Image Fitness Training Global
Mat Pilates Case Study
Block A
Student Details
- Name
- Muneeza Mir
- Tutor
- Pilar Lokko
- Course Location
- Dublin - Swords
- Course Group
- June 2026
- Course Start
- May 2026
Block A
- Total word count
- 141 words
- Fields completed
- 23 of 23 (100%)
Block Overview39 words
Class Focus: Spinal articulation. Pelvic stabilisation. Core strengthening. Posterior chain activation.
Duration: 60 mins
Key Exercises: The 100, Single Leg Stretch, Double Leg Stretch, Single Straight Leg Stretch, Double Leg Lower, Criss Cross, Shoulder Bridge, Side Kicks, The Swan
My Goals37 words
The goal of this class is to focus on spinal flexibility, building core strength and enhancing pelvic stability by employing traditional mat Pilates exercises governed by the 6 principles, namely breath, concentration, precision, centre, control and flow.
Block Details18 words
Block Name: Block A
Class Duration (mins): 60
Focus: Spinal articulation Pelvic stabilisation Core strengthening Posterior chain activation
Goals & Pilates Principles47 words
Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow
Class Focus: The goal of this class is to focus on spinal flexibility, building core strength and enhancing pelvic stability by employing traditional mat Pilates exercises governed by the 6 principles, namely breath, concentration, precision, centre, control and flow.
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Breath and Alignment (standing) | 6 | Inhale and send your breath to your ribs, opening them up from side to side. Blow the birthday candles and feel your core waking up. | |
| Roll Down | 3 | Pull your belly button towards your spine and start rolling down over a beach ball. Head and hands heavy. | Soft bend in the knees |
| Supine Toe Taps | 6 on each side | Gently tap your toe on the floor. Your core is switched on the whole time. | Keep one foot on the ground while the other goes into table top |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| The 100 | 100 pumps | Inhale pump 1. 2. 3. 4. 5. Exhale pump 1. 2. 3. 4. 5. | Keep knees bent, keep the legs higher, keep a soft bend in knees. |
| Single leg stretch | 8 on each side | Reach your leg slow and controlled as if youre kicking through water. | Keep your head on the floor, keep your legs higher, while stretching your leg don't straighten it fully if uncomfortable |
| Double Leg Lower | 6 | The goal is not to go as low as possible. The goal is to move with control and precision without losing your form. The core stays switched on. The speed of lifting is same as speed of lowering, not rushed. | Don't do the chest lift if uncomfortable, keep knees in table top and do Supine toe taps |
| Criss Cross | 8 on each side | Shine your ribs forward, don't let them collapse. Your elbow stays as far away from your ear as possible. The movement is coming from your core, not your neck | Supine chest lift with twists |
| Shoulder Bridge | 8 | You make a perfectly diagonal ski slope from your knees to your shoulders. No extra upward arching of back. Top of the spine comes down, then the middle, then the bottom, and tail bone is last to come heavy, and spine goes back to neutral. | Pelvic Curl, or just pelvic tilts |
| Side kicks | 8 each side | Inhale point your toes. Exhale flex and kick kick. | Keep your hand under your head, or lay your head on your arm |
| The Swan | 6 | Imagine a marble under your nose. As you roll up your nose rolls the marble away. As you push further up your neck stays perfectly in line with your back. | Don't lift too high above the ground, hover your nose just 2 inches above the ground. |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Figure of 4 stretch | 30 sec on each leg | Make a figure of 4 crossing your foot over the opposite knee. Pust the knee away as you lift the opposite foot off the ground | The foot doesn't leave the floor to deepen the stretch |
| Knee drop | 6 on each side | Drop knees side to side. Head goes in the opposite direction | Drop knees and head separately from side to side |
| Seated spine twist | 4 on each side | Find your range. Twist from your spine, not your shoulders | Sit on a block or roll the mat and sit on top of it. |
| The mermaid | 30 sec on each side | Shine your ribs forward, not collapsing your shoulders. Feel the lovely stretch on the side of your body. | Sit cross legged on the ground or legs extended on a block |