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Mat Pilates Case Study
Block K
Student Details
- Name
- Katie Shaughnessy
- Tutor
- Nina Plazanin
- Tutor CC Email
- coachedbynina.fit@gmail.com
- Course Location
- Dublin - Tallaght
- Course Group
- S26 Tallaght April Pilates
- Course Start
- April 2026
Block K
- Total word count
- 144 words
- Fields completed
- 30 of 30 (100%)
Block Overview32 words
Class Focus: Deep core activation and breathing
Duration: 50 minutes
Key Exercises: One Leg Circle, The Hundred, Single Leg Stretch, Single Leg Straight Stretch, Double Leg Stretch, Criss Cross and Shoulder Bridge
My Goals62 words
This class focuses on improving deep core strength, stability, and body awareness by teaching participants how to effectively engage their core muscles and coordinate movement with their breath. Through lateral breathing and controlled exercises, students will develop better posture, movement efficiency, and overall core function. The main goal is to create a strong foundation for Pilates practice and to enhance overall well-being.
Block Details14 words
Block Name: Block K
Class Duration (mins): 55
Focus: Deep core activation and breathing
Goals & Pilates Principles36 words
Class Principles: Breathe, Centre, Concentration, Control, Flow
Class Focus: This class is built on the Pilates principles, focusing on Breath, Centre, Concentration, Control and Flow. Precision will come later once they have fully mastered the movements.
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Lateral Breathing | 8 | Inhale for 5 breaths, exhale for 5 breaths, expanding and contracting the ribcage like an umbrella. | |
| Pelvic Tilts | 8 | Imagine there is a marble on the pelvis, and it rolls backwards and forwards as your tilt your pelvis. | |
| Chest Lifts | 6-8 | Use upper abdominals to curl spine off the mat, staying soft through the neck, leaving enough room for an orange between chin and chest. | |
| Supine Leg Lifts | 6 | Inhale to prepare and exhale lift into tabletop, keeping the 90 degree angle at the knee. | Lift and lower on leg at a time. |
| C-Curve | 8 | Scoop abdominals and tuck the tailbone, controlling the descent and keeping shoulders away from ears. | Hands behind thighs. |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| One Leg Circle Right | 5 each way | Keep pelvis grounded, draw circle in the air with toe | Keep knee bent |
| Supine toe taps | 8 | Imagine the knee is frozen to maintain the 90 degree angle, use lower abdominals to keep legs in the air | Revert back to supine leg lifts or keep one leg on the mat and tap the other |
| The Hundred L2 | 100 | Inhale for 5, exhale for 5, pump arms as if you are slapping water, keep chest curled up | L1 both feet on floor to regress, or extend legs to progress |
| Hugs knees to chest | 30 seconds | Hug knees to chest and roll side to side | |
| Single Leg Stretch | 8 | Start from tabletop, pull right knee to chest and extend left leg, keep pelvis and hips stable | Extend leg higher, or keep both feet on the floor |
| Single Leg Straight Stretch | 8 | Keep belly button drawn to spine and scissor legs | Keep head down and/or bend knees |
| Double Leg Stretch | 6-8 | Inhale extend, exhale circle arms back towards midline and bend knees to come back to starting position | Keep head and/or knees down and circle arms only |
| Hug knees to chest | 30 seconds | Hug knees to chest and roll side to side | |
| Chest Lift with Rotation | 6 | Draw shoulder to opposite knee, twisting at through obliques like wringing out a towel | Rest head down after each rotation |
| Criss Cross | 6 | Keep pelvis stable, rotate from ribs, keep elbows wide, extend opposite leg | Keep feet on the mat, rest head down after each rotation |
| One Leg Circle Left | 5 each way | Keep pelvis grounded, draw circle in the air with toe | Keep knee bent |
| Shoulder Bridge | 8 | Peel spine away from mat like a string of pearls, squeeze glutes at the top | Add arm variations or single leg lifts to progress, or reduce range to a pelvic curl to regress |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Roll Down | 3 | Articulate the spine vertebrae by vertebrae | Slight bend in the knees, reduce range of motion |
| Supine Spine Twist | 6 | Keep shoulders grounded, use core muscle to draw legs back to centre | Reduce range of motion |
| Hug knees to chest | 60 seconds | Hug knees into chest and roll side to side | |
| Lateral Breathing | 10 breaths | Shoulders soft, expand and contract ribcage like opening and closing an umbrella |