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Mat Pilates Case Study
Block A
Student Details
- Name
- Amy Harkin
- Tutor
- Nina Plazanin
- Tutor CC Email
- coachedbynina.fit@gmail.com
- Course Location
- Dublin - Tallaght
- Course Group
- April 2026
- Course Start
- April 2026
Block A
- Total word count
- 145 words
- Fields completed
- 25 of 25 (100%)
Block Overview31 words
Class Focus: Core stability, postural awareness, spinal mobility and movement flow
Duration: 45 Minutes
Key Exercises: Taps, Hundred, Shoulder Bridge, Side Leg Lift, Leg Circles, Front and Back Kicks, Push up
My Goals37 words
To improve core stability, posture and body awareness through the Pilates principles of breath, centre and flow. Participants will develop greater control of movement, spinal mobility and confidence in performing fundamental Mat Pilates exercises safely and effectively.
Block Details39 words
Block Name: Block A
Class Duration (mins): 45
Focus: To improve core stability, posture and spinal mobility through controlled movement. Participants will use the Pilates principles of Breath, Control, Centre and Flow to develop body awareness and movement efficiency.
Goals & Pilates Principles38 words
Class Principles: Breathe, Centre, Control, Flow
Class Focus: To improve core stability, posture and spinal mobility through controlled movement. Participants will use the Pilates principles of Breath, Control, Centre and Flow to develop body awareness and movement efficiency.
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Lateral Breathing | 6 | Lie comfortably with knees bent and feet hip-width apart. Maintain a neutral spine and pelvis. Relax the shoulders away from the ears. Inhale deeply through the nose, directing the breath into the sides and back of the ribcage. Feel the ribs expand laterally like two shop doors opening side to side. Exhale slowly through the mouth. Gently draw the navel towards the spine as you breathe out. Keep the neck and jaw relaxed. Allow the breath to become slow and controlled. | Head Supported |
| Pelvic Tilts | 8 | Inhale to stabilize and find the neutral pelvis (back flat on mat and can balance water on stomach). Inhale to prepare. Exhale and gently engage the abdominal muscles by drawing the navel towards the spine. Slowly tilt the pelvis backwards, as if tipping the glass of water towards your tummy. Feel the lower back gently flatten into the mat. Keep the shoulders, neck and jaw relaxed. Inhale and slowly return to neutral, bringing the glass of water back to a level position. Then tilt the pelvis forward as if you are spilling the glass between your legs. | Smaller movements. Hands on pelvis in triangular shape. |
| Leg Lifts | 8 per leg | Inhale to prepare. Exhale and slowly lift one foot from the mat. Bring the knee towards tabletop without moving the pelvis. Inhale and lower with control. Keep the abdominal muscles engaged. Avoid rocking side to side. Imagine balancing a glass of water on your pelvis. | One leg up and down at a time |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Chest Lift | 8 | Lie on your back with your knees bent, feet flat on the floor, and hands supporting the base of your head. Engage your core by drawing your belly button toward your spine. As you exhale, lift your head, neck, and upper back off the mat, keeping your chin slightly tucked and elbows wide. Focus on lifting through your ribs rather than pulling with your neck. Pause briefly at the top, then inhale as you slowly lower back down with control. Keep your core engaged throughout, avoid straining your neck, and prioritize a small, controlled movement over lifting too high. | Reduce the rang of motion. |
| The Hundred | 10 | Inhale lift legs into table top one at a time. Inhale to prepare exhale chest lift. Engage core. Drop arms to side Pump the arms from the shoulder joint. Inhale for five arm pumps. Exhale for five arm pumps. Keep the neck relaxed. | Legs on ground/legs lengthened in air. Chest on ground. |
| Pelvic Curl | 8 | Lie on your back with your knees bent, feet flat on the floor, and arms relaxed by your sides. Engage your core by drawing your belly button toward your spine and gently tilting your pelvis to flatten your lower back into the mat. Scoop, peel and curl you pelvis up. Inhale at the top, then exhale as you slowly roll back down through each vertebra with control. Focus on smooth spinal articulation, keep your core engaged, and avoid over-arching your lower back. | Smaller movements |
| Shoulder Bridge | 10 | Feet remain hip-width apart with hands reaching toward the ceiling. Press evenly through both feet and inhale to prepare. Exhale and curl the pelvis away from the mat, rolling through the spine one vertebra at a time until a straight line forms from shoulders to knees. Inhale at the top, maintaining the rib-to-hip connection. As you exhale, lift one foot off the floor and extend the leg while keeping the pelvis level and glutes engaged. Inhale to return the foot to the floor, then repeat on the opposite side. After completing the leg lifts, exhale and slowly articulate the spine back down to the mat one vertebra at a time with control. Keep the hips stable throughout and avoid shifting weight from side to side. | Keep arms on the mat/raise arm to the ceiling/raise arms overhead with biceps in line with ears. |
| Side Leg Lift | 10 | Create one long line from head to heels. Support the head comfortably. Draw the waist away from the mat. Engage the abdominal muscles. Inhale to prepare. Exhale and lift the top leg. Keep the pelvis stacked. Reach through the heel to create length. Inhale and lower with control. Avoid rolling forwards or backwards. | Upper body to be fully down on the mat |
| Leg Circle | 5 in each direction | Maintain pelvic stability. Reach through the toes. Draw small tennis ball circles from the hip joint. Keep the movement smooth and controlled. Continue breathing normally. Avoid allowing the pelvis to move. Focus on quality rather than size. | Make circle smaller. |
| A Side Kick | 5 each side | Keep the torso still. Engage the core throughout. Exhale as the leg swings forward. Inhale as the leg reaches behind. Reach long through the leg. Maintain a stable pelvis. Avoid collapsing through the waist. Move with control rather than momentum. | Reduce range of motion |
| Swimming Prep | 8 each side | Inhale enage core, find neutral spine (should be able to rest a book on top). Reach one arm and opposite leg away. Lengthen before lifting. Keep the pelvis stable. Breathe normally throughout. Avoid compressing the lower back. Return to centre with control. Alternate sides smoothly. Stretch/roll wrists at the end | One arm and leg at a time. |
| Push up | 8 | Come to standing. Stand tall with feet hip-width apart, legs straight and spine neutral. Inhale to prepare, then exhale and roll the spine down. Inhale as you place the hands on the floor and walk them forward into a push-up position. Inhale to lower the body with the spine in neutral, then exhale to press back up twice. Inhale as you walk the hands back towards the feet, and exhale to roll the spine back up to standing. Maintain core engagement and controlled movement throughout. | Box press up/press up on knees. |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Cat | 6 | Come back to all fours. Inhale to prepare. Exhale and draw the navel towards the spine. Tuck the tailbone under. Round through the lower back, middle back and upper back. Allow the head to gently drop towards the chest. Press the floor away with the hands. Feel a stretch through the spine and between the shoulder blades. | Reduced Range |
| Cow | 6 | Find neutral spine again. Inhale and slowly reverse the movement. Lift the tailbone towards the ceiling. Allow the chest to move forward between the arms. Draw the shoulders away from the ears. Lengthen through the front of the body. Lift the gaze slightly while keeping the neck long. Avoid collapsing into the lower back. | Reduced Range |
| Thread the needle | 3 | Slide one arm underneath the body. Rest shoulder and head on the mat. Breathe into the upper back. Relax shoulders and neck. | Range of motion |
| Childs Pose | 1 | Sit hips back towards heels. Reach fingertips forward. Breathe deeply into the back of the ribs. Allow the spine to lengthen and relax. Inhale and breathe deeper into stretch. | Cushion/block under hips |