Image Fitness Training Global
Mat Pilates Case Study
Block A
Student Details
- Name
- Larisa
- Tutor
- Pilar Lokko
- Course Location
- Dublin - Swords
- Course Group
- April 2026 Pilates
- Course Start
- April 2026
Block A
- Total word count
- 240 words
- Fields completed
- 24 of 24 (100%)
Block Overview23 words
Class Focus: Core strength & Alignment and Control
Duration: 55 minutes
Key Exercises: Chest lift, C-curve, 100s, double leg stretch and criss cross
My Goals44 words
Applying the 6 principles of Pilates
Breath - lateral breathing
Concentration - mind to muscle control
Center - powerhouse(abdominal, pelvic floor, lower back, hips)
Control - having control over your body
Precision - intent and focus
Flow - continuous and flowing through the class
Block Details11 words
Block Name: Block A
Class Duration (mins): 55
Focus: Core Strength
Goals & Pilates Principles162 words
Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow
Class Focus: This class is built around the six principles of Pilates, with a focus on developing core strength, alignment and control.
I would begin my class with breath work to encourage awareness and prepare the body for movement.
I would guide my clients to engage their centre throughout each exercise to help build core stability and support proper posture.
With concentration I would encourage my clients to connect mind to muscle and reminding them of their breathing cues to get them aware of their bodies.
I will incorporate control by encouraging my clients to perform movements with intention rather than using momentum, encouraging slow deliberate movements.
Precision is maintained by focusing on correct technique and alignment. I would encourage my clients to focus on proper form rather than how many reps they did.
Exercises are performed with flow. In class I would have the exercises moving continuously and smoothly transitioning one into another.
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Alignment and breath work | 5 | Supine breathing with neutral spine | |
| Pelvic tilt | 8 | Navel towards your spine | |
| Chest lift | 8 | Lie on your back with knees bent and feet hip distance apart, neutral spine and engage your core, place hands behind your head and supporting your head with your finger tips, keep elbows wide and shoulders relaxed. Take a breath to prepare and as you exhale slowly bring your chest up off the mat and keep your chin slightly tucked in as if holding a tennis ball under your chin, focus by lifting from your ribs rather than straining your neck. Pause at the top for 2 seconds keeping your core engaged then inhale as you slowly lower back down with control. | |
| Leg lift supine | 16 | Lie on your back with your knees bent and arms relaxed by your side, keep spine in neutral and core engaged pulling your belly button towards your spine, inhale to prepare, exhale as you slowly lift your right leg keeping your knee above your hip, inhale to prepare and exhale as you do the same for your left leg. | Support with hands under lower back or single leg lifts |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| The Hundred | 8 | Engage your core by drawing your navel towards your spine, keeping shoulders relaxed and away from your ears. Pump the arms from the shoulders while breathing in for five counts and out for five counts making sure to keep neck long during exercise. | Head can stay on the mat if neck strains occurs. |
| One Leg Stretch | 8 each leg | Lift your head and shoulders l, bringing one knee into the chest while extending the opposite leg, switch legs without rocking the pelvis and keeping core engaged. | Keep extended leg higher to reduce lower back pain or to reduce abdominal demand. |
| Double leg stretch | 8 | Lift your head and shoulders, reach the arms and legs away while keeping the lower back in neutral. Circle the arms around as you hug the knees back in. | Head can stay on mat. Extend only the legs or only the arms instead of both. |
| Shoulder bridge | 8 | Press through the feet, lift the pelvis one vertebra at a time until you form a straight line from shoulders to knees. | Perform a pelvic tilt instead of a full bridge or lower the height of the bridge. |
| Leg pull prone | 8 | Start in a plank position engaging the core to prevent the hips from dropping, lift one leg without shifting your weight onto one side. | Hold a plank or if need plank on knees |
| Push up | 8 | Start in a plank position trying to keep a straight line from head to heels, bend the elbows keeping them close to your sides and go down slow and controlled until your nose can kiss the floor then press back up with control. | Knees down |
| Single straight leg stretch | 8 each leg | Lift both legs towards the ceiling, pull one leg gently towards you while reaching the other way. Keep pelvis stable and shoulders lifted from mat, switch legs with flow | Keep head on mat, keep both legs higher to reduce strain on lower back |
| Criss cross | 16 | Rotate from the rib cage, keeping elbows wide bringing one shoulders towards the opposite knee. Avoid pulling on the neck keeping it nice and long. Switch legs without rocking flow | Keep the feet on mat and perform only the upper body rotation. |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Child’s pose | 6 | Sit your hips back towards your heels and reach your arms forward. Relax your shoulders and allow your forehead to rest on the mat. | Place a folded towel under the knees or head for comfort and keep knees wider apart if hips or lower back feel tight |
| Cat cow stretch | 8 | Position yourself on your hands and knees, as you exhale round your spine towards the ceiling drawing your core in. As you inhale gently lift your chest and tailbone, creating a long spine. | Place a folded towel under the knees for more comfort. Reduce range of movement if there is discomfort in back or wrists. |
| Supine knee to chest stretch | 8 each leg | Lie on your back and gently hug one knee into your chest while the other leg remains bent or extended. Keep shoulders relaxed and breathe deeply. Repeat on opposite side and then hug both knees into chest. | Keep opposite foot on the floor for extra support. Hug one knee at a time rather than both |