Image Fitness Training Global
Mat Pilates Case Study
Beginner Mat Pilates Class
Student Details
- Name
- Anna Marie McKenna
- Tutor
- Pilar Lokko
- Tutor CC Email
- annamariemckenna@hotmail.com
- Course Location
- K67 Swords
- Course Group
- Pilates
- Course Start
- April 2026
Beginner Mat Pilates Class
- Total word count
- 108 words
- Fields completed
- 23 of 25 (92%)
Block Overview23 words
Class Focus: To provide balanced,mindful pilates classincorporating the 6 pilates principals
Duration: 55 mins
Key Exercises: Chest lift,single leg stretch,side lying leg lifts
My Goals32 words
By incorporating each pilates principal into specific exercises the goal is for each person to not only strengthen their core and mobility but also to deepen awareness and connect breath to movement
Block Details24 words
Block Name: Beginner Mat Pilates Class
Focus: To use lateral breathing ,alignment attention,quality over quantity ,focus on our powerbouse thosedeep abdominals and pelvic floor.
Goals & Pilates Principles29 words
Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow
Class Focus: Lateral breathing, alignment attention,to move deliberatly rather than wiyh mome tum, execute each exercise with intent and calm movements
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Pelvic tilts | 8/10 | Exhale to imprint the spine.in hale to return to neutral.pull belly button towards ur spine | Hands on pelvis for feedback.reduce rangek |
| Spine twist supine | 8 | Keep both shoulders in contact with the mat...move within a range that feels comfortable.move the knees together from side to side. | Knees dont need to touch the floor.reduce range of motion |
| Chest lift | 8 | Keep chin slightly tucked as if holding small apple under your chin...focus on lifting from ribs rather than straining your neck. | Perform a smaller lift. |
| Pelvic curl | 8 | Move slowly and with control...melt your spine back down one vertebra at a time.....keep shoulders relaxed....engage glutes and core at the top. | Reduce the height of the lift...bring feet a bit closer to the body....reduce range of motion. |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| The Hundred | 10 | Inhale for 5..exhale for 5..liftchest towards the ceiling and flex forward...pump from the shoulders, not the wrists. | Feet on floor..head down...legs in tabletop |
| Single leg stretch | 8 | Reach long through the extended leg..zip up through the centre...toes pointed towards ceiling... | Head can be down....u can bend knees slightly... |
| The shoulder Bridge. | 8 | Peel the spine off the mat one vertebra at a time like a string of pearls being lifted one at a time...press evenly through both feet....lengthen knees away from shoulders. | Small hip lift....static bridge hold. |
| Side leg lift | 8 on both sides | Keep hips stacked...avoid rolling backwards or forwards....keep waist lifted...lift from the outer hip... | Bottom knee bent..smaller range..hand in front on mat for greater stability. |
| Side kick | 10 and repeat on opposite side.. | Kick with control....lengthen with resistence....imagine a coin balanced on your little toe as u travel the leg forward... | Head can be resting in hand....reduce swing range....bend supporting leg. |
| Mermaid | 8 on each side | Press firmly through supporting arm..lower with control...lift ribs away from the hip | Sit on a block for comfort....bend the arm or keep it lower. |
| The saw.. | 8 each side | Inhale and grow taller through the spine...imagine "sawing" off your little toe with your little finger...keep both sit bones grounded...rotate from your obliques.. | Keep legs narrower....bend knees slightly....reduce forward reach.... |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Figure four stretch | Stretch on the breaths on each side .. | Relax the jaw and shoulders. Allow the breath to soften tension... | Foot remains on floor...use a towel behind the thigh... |
| Hamstring stretch | 4 inhales and exhales on each leg | Lengthen through the heel..keep pelvis neutral. | Slight bend in supporting leg |
| Childs pose | Stay with the breath for about 4 inhales and 4 exhales | Allow your forehead to rest on the mat....allow your body to melt towards the mat with each echale....stay present with the breath. | widen the knees further apart.....reduce the depth of the pose....place forehead on a block.. |
| Final relaxation and breath.. | 2 mins approx | Lie comfortably on your back with arms by your side....gently close the eyes if this is comfortsble for you....take a slow breath in through the nose.....let your spine feel heavy agsinst the mat...observe how your body feels now after your class... | Support your head with a folded towel. |