Image Fitness Training Global
Mat Pilates Case Study
Block C
Student Details
- Name
- Julia Sereda
- Tutor
- Pilar Lokko
- Course Location
- Dublin - Swords
- Course Group
- S26 Swords April Pilates
- Course Start
- April 2026
Block C
- Total word count
- 446 words
- Fields completed
- 41 of 41 (100%)
Block Overview28 words
Class Focus: spinal articulation, core strength, gluteal strength, arm strength, calm energy, learning body contol
Duration: 55
Key Exercises: single & double leg stretch, shoulder bridge, swiming prep
My Goals151 words
The goal of this teaching block is to introduce beginners to the basic principles of Pilates in a safe, structured way, focusing on core control, posture, and coordinated movement with breath. The class gradually builds from simple supine exercises into more challenging positions like an all 4 positon and prone, helping participants develop confidence and awareness of how they move.
By the end of the session, participants should feel more in control of their core, understand how to move with better stability and alignment, and be able to link breathing with movement. The cooldown then helps them reduce tension and leave the class feeling more relaxed.
Goals of my class:
- Build basic core awareness and stability in beginner participants
- Improve control and coordination of movement with breath
- Introduce safe progression from supine to an all 4 and prone positions
- Support relaxation and recovery through a relaxing cooldown
Block Details22 words
Block Name: Block C
Class Duration (mins): 55
Focus: spinal articulation, core strength, gluteal strength, arm strength, calm energy, learning body contol
Goals & Pilates Principles245 words
Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow
Class Focus: This class is focused around the principles of Pilates:
1. Breath: the participants of the class will be taught how to incorporate lateral breathing throughout the entire class by inhaling through the nose for 5 seconds (expanding the rib cage outwards and back) and exhaling for 5 secs through the mouth. This will help enter the parasympathetic nervous system (rest and digest) rather than the sympathetic (fight or flight). This will reduce cortisol levels and help the class to feel more calm and raise body awareness in the present moment.
2. Centre:
All pilates movements originate from the body's powerhouse which include: diaphragm, deep abdominal muscles, pelvic floor muscles, multifidus.
3. Concentration:
Pilates is a mind/body form of exercise and requires concentration to get the mind muscle connection going. Participants of the class are encouraged to concentrate to focus on the quality of the movement and ensure correct form as well as staying present during each movement.
4. Control:
meaning regulating the execution of an exercise. Pilates was originally called Contrology as the goal was to move with intention rather than momentum.
5, Precision:
Each movement needs to be done properly and accurately where correct alignment matters and small details are important. Class will be taught to execute each exercise with intent and focus.
6. Flow:
Each exercise will have a natural flow into the next one resulting in a smooth, uninterrupted continuity of movement.
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Alignment and breath | 10 | starting in a standing position, feet anchored into the mat, hip distance apart, soft knees, ribs stacked over hips, shoulders relaxed back and down away from ears, standing nice and tall looking ahead. Pretend theres a string from the top of your head to the ceiling pulling you upwards. Deep breath in through the nose for 5 secs expnading rib cage outwards and back. exhale through mouth like blowing out a candle also for 5 secs, feeling the rib cage come back together. | could also close eyes throughout and place hands on ribcage to feel it expand and come back together |
| Wrist mobility | 8-10 | draw circles with your hands in a fist, draw the figure 8 with your hands clasped together, wiggle your fingers | if sore wrists do one hand at a time and dont do the full ROM |
| shoulder circles | 8 | keep neck long and shoulders away from ears, move shoulders in a circle backwards and forwards | same as above |
| Rolldown | 8 | inhale to prepare. exhale-starting from the head followed by neck, midback, then lower back vertebra by vertebra imagine peeling yourself off a wall behind you. roll down until you feel comfortable, let the arms hand loose, knees soft, then roll back up vertebra by vertebra restacking the spine | can be done against a wall to help client with tactile cueing |
| Childs pose | 4-5 breaths | on the last rep of rolldown walk hands into a plank position then lower knees. go back into a childpose position | skip the plank and go straight into all four position |
