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Mat Pilates Case Study
Pilates Foundations: Core Strength, Stability & Mobility
Student Details
- Name
- Emma
- Tutor
- Nina Plazanin
- Tutor CC Email
- coachedbynina.fit@gmail.com
- Course Location
- Dublin - Tallaght
- Course Group
- pilates may june 2026
- Course Start
- 25 April 2026
Pilates Foundations: Core Strength, Stability & Mobility
- Total word count
- 372 words
- Fields completed
- 30 of 30 (100%)
Block Overview68 words
Class Focus: Core control and stability, Glute and posterior chain strength, Endurance and alignment, Full body coordination, Body awareness.
Duration: 55 mins - warm up is 8 mins, main phase 37, and cool down is 10 mins
Key Exercises: Shoulder bridge, Shoulder bridge with toe taps, Chest lift, Chest lift with rotation, Single leg stretch, Double leg stretch, Side leg lift ,Side leg pull ,C-curve hold ,Roll up
My Goals48 words
Build foundational core strength and full-body stability
Improve postural alignment, mobility, and overall movement quality
Develop breath control, concentration, and mind to body awareness
Enhance core activation and control for functional movement efficiency
Improve precision and coordination in movement execution
Promote smooth, efficient movement through flow and transitions
Block Details36 words
Block Name: Pilates Foundations: Core Strength, Stability & Mobility
Class Duration (mins): 55
Focus: A beginner Pilates class focused on developing foundational core strength, improving postural alignment, and building controlled full-body movement through breath-led, low-impact exercises
Goals & Pilates Principles220 words
Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow
Class Focus: Breath: Used to support core activation, maintain control during movement, and reduce unnecessary tension throughout each exercise. It also influences the pace and flow of the class, helping regulate the nervous system and allowing clients to feel more relaxed and present, particularly during the warm-up.
Concentration: Full attention is placed on core engagement, alignment, and movement quality rather than repetition or speed. This improves mind-to-muscle connection, body awareness, and the ability to follow cues accurately and safely.
Centre: All movement is driven from the deep core, creating stability through the trunk and pelvis. The “powerhouse” is the main focus of the class and is the foundation for strength and control.
Precision: Each exercise is performed with accurate alignment and intention to develop efficient movement patterns and improve stability. This ensures exercises are performed with focus rather than repetition alone.
Flow: Movements are linked in a controlled and purposeful way to build endurance and smooth transitions while maintaining core engagement. The warm-up flows into the main phase to prepare the body effectively and support movement confidence and mobility.
Control: The body is trained to resist momentum, focusing on strength, stability, and coordination. This develops motor control and improves the ability to move with intention rather than relying on passive movement patterns.
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| lateral breathing supine | Lying in neutral with shoulders relaxed, hands on ribs. Inhale to expand ribs side to side, exhale to draw ribs down and in. Maintain pelvic stability and controlled 5-second in / 5-second out breathing. | can do standing but flow works with lying | |
| supine tilts | Hands in a diamond on the pelvis to help find neutral spine (small natural curve under the lower back). Inhale to prepare. Exhale to gently imprint the spine into the mat (posterior tilt), imagining squashing a blueberry. Inhale back to neutral, then exhale to tilt the hips forward into a small arch (anterior tilt), maintaining control and slow movement throughout. | Reduce the range of movement | |
| pelvic curl | 10 | Inhale to prepare. Exhale to imprint the spine and “squish the blueberry,” then peel the spine up off the mat one vertebra at a time, lifting the hips while keeping the upper back grounded. Inhale at the top, exhale to roll back down with control through the spine. | Reduce range by lifting only slightly off the mat - feet closer to glutes too for more stabilisation |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| shoulder bridge | 12 | Inhale to prepare. Exhale to initiate a pelvic curl, peeling the spine off the mat one vertebra at a time. Continue to lift the hips until there is a straight line from knees to hips to shoulders, with contact through feet, shoulders, and head. Inhale at the top, then exhale to slowly roll back down with control through the spine. | reduce range to regress, lift hands over the shoulders keeping them straight and holding as a progression |
| shoulder bridge with toe taps | 2 sets 8r LR | Inhale to prepare. Exhale into a shoulder bridge, peeling the spine up until there is a straight line from knees to hips to shoulders. Inhale to prepare, then exhale to lift one foot to tabletop with the knee bent at 90 degrees, keeping hips level. Inhale to lower the foot with control, then exhale to switch legs. Maintain hip-width alignment and stable pelvis throughout, moving slowly and with control. | reduce range to regress, lift hands over the shoulders keeping them straight and holding as a progression |
| chest lift | 10 | Inhale to prepare. Exhale to bring arms over the shoulders and interlock the fingers at the base of the skull, ensuring elbows stay wide and the hands support the head without pulling the neck (thumbs under ears). Inhale to prepare, then exhale to lift the head, neck, and shoulders off the mat using the abdominals, keeping the ribs gently connected. Inhale to slowly lower back down with control, maintaining alignment | Keep head supported with one hand or perform a small curl instead of full lift. Feet can stay grounded to reduce load on core |
| chest lift with rotation | 2 sets 10reps each side | Inhale to prepare. Exhale to lift the head, neck, and shoulders off the mat into a chest lift, hands supporting the base of the skull with elbows wide and no pulling through the neck. From here, exhale to rotate the ribcage, bringing the right rib towards the left hip in a controlled “wringing out a wet towel” action. Inhale to return to centre, then exhale to rotate to the opposite side, maintaining abdominal engagement and control throughout. | If there is neck strain, lower the head and shoulders back to the mat while keeping elbows wide, and perform the rotation without lifting. |
