Image Fitness Training Global
Mat Pilates Case Study
Block B
Student Details
- Name
- Carmina
- Tutor
- Nina Plazanin
- Tutor CC Email
- education@imageft.ie
- Course Location
- Dublin - Tallaght
- Course Group
- May 2026
- Course Start
- May 2026
Block B
- Total word count
- 487 words
- Fields completed
- 26 of 26 (100%)
Block Overview19 words
Class Focus: Core and stability
Duration: 55 min
Key Exercises: Criss Cross, Single straight leg stretch,Double straight leg stretch
My Goals69 words
The goal of this class is to develop core strength and pelvic stability through controlled, precise movement. Participants will learn to activate and coordinate the deep stabilising muscles of the core, including the abdominals, pelvic floor, diaphragm, and multifidus, to support the spine and pelvis. By improving stability, alignment, and body awareness, participants will enhance posture, movement efficiency, balance, and overall functional strength while reducing the risk of injury.
Block Details11 words
Block Name: Block B
Class Duration (mins): 55
Focus: Core strenght
Goals & Pilates Principles388 words
Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow
Class Focus: Pilates Principles and Class Focus
My class is designed around the six key Pilates principles: Breath, Centre, Concentration, Control, Precision, and Flow. These principles work together to create a safe, effective, and mindful movement experience.
Breath is the foundation of the class. Through lateral thoracic breathing, participants learn to maintain core engagement while breathing efficiently. This helps stabilise the pelvis, support the lower back, and maintain a neutral spine. The breath pattern also dictates the speed, control, and rhythm of each exercise, creating a smooth flow of movement. Using a slow inhale and exhale encourages activation of the parasympathetic nervous system, promoting relaxation and body awareness.
Centre refers to activating the body’s core muscles throughout the session. These include the diaphragm, pelvic floor, deep abdominal muscles, multifidus, and other deep stabilising muscles of the spine. Maintaining core engagement provides stability, supports posture, and improves movement efficiency.
Concentration encourages participants to focus fully on each movement and remain present throughout the practice. Pilates is a mind-body form of exercise that requires awareness of alignment, breathing patterns, and body positioning. Through clear verbal cues, health and safety guidance, and alignment corrections, participants develop greater body awareness and perform movements safely and effectively.
Control is achieved when movements are performed with purpose rather than momentum. Pilates requires the mind to direct the body with precision and awareness. As strength, flexibility, and motor control develop, movement quality improves. Regressions and modifications will be offered where necessary to ensure participants maintain proper control throughout each exercise.
Precision focuses on performing each movement accurately and with attention to detail. Exercises are initiated from the correct muscles and performed with proper alignment. Repetition helps participants learn movement patterns and develop consistency, ensuring maximum benefit from every exercise.
Flow connects all movements together into a smooth, continuous sequence. Participants are encouraged to move with control and fluidity, creating seamless transitions between exercises. This promotes efficiency of movement, enhances coordination, and allows the class to progress in a balanced and harmonious way.
Class Focus
The overall focus of the class is to develop core strength, postural awareness, movement efficiency, and mind-body connection. By integrating breath, centring, concentration, control, precision, and flow, participants will improve their stability, mobility, coordination, and overall functional movement while moving safely and mindfully.