| c-curve | 8 | flow into a seated position by slowly swinging your legs over into a seated position.in the seated position knees bent, feet hip distance apart flat on the mat. hands placed behind thighs for support. sit tall, lengthen through the spine. inhale to prepare. exhale draw belly button in and scoop the pelvis in to end in a posterior pelvic tilt. engage deep core while maintaining this position. the spine should be in a gentle c shape. | hands can be held straight out parallel to the floor for more difficulty. |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Roll like a ball | 8 | maintaining c curve position, hands behind thighs, chin tucked, inhale as you roll back onto the mat vertebra by vertebra, keep head and neck off the mat, exhale roll back up, try balance on sit bones if you can with feet a few inches off the mat. do not slam back against the mat but roll onto it one vertebra at a time | balancing on sit bones in the end position, or can place feet on the mat |
| leg lift supine (prepilates) | 8 each side | Lie on your back and bring your legs to tabletop so 90 degrees at hip and knee jt, keeping your spine neutral and core gently engaged. Slowly lower one foot to tap the mat, then return to tabletop and alternate sides, maintaining control and a stable pelvis throughout | can do the toe taps with 2 legs at the same time. |
| chest lift to prepare for one leg stretch (prepilates) | 8 | remain in tabletop position- 90 degrees at hip and knee jt, toes pointed. hands interlaced at base of skull, elbows wide. inhale to prepare. exhale lift head, neck and upper back off mat. chin tucked as if holding a small tennis ball. imagine a magnet from your chest to the ceiling lifting you up. go up with your chest before curling forward. | feet flat on mat |
| one leg stretch | 8 on each leg | start by laying supine on mat so on your back. lift one leg into table top. other leg is straight but lifted from the ground as far away from the mat as it allows you to maintain neutral pelvis (natural curve in spine).outside arm on outer leg on the shin, the other on the inside at the knee. do not hold the knee jt directly.inhale to prepare, exhale switch. | if LB starts arching raise the straight leg higher. |
| knee hug | 20-30s | hug knees and roll out back shifting side to side/ up and down. | |
| double leg stretch | 8 | tabletop, hands placed on shins. inhale as you swing arms away from shin over your head in a big circular motion as if you want to draw a big imaginary circle. at the same time lift head and shoulders off the mat. exhale as you swing arms back in the same circular motion. now the leg part. table top ,inhale to prepare exhale as you straighten legs to about 45 degrees. if lower back is arching raise legs higher. now incorporating everything. start in table top inhale circle arms away from midline at the same time the legs straighten out in front of you. exhale circle arms back to the shins and legs back to table top. chest lift is held throughout all the reps. | legs can be straightened out higher if lower back starts arching. client can choose if they want to just do legs or arms if incorporating both is too much. |
| knee hug | 20-30s | hug knees and roll out back shifting side to side/ up and down. | |
| supine spinal twist stretch | 20-30s p/side | Lie on your back and gently bring one knee across your body toward the floor, keeping the opposite arm stretched out to the side. Breathe deeply as you relax into the twist, keeping both shoulders grounded on the mat. | |
| spine stretch fwd | 8 | sit nice and tall with legs outstretched in front of you placing your feet just outside of the mat. toes are pointing towards the ceiling. arms are outstretched in front of you parallel to the floor. shoulder blades are squeezed together.pelvis in neutral. inhale to prepare, exhale reach forward as if reaching over a large beach ball one vertebra at a time. use your core to slowly control the movement. while moving forward pull your shoulder blades apart. inhale as you slowly come back up one vertebra ata time restacking the spine and pulling the shoulder blades back together. as you're doing the movement do not hunch over or let your pelvis slip into a posterior tilt. use one of the modifications if you need. | 1. roll up pilates mat or use a yoga block or 2 to sit on instead if pelvis tilts posteriorly. 2. bend at the knees to allow yourself to come forward a bit more. |
| supine stretch | 20s | lay flat on the mat, legs straight, arms reached over your head. pretend someone is pulling you into opposite directions from your hands and your feet for a nice full body stretch. | |
| pelvic curl to prepare for shoulder bridge | 8 | laying supine flat on the mat, knees bent, feet flat on the mat hip distance apart. arms stretched out fingertips towards the ceiling. pelvis in neutral to start. inhale to prepare. exhale engage core by drawing belly button towards spine and flattening your back against the mat and ever so slightly lifting your bumcheeks of the mat. engage the glutes.inhale lower back down. | lay arms flat by your sides |
