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Mat Pilates Case Study
Block D
Student Details
- Name
- Jael Mariana Gramondi
- Tutor
- Nina Plazanin
- Course Location
- Dublin - Tallaght
- Course Group
- April 2026
- Course Start
- April 2026
Block D
- Total word count
- 194 words
- Fields completed
- 21 of 21 (100%)
Block Overview73 words
Class Focus: This beginner Pilates Mat class focuses on full-body integration, balance, and controlled dynamic movement. Participants will develop body awareness, core stability, and coordination through a series of foundational exercises and simple progressions. Modifications are provided to support different abilities and encourage safe movement patterns. The class concludes with gentle mobility and stretching exercises to promote relaxation and recovery.
Duration: 55 minutes
Key Exercises: Alignment and Lateral Breathing,Shoulder Bridge,Single Straight Leg Stretch
My Goals59 words
My goal for this teaching block is to improve my confidence in planning and delivering beginner Pilates classes. I aim to provide clear and effective cueing, offer appropriate modifications, and help participants develop good movement habits. I also want to improve my observation skills and ensure that exercises are taught safely while maintaining flow and engagement throughout the class.
Block Details17 words
Block Name: Block D
Class Duration (mins): 55
Focus: Full-body integration, balance, challenge, and controlled dynamic movement
Goals & Pilates Principles45 words
Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow
Class Focus: This class focuses on integrating the whole body through controlled movement patterns while improving balance, stability, coordination, and core strength.
Participants are encouraged to move with awareness, maintain postural alignment, and connect movement with breath.
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Alignment and Lateral Breathing | 5 breaths | •Supine position: Lie on your back with feet hip-width apart,bent knees and arms relaxed by your sides. • Inhale through the nose, expanding the breath into the sides and back of the ribs. Feel the ribs expand under your hands. •Exhale through the mouth, gently closing the ribs. Activate the deep abdominal muscles while keeping neck and shoulders relaxed. | Hands on lateral ribs |
| Pelvic Tilt | 5 | •Start with your pelvis in a neutral position, hip bones and pubic bone level. •Maintain a natural curve in your lower back with a small space between your back and the mat. •Place your hands in a diamond shape on your pelvis. •Inhale to prepare. •Exhale, tilt your pelvis forward and gently arch your lower back away from the mat. •Inhale, return to neutral. •Exhale, engage your abdominals, draw your belly button toward your spine, and gently imprint your lower back into the mat. •Inhale, release and return to neutral | Hands can be placed at the sides of the body or on the hips |
| Pelvic Curl | 5 | •Inhale to prepare. •Exhale, engage the core and gently tilt the pelvis backward, pressing the lower back into the mat. The movement is small and controlled. •Inhale and hold. •Exhale return to starting position with control, releasing the pelvis smoothly | Arms can be extended |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Shoulder Bridge | 8 | • Heels close to the sitting bones. •Inhale to prepare. •Exhale, engage the core and lift the pelvis, articulating the spine vertebra by vertebra until forming a line from shoulders to knees. • Inhale at the top. • Exhale slowly lower the spine vertebra by vertebra. • At the top position, weight is on the shoulder blades, neck remains relaxed. | •Level 1: Arms by the sides, palms facing the mat. • Level 2: Arms lift toward the ceiling as the pelvis lifts, and lower with the movement. • Level 3: Arms cross over the chest in bridge position, then slowly lower toward the ears during spinal articulation |
| Leg Lift Supine | 4 | •Inhale to prepare. •Exhale, engage the core and bring one leg to tabletop (90° hip and knee). Inhale hold. •Exhale bring the second leg to tabletop. •Lower one leg at a time with control, maintaining pelvic stability | Lift one leg at a time alternately |
| Chest Lift | 4 | •Hands behind the head without pulling the neck, elbows open. •Inhale to prepare. •Exhale, engage the abdominals and lift head, neck, and shoulders, reaching the chest toward the knees without straining the neck. •Inhale slowly lower with control. | Arms can be extended forward |
| Single Straight Leg Stretch | 8 | •Inhale to prepare. •Exhale, perform a chest lift and bring both legs to tabletop. Extend one leg up and the other diagonally down. Hold the elevated leg with both hands at the calf. •Exhale in two pulses drawing the leg closer. Inhale switch legs. Maintain stable pelvis and active core. | Knees can remain slightly bent. |
| Double Straight Leg Stretch | 6 | •Inhale to prepare. •Exhale, lift into chest lift and bring legs to tabletop, then extend them upward. Hands behind the head, elbows open. •Inhale lower legs with control. •Exhale lift again maintaining pelvic stability. | •Option 1: One leg in tabletop, the other extended upward. •Option 2: Keep both legs in tabletop. Inhale, lengthen the legs forward. Exhale, return to tabletop. |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Stretch Side to Side | 5 breaths | •Bring your knees into your chest and give yourself a hug. • Gently rock from side to side •Relaxing your Lower back and hips | Release the knees and extend the arms |
| Single Knee to Chest | 3 breaths per side | •Extended one leg along the mat •Bring the other knee towar your chest •Hold 20-30 sec. •Switch sides | Turn the head from side to side |
| Cobra Stretch | 2 | •Lie face down with your hands under your shoulders and your legs extended. •Inhale to prepare. •Exhale as you press through your hands to lift your chest off the floor, keeping your hips in contact with the ground. •Feel the stretch through your abdomen and chest. •Breathe normally while holding the position for 15–30 seconds. •Exhale as you slowly lower your torso back to the starting position | Hands can be a little further forward than the shoulders. |
| Child's Pose | 3 Breaths | •Inhale to prepare. •Exhale as you bring your hips back toward your heels and reach your arms forward, resting your forehead on the mat. • Relax your shoulders and adjust your knees for comfort. •Inhale to expand your back. •Exhale and soften deeper into the stretch •Inhale to come up and sit back on your heels. | knees together or apart |