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What does 'Double Leg Kick' refer to?
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What is the purpose of 'Neck Pull'?
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What does 'Sissors' mean in Pilates?
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Define 'Bicycle.'
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What is 'Shoulder Bridge'?
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What does 'Spine Twist' entail?
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What is a 'Jackknife'?
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Define 'Side Kick.'
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What does 'Teaser' refer to?
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What is 'Hip Twist' in Pilates?
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What does 'Swimming' mean in Pilates?
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Define 'Leg Pull - Front.'
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What is 'Leg Pull Back'?
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Define 'Side Kick Kneeling.'
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What does 'Side Bend' refer to?
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What is a 'Boomerang' in Pilates?
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Define 'Seal.'
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What is 'Crab' in Pilates?
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What is 'Rocking' in Pilates?
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The exercise 'Control Balance' is an exercise that enhances _____ and _____
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Define 'Push Up' in terms of Pilates.
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Study Notes
Classical Order of Pilates Mat Exercises
- Hundred: A foundational exercise emphasizing breath control and core engagement.
- Roll Up: Promotes spinal articulation and flexibility, transitioning from supine to seated.
- Roll Over: Involves lifting legs over the head, enhancing flexibility and core strength.
- One Leg Circle: Improves hip mobility while stabilizing the torso; performed with one leg extended.
- Rolling Back (Roll like a Ball): Encourages balance and coordination through controlled rolling movement.
- One Leg Stretch: Focuses on core strength and stability while stretching one leg at a time.
- Double Leg Stretch: A coordinated movement that combines stretching and contracting; engages core deeply.
- Spine Stretch: Targets spinal flexibility and requires articulation while reaching forward.
- Rocker with Open Legs: Develops balance and abdominal control in a rocking motion with legs extended.
- Cork-Screw: Promotes lower back flexibility and core engagement through twisting motion.
- Saw: Combines spiral rotation with a stretching element, enhancing flexibility in the spine and hamstrings.
- Swan-Dive: Focuses on back extension and strengthening lumbar muscles through a flowing movement.
- One Leg Kick: Emphasizes core stability while performing a kick with one leg in a prone position.
- Double Leg Kick: Involves simultaneous kicks while stabilizing the torso; promotes back strength.
- Neck Pull: Strengthens the abdominals and emphasizes proper alignment while lifting off the mat.
- Scissors: Involves alternating leg movements while maintaining core stability; stretches hip flexors.
- Bicycle: An engaging exercise that emphasizes coordination and engages both the abs and legs.
- Shoulder Bridge: Strengthens the glutes and hamstrings while promoting spinal alignment.
- Spine Twist: Offers spinal mobility through rotation and improves core strength.
- Jackknife: Enhances core strength and control while balancing the body on the shoulders.
- Side Kick: Targets hip strength and stability, performed while lying on the side.
- Teaser: A challenging exercise that combines balance and core control while lifting the legs and torso.
- Hip Twist: Develops core strength and stability with a twisting movement from the hip.
- Swimming: Promotes coordination and strength in the back and glutes through alternating arm and leg lifts.
- Leg Pull - Front: Strengthens the core and shoulders while maintaining a plank position.
- Leg Pull Back: Developed from a reverse plank position, focusing on glute and hamstring engagement.
- Side Kick Kneeling: Improves balance and hip strength while performing kicks from a kneeling position.
- Side Bend: Enhances lateral flexibility and engages the obliques through side-lying movements.
- Boomerang: Coordinates breath with movement, focusing on balance and core strength.
- Seal: A playful exercise that promotes abdominal engagement and rhythm while rolling.
- Crab: Engages the entire body through movement that promotes strength and flexibility.
- Rocking: Challenges balance, strength, and coordination through rocking movements on the stomach.
- Control Balance: Develops stability and core control while balancing on the sit bones.
- Push Up: Strengthens the upper body while engaging the core for overall stability.
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Description
Test your knowledge of the classical order of Pilates mat exercises with these flashcards. Each card presents a specific exercise, along with its definition, helping you master the essential techniques of Pilates.