| shoulder bridge L1 | 8 | flowing from the pelvic curl exercise. inhale to prepare. exhale- raise your bum of the mat so that there is a straight line from your shoulders to your knees. dont arch back. you are not holding the weight on your neck but rather your shoulder blades.inhale lower. | arms can be in the air with fingertips pointing towards the ceiling or arms can be flat on the mat by your sides. |
| shoulder bridge L1 with pulses | 10 pulses | Hold your bridge position and make small controlled pulses upward, squeezing through the glutes and keeping the core engaged. press through the heels and keep your knee in line with the hips. inhale on the lower and exhale as you pulse up. | arms can be in the air with fingertips pointing towards the ceiling or arms can be flat on the mat by your sides. |
| shoulder bridge L2 | 8 each side | Lift your hips into a bridge and engage your core to keep your pelvis level. Slowly lift one foot off the mat into a table top, lower it back down, and alternate legs while keeping your hips stable and lifted. inhale to prepare, exhale lift leg, dont forget to point the toes. | arms can be in the air with fingertips pointing towards the ceiling or arms can be flat on the mat by your sides.for more added difficulty arms can be on the mat straight over your head, keeping your shoulders away from the ears. |
| knee hug | 20-30s | hug knees and roll out back shifting side to side/ up and down. | |
| cat cow | 8 | From knee hug, gently place your feet down and come onto hands and knees, stacking shoulders over wrists and hips over knees. Inhale to drop your belly and lift your chest into cow, then exhale to round your spine into cat, moving slowly with your breath and keeping your core gently engaged. | seated cat cow if wrist or knee pain: Sit cross-legged on mat, Hands on knees or thighs, Perform spinal flexion and extension in sitting |
| swimming prep legs only | 8 each side | inhale to prepare-engage your core and keep your spine long. exhale-Slowly extend one leg straight behind you, keeping your hips level, then return with control and alternate sides. keep the leg parallel to the ground- dont go too high. imagine balancing a book on your hips so that you keep them square to the mat. | slide foot on the floor behind you until leg is straight |
| swimming prep | 8 each side | inhale to prepare-engage your core and keep your spine long. exhale-Slowly extend one leg straight behind you, keeping your hips level, and at the same time reach with the opposite arm in front of you then return with control and alternate sides. keep the leg and arm parallel to the ground- dont go too high. imagine balancing a book on your hips so that you keep them square to the mat. | if sore wrists- hand thats on the ground in a fist. slide opposite leg behind until leg is straight but dont raise it so that theres not too much pressure on the wrist. also complete the 8 reps on 1 side first before moving onto the next one instead of alternating. |
| childs pose | 20-30s | Bring your hips back towards your heels and stretch your arms forward along the mat, allowing your chest to soften towards the floor. Take slow, deep breaths and relax through your shoulders, neck, and lower back | |
| sphynx press up | 8 | going pack to laying on your stomach. bend your arms with your palm on the ground by your ears. inhale to prepare, exhale push up into a sphynx pose with your forearms. inhale then exhale go back down. | static sphynx hold so without press up |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| childs pose | 1.5-2 mins | Bring your hips back towards your heels and stretch your arms forward along the mat, allowing your chest to soften towards the floor. Take slow, deep breaths and relax through your shoulders, neck, and lower back. focus on breathing | |
| supine spinal twist stretch | 1 min each side | Lie on your back, bring one knee across your body and allow it to gently drop towards the floor, keeping the opposite shoulder grounded. focus on breathing | Knee bent but don’t fully drop to the floor- can use yoga block between the bent knee and the floor |
| knee hug with rocking | 1 min | Hug both knees into your chest and gently rock side to side to massage through your lower back. focus on breathing | single knee at a time/ no rocking |
| Hamstring Stretch | 1 min each side | Extend one leg up toward the ceiling and gently hold behind the thigh or calf, keeping the opposite leg relaxed. focus on breath | grounded leg can be bent |
| Glute Stretch | 1 min each side | Cross one ankle over the opposite thigh and gently draw the legs in towards you | the grounded leg can either have the foot flat on the mat or for a further stretch the thigh can be pulled towards the chest |
| roll up and breathe | 1 min | from the glute stretch go into an all 4 position and slowly walk your hands towards your feet as you slowly roll up vertebra by vertebra coming into a final standing position. take a few deep breaths while standing and reach your arms over your head and go on tippy toes for a full body final stretch. |