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Mat Pilates Case Study
Full body
Student Details
- Name
- Julia Szmaj
- julkaszmaj@gmail.com
- Tutor
- Nina Plazanin
- Course Location
- Dublin - Tallaght
- Course Group
- Mat Pilates April 2026
- Course Start
- 25 April 2026
Full body
- Total word count
- 241 words
- Fields completed
- 25 of 25 (100%)
Block Overview18 words
Class Focus: Full body
Duration: 50 minutes
Key Exercises: Chest lift, Single/Double leg stretch, shoulder bridge, Plank variations
My Goals82 words
My goal for this teaching block is to improve the clients deep core strength and pelvic stability through controlled movement, and increase spinal mobility and joint range of motion while maintaining stability, control and concentrating on the bodies movement during each exercise. The goal is for smooth, flowing exercise transitions which promote coordination.
Reminding the client of effective breathing should allow the client to control each movement.
The client should feel stronger and more connected to their bodies after completing this block.
Block Details16 words
Block Name: Full body
Class Duration (mins): 50
Focus: Single/Double leg stretch, shoulder bridge, Plank variations
Goals & Pilates Principles125 words
Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow
Class Focus: This class includes all principles which support the clients strength, mobility, posture, and overall confidence.
Breathing supports the core engagement, making the effort of the exercises easier.
Breathing also helps with the control of the movement where control enhances the strength of the client rather than them using momentum to perform the exercise.
By creating a safe space for the client and starting the class with mindfulness, the clients concentration on each movement improves, brining their attention to their body and being aware of their movement during the class which also improves their precision.
Connecting each exercise through smooth continuous movements and transitions creates a good flow which leads to a balanced full body workout.
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Lateral breathing | 5 breaths | neutral pelvis with shoulders relaxed, Expand ribs left and right, gently engage core | Lying supine |
| Roll down into 4 point kneeling | continuous flow | articulate spine, with control roll head and spine one vertebra at a time, stability when arriving at 4 point kneeling, pelvic alignment | Slow articulation, reduce range of motion, make fists if wrist discomfort |
| Cat-cow prone | 6-8 | Articulate spine, engage core, coordinate breath with movement, maintain shoulder stability | reduced spinal range, fists for wrist pain or folded mat |
| Half roll back supine | 6-8 | Posterior tilt, Scoop abdominals and maintain c curve, control return | Hold behind tights, sit on cushion, reduced range of recline. |
| Pelvic tilts | 6 | Shoulders and ribs heavy into the mat, find neutral, imagine pelvis is a bucket of water, articulate spine, imprint spine into mat. | Reduced range |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Chest lift | 8-10 | Engage abdominals, lengthen neck, relax shoulders, imprint spine | Legs in table top advanced option, Head down, smaller range, hands supporting head |
| Leg lifts | 6 each leg | Neutral spine, engage core, pelvis still, lift with control, exhale to lift, shoulders relaxed. | advance into toe taps, single leg lifts, ball under lower back to support spine |
| Single leg stretch | 8-10 | Curl chest forward, Pelvis and core engaged, coordinate breath with each rep | Head down, slower tempo, single leg option, leg lower to ground |
| Double leg stretch | 10-12 | Zip abdominals, control return, maintain shoulder stability | Arms only or legs only, head down, table top option, legs stretched at higher angle |
| Spine twist supine | 4 each side | Arms in T position with shoulders grounded, keep pelvis stable, Lengthen spine, rotate from waist, control movement | legs in table top or feet on floor, single leg option, smaller range |
| Pelvic curl | 6 | Lift one inch off the ground, articulate spine, tuck tailbone, posterior tilt | reduced lift |
| Shoulder Bridge with knees in table top | 6 bridges, 10 alternating leg lifts | Articulate spine, maintain hip alignment and pelvis stability, engage glutes, straight line from shoulders to knees, control on the way back | smaller lift, arms float above, toes pointed towards ceiling |
| Swimming prep prone | 10-12 | straight line throughout body, lengthen spine, controlled movement | legs down, single arm lift, smaller range, stable pelvis, lengthen through spine |
| Plank series | 20-30 second hold, 15-20 second side plank each side | push away from floor, draw naval in, maintain neutral alignment, steady breathing | knees down, forearm option, shorter holds |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Childs pose | 6 breaths | relax head and shoulders, lengthen spine | support with cushion |
| Mermaid seated | 6 slow flows with hold | Legs crossed, shoulder rolls, Lengthen spine, keep hips grounded, move with control and flow on each breath | sit on cushion, smaller lateral flexion |