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| C-Curve | Sit on a mat with your knees bent and feet flat on the floor, hip-width apart. Place your hands gently behind your thighs (for support) or extend your arms forward parallel to the floor. Sit tall, lengthening through the spine. Engage Your Core Take a deep inhale to prepare. As you exhale, draw your belly button in and tuck your tailbone under to initiate a slight posterior pelvic tilt. Maintain the C-Curve Keep your shoulders relaxed and head in line with your spine. Your ribs should be pulled in, and your lower back should not arch. Hold this position while maintaining deep core engagement. | Use support if needed - holding the backs of your thighs can help maintain form. | |
| Lateral breathing | Bring your hands toward your ribs. Take a few steady breaths in through the nose and out through the mouth. As you inhale, allow the ribs to expand wide- front, sides, and back, like they’re opening east to west. As you exhale, gently soften the ribs back in, letting the breath settle. Continue this rhythm for a few cycles, allowing the nervous system to downshift and tension to release. On your next exhale, gently engage your deep core. Draw your navel in toward your spine as if you’re cinching a soft corset around the waist. Think: hip bones draw toward ribcage, and ribcage draws toward hip bones—stacking and knitting the center together. This creates a supportive “zip-up” through the midline to stabilize and protect your body as you move through practice. | If your lower back is arching excessively or you notice a strong lordotic curve, gently reduce the space under your spine by finding a light pelvic tilt—tilting the pelvis backward so the lower back softens toward the mat. This creates a more supported, neutral position and helps you feel the connection between your pelvis and core. From here, we move into Pelvic Tilts. | |
| Pelvic tilts | Bend your knees, keeping your feet flat on the floor, hip-width apart. Keep your arms relaxed at your sides or lengthened finger tips towards the ceiling Your lower back should have a natural curve, meaning there may be a small gap between your lower back and the floor. Perform the Tilt Engage your core muscles by pulling your belly button toward your spine. Flatten your lower back against the floor by tilting your pelvis (posterior pelvic tilt). Imagine tucking your tailbone under and lifting your hips slightly without lifting them off the floor. Hold and Release Hold the position for about 3 to 5 seconds, keeping your core engaged. Slowly release back to the neutral spine position (starting position). Repeat Breathe naturally, exhaling as you tilt and inhaling as you release. | Imprint lower back if your back is arching. You can bring your hands Into a diamond shape on top of your pelvis or relax them on the side of your body. | |
| Leg lift supine | Arms relaxed by your sides, palms facing down. Keep your spine neutral and engage your core by pulling your belly button toward your spine. Lift Your Legs Inhale to prepare. Exhale as you slowly lift your right leg, keeping your knee above your hip. Inhale to prepare. Exhale as you slowly lift your left leg, Keeping your knee above your hip. Engage your lower abs to control the movement, avoiding excessive arching of your lower back. Lift the leg From your hip not your knee | Lift one leg at a time to reduce back strain. Support with Hands: Place your hands under your lower back for e | |
| Alternating Toe taps | Bring your feet like a Ballerina, inhale tap your toes in the mat, exhale bring your leg back into a table top. Inhale tap with the opposite leg, exhale bring it back to table top.Switch... | Place hands under your lower back for extra support |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Chest lift | Place your hands behind your head, with your elbows wide and fingers supporting the base of your skull Keep your spine in a neutral position and relax your shoulders. Engage Your Core Take a deep inhale to prepare. As you exhale, draw your belly button toward your spine to activate your deep core muscles. Lift Your Chest Exhale as you slowly lift your head, neck, and upper back off the mat. Keep your chin slightly tucked, as if holding a small apple under your chin. Focus on lifting from your ribs rather than straining your neck. Hold and Lower Pause at the top for 1–2 seconds, keeping your core engaged. Inhale as you slowly lower back down with control. Make a double chin or imagine you are holding a small apple in between your chest and your chin. | rest the head down on the mat when you inhale.Keep your elbows wide - do not let them collapse inward. Avoid pulling on your neck - let your core do the work. | |