| the single leg stretch | 2 sets 8r LR | Lie supine in neutral spine and pelvis. Inhale to prepare, exhale into a chest lift. Inhale to prepare, then exhale to bring one leg to tabletop while extending the other long, slightly lifted off the mat. Hands support the lifted leg (ankle and inside knee). Inhale to hold, exhale to switch legs in a controlled alternating pattern, maintaining a stable pelvis and lifted head throughout. | Keep head down with feet on the mat, or perform tabletop holds without switching. Can also reduce range by keeping both knees bent. |
| The double leg stretch | 2 sets 10r | From a chest lift position, inhale to lengthen both legs away while extending the arms overhead in a circular motion away from the midline. Exhale to circle the arms back in, drawing the legs back to tabletop and returning to the starting position. Maintain abdominal engagement, a stable pelvis, and controlled movement throughout. | Keep one foot on the mat or perform arms only without extending legs.also can keep both knees bent and reduce lever length. |
| leg lift side (single) | 10 LR | Lie on your side at the edge of the mat with legs extended, stacked, and hips aligned. Bottom arm supports the head, either straight or bent. Inhale to prepare. Exhale to lift the top leg to hip height with a pointed toe, keeping the leg straight and the pelvis stable without tilting. Inhale to lower the leg slowly back to the starting position with control. | Lower range of movement or bend bottom knee for support. Can also perform with top leg hovering slightly instead of full lift. if too easy can add pulse to the lift at the top |
| leg pull side | 10 LR | Lie on your side with legs extended and stacked, torso in line with hips, and bottom arm supporting the head. Inhale to prepare. Exhale to lift the bottom leg off the mat to meet the top leg, bringing the inner thighs together while keeping both legs lifted and steady. Maintain a neutral spine, avoid arching the back, and keep the pelvis stable throughout. | Keep bottom leg on mat and only focus on top leg alignment, or reduce lift height and maintain full contact for stability |
| C Curve HOLD | 3x20s | C-curve through the spine, lifted through the abdominals, not collapsed. Zip up through your centre, gently drawing the belly button in towards the spine. Ribs soften down towards the hips, no flaring. Shoulders relaxed and away from the ears. Chin slightly tucked, long through the back of the neck. Keep weight evenly balanced -don’t sink into the lower back. | Reduce range of the curve and allow hands behind thighs for support to regress |
| Roll up | 2x6 | Lie long with arms overhead and ribs connected to the mat. Inhale to prepare, exhale to nod the chin and peel the spine up one vertebra at a time without momentum. Reach forward over the legs with the abdominals engaged, then inhale to prepare and exhale to roll down slowly with control through each vertebra. | Bent knees to reduce lever length, or hands behind thighs to assist the movement. Can also perform a half roll down instead of full range to regress |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Knees to chest hold | 30s | hug knees into chest and hold | Regression: Keep one foot on the floor or hold one knee at a time to reduce spinal flexion demand. Progression: Lift head and shoulders slightly into a gentle abdominal curl while holding knees in, increasing core engagement. |
| rocking knee to chest | 8 LR | hug knees into chest and rock each side | Regression: Hold knees into chest without rocking, or perform one leg at a time to reduce load. Progression: Add a small abdominal curl as you rock back and forth to increase core engagement and control. |
| supine spinal twists | 8 LR | bring one knee into chest and twist it accross opposite side | Regression: Reduce range of movement and keep both shoulders closer to the mat. Knees stay higher and twist is smaller for comfort. Progression: Extend the bottom leg long and increase rotation through the spine for a deeper stretch. |
| figure 4 stretch | 20s LR | place heel on opposite knee, hug leg into chest without forcing and hold | Regression: Keep both feet on the mat and simply cross ankle over knee without pulling in. Hold lightly without forcing range. Progression: Lift the supporting foot off the floor or increase knee draw-in for a deeper glute and hip stretch. |
| Supine Hamstring Stretch | 20s | cLie supine with one leg extended on the mat and the other lifted toward the ceiling. Inhale to prepare. Exhale to gently draw the lifted leg toward you, keeping the knee soft or straight depending on flexibility. Keep hips level and lower back grounded. Hold with steady breathing, then switch sides. | Regression: Keep the lifted knee bent or hold behind the thigh instead of the foot/ankle to reduce tension. Progression: Straighten the lifted leg fully and gently increase range, or add small ankle circles for added mobility. |
| Thread the needle | 8LR | Start in quadruped, hands under shoulders and knees under hips. Inhale to prepare. Exhale to rotate and thread one arm under the body, lowering the shoulder toward the mat while keeping hips stable. Inhale to return to centre with control, maintaining a stable pelvis throughout. | Regression: Reduce range of rotation or keep hand on supporting arm/thigh instead of reaching fully through. Can also stay in a smaller twist without lowering the shoulder to the mat. Progression: Extend the top arm upward and follow with the gaze for increased thoracic rotation, or hold end range briefly to deepen mobility and control. |
| Cat Cows | 8 | Start in quadruped in neutral spine. Inhale to prepare. Exhale to round the spine into flexion (cat), drawing abdominals in. Inhale to move into extension (cow), lifting chest and tailbone while keeping shoulders relaxed. Move slowly with control and breath. | Regression: Reduce range of movement and only move through upper or lower spine. Can also stay in neutral and focus on breathing and gentle pelvic tilts only. Progression: Slow the movement further with a longer breath hold at end ranges, or increase spinal articulation by segmenting more deliberately through each vertebra. |
| childs pose | 20s | come into seated position - reach hands out in front, drop elbows and shoulders and sit back into heels and breath through it alllowing breath to return to normal | Regression: Stay in a more upright kneeling position or place a cushion under hips if range is limited. Arms can stay closer to body. Progression: Walk hands further forward and widen knees to increase spinal and lat lengthening. |