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Mat Pilates Case Study
Core Stability & Spinal Mobility
Student Details
- Name
- Sharon Adeyinka
- Tutor
- Nina Plazanin
- Tutor CC Email
- coachedbynina.fit@gmail.com
- Course Location
- Dublin - Tallaght
- Course Group
- April 2026
- Course Start
- April 2026
Core Stability & Spinal Mobility
- Total word count
- 212 words
- Fields completed
- 28 of 28 (100%)
Block Overview38 words
Class Focus: Core Strength, Spinal Mobility, Postural Alignment and Functional Movement
Duration: 55 minutes
Key Exercises: Shoulder Bridge, Single Leg Stretch, Double Leg Stretch, Spine Stretch Forward, Side Kick Series, Swimming, Four Point Kneeling Arm and Leg Reach
My Goals73 words
To improve core strength, spinal mobility, postural awareness and whole-body control through a progressive mat Pilates class. The class is designed to develop stability before mobility, using the six Pilates principles throughout. Exercises progress logically from foundational pre-Pilates movements into more challenging Pilates exercises while providing appropriate modifications and progressions to suit different ability levels. The class aims to improve movement quality, balance, coordination and body awareness while maintaining safe and effective technique.
Block Details26 words
Block Name: Core Stability & Spinal Mobility
Class Duration (mins): 55
Focus: Developing core strength, spinal articulation, posture, balance and movement efficiency through progressive Pilates exercises.
Goals & Pilates Principles75 words
Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow
Class Focus: This class is built upon all six Pilates principles. Breath is used to facilitate movement and core activation. Centre focuses on engaging the deep abdominal muscles to support spinal stability. Concentration encourages body awareness and correct movement patterns. Control and precision ensure exercises are performed safely and effectively. Flow links movements together smoothly, creating a balanced and progressive class that develops strength, mobility and coordination.
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Alignment & Lateral Breath Reset | 5 breaths | * Lie comfortably in neutral spine. * Relax shoulders away from ears. * Inhale through the nose and expand the ribcage sideways. * Exhale through the mouth and gently draw the navel towards the spine. * Feel the ribs soften inward as you breathe out. * Maintain a relaxed neck and jaw. | Seated option, Hands on ribcage for feedback. |
| Pelvic Tilts | 8 | * Inhale to prepare. * Exhale and gently tilt the pelvis backwards. * Imagine flattening your lower back into the mat. * Inhale return to neutral. * Move smoothly and with control. * Keep glutes relaxed. | Reduce range of lift |
| Pelvic Curl Prep | 8 | * Exhale and imprint the spine. * Begin to peel the tailbone from the mat. * Lift only a small distance. * Inhale at the top. * Exhale and lower with control. * Imagine placing each vertebra back onto the mat one at a time. | Posterior pelvic tilt only. |
| Chest Lift Prep | 8 | * Nod the chin gently. * Lift head and shoulders from the mat. * Look towards thighs. * Keep neck long. * Exhale to lift. * Inhale to lower. | Hands behind thighs. |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Shoulder Bridge | 8 | * Inhale prepare. * Exhale engage core. * Peel the spine from the mat one vertebra at a time. * Imagine lifting a string of pearls. * Press evenly through both feet. * Engage glutes and hamstrings. * Inhale at the top. * Exhale and lower one vertebra at a time. | Smaller bridge, feet closer to hip or pelvic curl. |
| Single Straight Leg Stretch | 8 each side | Scissor legs with control* Lift into chest lift position. * Draw one knee towards chest. * Extend opposite leg. * Keep pelvis stable. * Exhale switch. * Maintain abdominal connection. | Head, neck and shoulders down, bent knees |
| Double Leg Stretch | 8 | * Reach arms and legs away. * Maintain abdominal support. * Avoid arching lower back. * Circle arms around. * Return to start position. * Move with control and precision. | One leg at a time, Limit range, bend knee |
| Spine Stretch Forward | 6 | * Sit tall on sit bones. * Inhale lengthen spine. * Exhale reach crown forward. * Imagine folding over a large beach ball. * Keep shoulders relaxed. * Stack spine tall to return. | Bent knees. |
| Side Kick Series | 8 each direction | * Create one long line through body. * Engage waist away from mat. * Kick leg forward twice. * Reach leg long behind. * Keep torso stable. * Avoid rocking. | Bottom knee bent. |
| Swimming Prep | 8 | * Lengthen through fingertips and toes. * Draw abdominals away from mat. * Lift opposite arm and leg. * Maintain neutral neck. * Focus on length before height. | Arms only. |
| Swimming | 20 seconds | * Reach long through limbs. * Maintain abdominal support. * Alternate opposite arm and leg. * Breathe continuously. * Keep movement controlled. | Alternating slower pace. |
| Four Point Kneeling Arm & Leg Reach | 8 each side | * Maintain neutral spine. * Engage core. * Reach opposite arm and leg long. * Keep hips level. * Imagine balancing a glass of water on your back. * Return with control. | Leg only. |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Supine Spine Twist | 4 each side | * Keep shoulders grounded. * Allow knees to lower gently. * Rotate through waist. * Breathe into ribcage. | Smaller range. |
| Mermaid Stretch | 2 breaths each side | * Sit tall. * Reach arm overhead. * Create length through side body. * Breathe into expanding ribs. | Sit on cushion. |
| Seated Spine Twist | 4 each side | * Sit tall. * Rotate from ribcage. * Keep hips grounded. * Grow taller with each inhale. | Bent knees |
| Cat Cow | 8 | * Inhale arch spine. * Exhale round spine. * Move one vertebra at a time. * Coordinate movement with breath. | Reduce range |
| Child’s Pose | 3 breaths | * Reach fingertips forward. * Relax shoulders. * Lengthen through spine. * Breathe deeply. | Knees wider |
| Standing Roll Down | 3 | * Nod chin to chest. * Roll down one vertebra at a time. * Soften knees. * Roll back up slowly. | Hands on thighs. |
| Rise Onto Toes | 8 | * Stand tall. * Lift through crown of head. * Rise onto toes. * Lower with control. * Maintain balance and alignment. | Light support from wall. |