| Chest lift rotation | Keep your spine neutral and relax your shoulders. Engage Your Core Take a deep inhale to prepare. As you exhale, draw your belly button toward your spine to activate your deep core. Lift and Rotate Exhale as you slowly lift your head, neck, and upper back off the mat. Rotate your torso to the right, bringing your left ribcage toward your right hip (not just your elbow). Keep your pelvis stable and hips squared - the rotation comes from your upper body, not your hips. Return to Center and Repeat on the Other Side Inhale as you lower back to center without fully relaxing onto the mat. Exhale and repeat the movement to the left, bringing your right ribcage toward your left hip. imagine you are ringing a towel | If your get tired, rest the head down on the mat as you inhale before you twist. | |
| Criss Cross | Start in L2 of hundred position. Inhale to prepare and on your exhale chest bringing hands in behind your head. Inhale to stabilise and on your exhale bring your right shoulder towards your left knee, twisting from the obliques as you lengthen the right leg away. Inhale back to chest lift position, legs back to table top, then exhale twist in the opposite direction. use your obliques for torsion.Wrung out like a towel | Keep head down if neck discomfort arises Keep knees higher and movements smaller to reduce load Perform slower with pauses to focus on control. Or do toe taps instead of lengthening the legs | |
| Single Straight leg stretch | Start in L2 of hundred position. Inhale to prepare and on your exhale chest lift and lengthen your legs toes pointed towards the ceiling, 90degree angle at the hip joint bringing your hands in behind one of your calfs. Inhale focusing on contraction of you pelvic floor “zipping” , exhale as you lower the opposite leg pulsing the leg in your hands twice, inhale as you switch maintaining abdominal engagement, keeping the pelvis stable and upper body lifted. Continue alternating legs with a double breath rhythm: exhale-exhale to pulse, inhale to switch.. legs like scissors gliding through air | keep the head down if neck discomfort occurs Bend knees slightly if hamstring tightness prevents full extension Support the head with one hand or use a towel if needed | |
| Double straight leg stretch | Both legs extended toward the ceiling, feet together and arms gently supporting the head behind it. Curl the head and shoulders off the mat, drawing the abdominals in deeply. Breathe in as you lower both legs together toward the floor, keeping the spine still and pelvis anchored. Breathe out to return the legs to the starting position using control from the lower abdominals.. iron the air with your legs | Lower the range of lowering legs | |
| The hip twist | Sit tall on the mat with the knees bent and legs together. The toes are pointed on the mat and the heels are lifted. The hands are placed wide and slightly behind the shoulders balancing on the fingertips. Breathe in for preparation and on the out breath extend raise both legs to the V sitting position (as in The Teaser). Breathe in as you circle the legs down and around to the left. (e.g. from 12 o clock to six o'clock). Then breathe out as you bring the legs around and up to the right (e.g. from 6 o clock to 12 o'clock). Reverse the direction and repeat the same technique. Can-Can legs | Single legs extended. both legs extended | |
| Cat Cow | Inhale to prepare in a neutral spine. Zip up through your deep core- light engagement, not gripping. Exhale: Drop the belly, lift the tailbone up toward the ceiling, and let the gaze drift slightly forward or diagonally up. Feel the front body open. Inhale: Arch through the spine, press the floor away with your hands, and draw the tailbone under and through, as if tucking it gently between the legs. Lift through the chest and broaden the collarbones. Move slowly between these two shapes, syncing breath with motion and keeping the movement smooth through the whole spine- not just the lower back. | Head neutral option: Keep the neck in line with the spine rather than fully dropping or lifting the head. Reduce range of motion: Only gently move between a small arch (cow) and slight rounding (cat), avoiding deep extremes. | |
