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Mat Pilates Case Study
Stability and Coordination Block
Student Details
- Name
- Helen
- helenmcl18@gmail.com
- Tutor
- Pilar Lokko
- Course Location
- Dublin - Swords
- Course Group
- Pilates Swords 2026
- Course Start
- April 2026
Stability and Coordination Block
- Total word count
- 143 words
- Fields completed
- 23 of 23 (100%)
Block Overview23 words
Class Focus: Core activation, spinal stability, coordination, and posture
Duration: 50 mins
Key Exercises: Prone Leg Pull, Criss Cross, SL Stretch, DL Stretch
My Goals30 words
To improve core strength and stability, enhance spinal alignment and posture, develop control and precision in movement, increase muscular endurance through Pilates-based exercises, and improve overall body awareness and coordination
Block Details25 words
Block Name: Stability and Coordination Block
Class Duration (mins): 50
Focus: Core activation, spinal stability, and full-body coordination with emphasis on abdominal strength and posture
Goals & Pilates Principles65 words
Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow
Class Focus: Breath- use controlled breath patterns to support movement and core engagement, e.g. exhaling on concentric moevments
Concentration- focus on alignment, technique, and mindful movement
Control- performing exercises slowly with stability and precision.
Centre/powerhouse- engaging the deep core muscles to support movement
Precision- maintaining correct form, alignment and coordination
Flow- connecting exercises smoothly with steady transitions.
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Breathing & Alignment | 5 | Breathe to expand the ribs sideways, try avoid belly rising, melt shoulders down | Shorter breaths |
| Standing Roll Down | 4 | Vertebra by vertebra, scooping with the core, , restacking spine to rise up, spine like a string of pearls | Bend at the knees, reduce range |
| Cat Cow | 6 | Inhale arch, exhale round, move with breath | Smaller ROM |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Swim Prep | 10 | Lengthen spine, lift opposite arm and leg, keep hips steady | Lift one limb at a time. |
| Prone Leg Pull L1 | 8 | strong plank, engage core, lift legs with control | knees down |
| Prone Leg Pull L2 | 8 | Push floor away, keep hips stable, move slowly | hold plank only |
| Prone Leg Pull L3 | 6-8 | Maintain alignment, lift legs without rocking hips | reduce ROM or knee down |
| Chest Lift with Rotation | 6 | keep core engaged, toe pointed to opposite shin, | |
| Criss cross | 6 | keep core engaged, elbows wide, shoulder to opposite hips | head down, support neck |
| SL Stretch | 8 | toe pointed to opposite shin, extend opposite leg, keep core engaged | Head down, support neck |
| DL Stretch | 8 | Reach arms and legs long, return with control, inhale lengthen, exhale back to centre, sweep arms in a circle | Keep legs higher or head down |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Child's Pose | 5 | Sit hips back, relax shoulders, breathe into the back ribs | Place cushion under hips or knees |
| Swan Prep | 8 | Lengthen spine forward, lift chest gently, shoulders melted down | Keep forearms down or reduce lift |
| Spine Twist | 4 ES | Sit tall, rotate from the ribs, keep hips grounded | knees bent or reduce rotation |