Image Fitness Training Global
Mat Pilates Case Study
Core stability & pelvic control
Student Details
- Name
- Nicole Curran
- Tutor
- Nina Plazanin
- Course Location
- Dublin - Tallaght
- Course Group
- April 2026
- Course Start
- April 2026
Core stability & pelvic control
- Total word count
- 127 words
- Fields completed
- 25 of 25 (100%)
Block Overview26 words
Class Focus: Core stability and pelvic control
Duration: 35mins
Key Exercises: C curve, chest lift and rotation, toe taps, single leg stretch, hundreds, swimming prep, plank
My Goals27 words
The aim of this class is to use the breath to flow through movements, engaging the core to enhance core strength and stability and enhance pelvic mobility.
Block Details25 words
Block Name: Core stability & pelvic control
Class Duration (mins): 35
Focus: Engaging deep core muscles to enhance core stability & work on pelvic control
Goals & Pilates Principles49 words
Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow
Class Focus: This class is built on the six principles of Pilates, focusing on enhancing core strength and stability and pelvic control. The aim will be to connect the breath, engage the deep core muscles & mobilize the spine and pelvis.
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Standing postural check in & shoulder rolls | 4 each side | Standing with arms relaxed down by the side, shoulders relaxed and away from the ears, soft through the knees, legs hip distance apart, feet flat on the floor, standing tall, straight spine hips stacked on top of knees ribs stacked on top of hips. Roll shoulders forward and up towards the ears and back and down making as large of a circle as we can to open up the shoulder joint and release any tension in the shoulders, can close down the eyes and bring awareness into the body to get into rest and digest state for the class. | Stand whatever was is comfortable |
| Lateral breathing | 10 | Ribs go east to west, like a shop door opening, belly naturally falls in on the inhale. On the exhale the ribs knit together and the shop door closes as core is engaged we think of zipping up a wet suit and keeping the whole abdomen engaged and closed together. Shop door closes on exhale. Think of rib hip connection when exhaling | If they have weak core they can allow for a little bit of upper abdomen expansion until core strength is improved to eliminate belly expansion on inhale and rely on core stability. |
| Pelvic tilts standing | 8-10 | Think of finding natural curve in the spine don’t want to over or underarch the lower back want to get the happy medium where ribs are stacked on the pelvis for neutral spine. Posterior tilt think of bringing pubic bone to point towards the nose, think of bucket of water hanging off the hips the water will fall back towards the abdomen. Bring belly button to spine for posterior tilt also and scoop the tailbone under. For anterior told want to point pubic bone towards the floor and spill the water out of the bucket onto the ground creating a larger arch in the lumbar spine. | Can preform sitting on chair or up against wall if need. Tilt as far as is comfortable |
| Roll down | 8 | Start by thinking of a string pulling you up straight via the crown. Shoulders relaxed and away from the ears. Pelvis is neutral have natural curve in the spine. Stretch forward starting from head neck and then into the upper back and then through out the spine. Think of paint roller to paint down the legs as we stretch forward. Use the core muscles to bring you back up to starting position. Think of stacking the vertebra one on top of the other like building blocks | Only stretch as far as comfortable. If needs can take small bend in the knees |
| Cat cow stretch | 8 | Neutral spine to begin, shoulders stacked on top of wrists, hips stacked on top of knees. spine is straight. For cat think of bringing belly button to spine, tucking the tailbone and creating a gently curve in the spine. For cow want to bring belly button towards the mat, arching the spine as far as comfortable, lifting that tailbone to ceiling and the breastbone | If find it too hard on the wrists can make a fist or else put a towel or fold the mat under the hand. Same supports can be used for the knees if any knee issues. |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| C-curve | 10 | When starting want to sit tall imagining a string pulling us up from the crown. Think of tucking belly button to spine and scooping the tailbone under and between the legs and bringing the pubic bone to point towards the nose to create a stretch in the spine creating a c-shape and posterior pelvic tilt. Slight tuck in the chin. When coming back up think of core zipping us back up and stacking the vertebra on top of eachother one at a time. Use breath to flow through the movement. | Hold backs of thighs or shins and can use arms on the floor to help with some momentum to bring back to starting |
