Mat Pilates Case Study

Class Focus: Core strength and pelvic stability

Duration: 55 minutes

Key Exercises: 100, shoulder bridges, side lying series, swim prep (swimming), single leg stretch

Progress class from L1-L4 of 100 with no lower back arching - indicating core strength and pelvic stability
Progress class from swim prep to prone swimming with both limbs as the power house and posterior chain strength
Challenge the side lying series weekly - with increased reps to really strengthen those hip stabilisers and core muscles

Block Name: Core and pelvis strength

Class Duration (mins): 55

Focus: Intro to the key strength exercises to be used in block.

Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow

Class Focus: I believe it’s important to incorporate all Pilates principles in each class.
Beginners often hold their breath, however exercises like chest lift and the 100 will really require the client to maintain controlled breath to perform the exercises.
We engage the muscles in our centre(powerhouse) within every move, within our side lying series this is really challenged and very obvious if we are not engaging as we begin to rock.
Concentration on each muscle groups aids the activation of these, particularly important in this class for anyone who may have had hip or glute injuries - when they enter into the clamshell concentration on the glutes (mainly glute med) will aid it to fire.
Control is what enables precision of each exercise in a Pilates class and in my opinion what differentiates Pilates from higher intensity workouts. Control in the 100 will help the client to execute the movement without panic.
I have aimed to organise the exercises so my class will flow, this class is contained to the mat. I will use stretches appropriate to the exercises used whilst trying to avoid the client having and major transitions.