| Swimming prep | Inhale to prepare,Imagine you are wearing a corset, zip up . Begin on all fours (tabletop position) with your wrists under your shoulders and knees under your hips. Keep your spine in a neutral position, avoiding excessive arching or rounding of the back. Engage your core by drawing your belly button toward your spine to stabilize your torso. Engage Your Core & Lift Exhale as you extend your right arm forward and your left leg straight back, keeping both parallel to the floor. Maintain a long line from your fingertips to your toes. Hold & Lower Inhale as you slowly lower your arm and leg back to the starting position. Repeat on the opposite side, extending your left arm and right leg. | If keeping your pelvis stable feels difficult, you can simplify the movement by lifting one limb at a time instead of both together. This reduces the load on your core and helps you maintain control of the pelvis without rocking or arching. Focus on slow, deliberate movement- stability first, range of motion second. |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Thread the needle | Starting Position Begin on all fours (tabletop), with your wrists directly under your shoulders and your knees under your hips. Keep your spine neutral and engage your core to support your lower back. Keep your hips stacked over your knees throughout the movement. Movement Inhale as you reach your right arm up toward the ceiling, allowing your chest to rotate open. Exhale as you thread your right arm underneath your left arm, rotating your torso and lowering your right shoulder and the side of your head toward the floor. Gently rest your right shoulder and temple on the mat, keeping your hips lifted over your knees. Breathe deeply and hold the stretch for the desired amount of time. Return Inhale as you press through your left hand and slowly unwind, reaching your right arm back toward the ceiling. Exhale as you return your right hand to the starting position. Repeat on the opposite side, threading your left arm beneath your right arm. | Keep your supporting elbow bent instead of the arm fully straight to reduce pressure on the wrist and shoulder. | |
| Childs pose | Starting Position Begin on all fours (tabletop), with your wrists under your shoulders and your knees under your hips. Bring your big toes together and separate your knees to hip-width or wider, depending on what feels comfortable. Keep your spine long and your shoulders relaxed. Movement Inhale to lengthen through your spine. Exhale as you gently sit your hips back toward your heels while reaching your arms forward. Lower your chest toward the floor and rest your forehead on the mat if comfortable. Allow your shoulders, neck, and back to relax while breathing slowly and deeply. Return Inhale as you walk your hands back toward your body. Slowly lift your torso and return to the tabletop position. | Starting Position Begin on all fours (tabletop), with your wrists under your shoulders and your knees under your hips. Bring your big toes together and separate your knees to hip-width or wider, depending on what feels comfortable. Keep your spine long and your shoulders relaxed. Movement Inhale to lengthen through your spine. Exhale as you gently sit your hips back toward your heels while reaching your arms forward. Lower your chest toward the floor and rest your forehead on the mat if comfortable. Allow your shoulders, neck, and back to relax while breathing slowly and deeply. Return Inhale as you walk your hands back toward your body. Slowly lift your torso and return to the tabletop position. | |
| Supine Spinal Twist | Starting Position Lie on your back with your legs extended and your arms out to the sides in a T position, palms facing up. Draw both knees into your chest and engage your core gently to support your lower back. Keep your shoulders relaxed and in contact with the floor as much as possible. Movement Inhale to lengthen through your spine. Exhale as you slowly lower both knees to the right, allowing your torso to rotate gently. Turn your head to the left if it feels comfortable, or keep your gaze toward the ceiling. Relax into the stretch, breathing deeply and allowing the twist to deepen naturally with each exhale. Return Inhale as you engage your core and slowly bring your knees back to the centre. Exhale and lower your feet briefly to the mat if desired. Repeat on the opposite side, lowering your knees to the left and turning your head to the right if comfortable. | Keep your knees bent higher toward your chest for a gentler twist, or lower them less deeply. Perform the twist one leg at a time by crossing one knee over your body while keeping the other leg bent or extended. If your shoulders lift off the floor, reduce the depth of the twist to maintain a comfortable, supported position. | |
| Mermaid | Sit tall in a easy crossed legged seated position with both legs folded to one side, spine long, and head aligned over the shoulders. One hand rests on the ankle or floor, the other arm is extended overhead. Breathe in to prepare, lengthening through the spine and lifting the ribs away from the hips. Breathe out as you reach the top arm up and over, side bending the spine while keeping both sit bones grounded. Breathe in to return to an upright position with control.“Arc over like a rainbow” - to promote a lifted and lengthened side bend | Sit cross-legged or on a block for comfort Perform seated on a chair if unable to sit on the floor Bend the arm or keep it lower if shoulder range is limited |