| Chest lift | 6 | Want to keep elbows wide so can think of having a stick between the elbows to prevent them from falling in. Want to h think of having small apple tucked under the chin. Movement comes from the ribs not the hands pulling head and neck up. Want to bring belly button to spine and use core to lift so movement comes from the ribs. Head is just resting into the hands | If finding it hard just lift head and neck as far as you can and bring knees in closer if it’s easier |
| Chest lift with rotation | 8 | Same cues as chest lift but want to bring right elbow to left knee and vice versa and right ribs to left hip and vice versa. Using obliques to twist not the lower back. Think of wringing water out of a towel with your abs and obliques. | Can just stick to chest lift if it’s too difficult and can also come back down to the mat to relax between each rotation |
| Toe taps | 8 each side | Keep knee stiff, movement comes from hip. Try stay in neutral spine not to over arch. Want shins parallel to ceiling when in table top and knees directly over hips. Use core to lift and lower | Can go into posterior tilt to prevent over arching of spine or bring knees closer to chest. Can also place hands under lower back for support |
| Single leg stretch | 8 each side | Want to think of reaching the toes towards the wall or light switch and scooping the toes away from the body, want to curl or peel the upper body off the mat using the core muscles. Think of the movement coming from your centre not the hips. Imagine someone pulling your foot away or gliding the legs through thick water while maintaining for engagement. | Can remain lying fully on the mat or do one leg at a time while other remains straight flat on the mat or can use a resistance band around the foot or can keep head neck and shoulders on the mat and bring legs to table top for the movement |
| Hundreds | 10 ( 1 rep is 5 inhale and 5 exhale) | Chin is slightly tucked, shoulders are relaxed and drawing shoulder blades down the back. Want to lengthen though the back of the neck. Ribs are knitted together. Spine is imprinted onto the mat or else neutral. Want to lift using the core muscles. Legs are in tabletop so shins are parallel to the ceiling. Want to lengthen the fingertips towards the toes. Pump or bounce a basketball in each hand. Movement comes from shoulders not the elbows. Keep chest open and collar bones wide, want to show off the collar bones. Inhale for 5 bounces or pumps and exhale for 5 | Imprint spine if over arching in neutral. Keep feet on the foot or rest head and neck back onto mat. |
| Swimming prep | 8 on each side | Neutral spine, think of flat back, want to keep a book level on the back throughout. Think of lasers pointing from hips to the floor, need to keep hips square throughout. Core is engaged. Want to reach the finger tips and toes as far away as we can at the same time. want a straight line from the finger tips to the toes. Only lift as high as you can while maintaining length. Keep the shoulders away from the ears. Want to avoid rocking ride to side and want to maintain engagement through the centre. Keep gaze down to the mat and neck long | Only lift the leg or arm at a time instead of both at once or only lift the leg or arm a few cm from the mat. |
| Plank | 1min hold | Hands under shoulders, fingers spread, step out to form a straight line from the head to the heels. Want to distribute weight evenly. Think of pushing the floor away. Draw the shoulder blades down and around the ribs, lengthen through the crown. Pelvis is neutral, core is zipped up or engaged. Keep your ears, shoulders, hips, knees, and ankles aligned. Avoid dropping or raising the hips want a nice straight spine. | Can drop to the knees if needed. |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Childs pose | 1min hold | Think of sitting back onto the heels and opening up the hips by spreading the knees out to either side of the mat. Stretch forward reaching the arms as far away as you can, like someone is pulling you forward by the hands , slight chin tuck. Can move arms to the right and then to the left to feel the stretch down either side of the upper back and sides. | Only reach as far as you can, can put a support under the knees or sit back onto a yoga block |
| Hug the knees and rock side to side | Hold for 40-60 seconds | Pull knees to the chesty wrapping the arms around the shins and lift head neck and shoulders towards the knees also to feel nice stretch in the lower back and a release in the core. Can take a gentle swap side to side if comfortable. | Only pull knees as close to chest as is comfortable can keep head and neck on the mat |
| Figure 4 stretch | 3 on each side | Sit tall on sit bones, string pulling you upright from the crown, Keep left knee straight and flat on the mat, toes flexed, bend the right knee and cross over the left thigh pulling the knee to chest to feel stretch in the glutes like a figure 4 and switch. | Just pull knee in as far as you can, don’t have to put foot on the floor |