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Mat Pilates Case Study
Glutes & Abs Burner: Stability, Strength & Control
Student Details
- Name
- Aleksandra Wilczynska
- Tutor
- Pilar Lokko
- Course Location
- Dublin - Swords
- Course Group
- Mat Pilates
- Course Start
- May 2026
Glutes & Abs Burner: Stability, Strength & Control
- Total word count
- 130 words
- Fields completed
- 24 of 24 (100%)
Block Overview16 words
Class Focus: Strong Glutes & Core Flow
Duration: 45mins
Key Exercises: Shoulder bridge, leg pull, plank
My Goals20 words
My goal for this class is to feel strong and pumped. Focusing on pumped up glutes and a powerful core.
Block Details22 words
Block Name: Glutes & Abs Burner: Stability, Strength & Control
Class Duration (mins): 45
Focus: Deep core, glute activation, pelvic stability, posture
Goals & Pilates Principles72 words
Class Principles: Breathe, Centre, Concentration, Control, Precision, Flow
Class Focus: This class is built on the principles of Pilates, focusing on breathe to guide you through your body moving, centre to stabilise you and keep you strong through the class, concentration on your mind to muscle connection, controlling your movement and being precise with the quality of your reps. In Pilates we flow with purpose to benefit the most from our exercise.
Warm-Up
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Roll Down | 4 | * Feet hip-width apart *Nod head forward * Articulate through the spine * Focus on drawing abdominals inward | Bend knees if needed, keep them soft |
| Cat Cow | 8 | *On all 4s on the mat. *Keeping spine neutral. *shoulders in line with wrists *hips in line with knees *gently create an arch through your spine *reverse the movement and curve your back slow and controlled *letting your spine move freely coordinating breath with movement | Neutral spine hold for 20 seconds |
Main Phase
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Shoulder Bridge | 8 | * Lie on your back. * Bend your knees so your feet are hip-width apart and flat on the floor. * Place your arms by your sides with palms down. * Keep your head and neck relaxed *lift your bum and then your lower back and gently peel your spine off the mat. * hold for 2 seconds on the top activating glutes. * lower your spine bone by bone and then your lower back and pelvis* inhale prepare * exhale lift bum and peel off the mat | Hold for 2 seconds at the top |
| Bridge Hold + Pulses | Adding on* Hold at top * 20 small pulses *feel glutes burning* lower half way *and exhale back up *pulse for 10 * don’t forget to breathe | Hold and pulse | |
| Bridge Marches | 10 | * Alternate lifting one foot * Keeping your pelvis level and stable, lift one foot a few inches off the floor as if marching. * Place that foot back down with control. * Lift the other foot and repeat. * Alternate sides while maintaining the bridge position. * Keep the hips level—avoid dropping or twisting to either side. * Engage the deep abdominal muscles and glutes. * Press through the supporting foot. * Maintain a neutral neck and relaxed shoulders. * Move slowly and with control rather than rushing. | Pulse with leg up |
| One leg circle | 8 each leg | Lift the right leg to the ceiling. Cross slightly over the midline, circle down, around, and back to center. Keep the pelvis completely still. Move from the hip socket, not from the waist. Complete 8 circles in each direction, smooth and controlled* Use your abdominals to stabilize rather than gripping the lower back.* Inhale to begin the circle. Exhale as you complete it and return to center.* Think of drawing a smooth circle on the ceiling with your toes | Keep knees bent if needed. Make circles smaller |
| One leg stretch | 6 each leg | Complete your final circle and bring the leg back to center. Lower the leg long to the mat. Bend both knees into your chest *Inhale to prepare, On your exhale, curl your head, neck, and shoulders up into your abdominal curl. Bring your right hand to your right ankle and your left hand to your right knee. * Extend the opposite leg long on a diagonal. Switch legs smoothly. Inhale, exhale switch. * Keep the pelvis steady just as you did in One Leg Circle. Reach the extended leg away from the centre while drawing the bent knee in toward the chest. | Adjust hand for comfort avoid knee joint for hand placement. |
| One leg stretch slow tempo | 10 | Take the stability you found in your circles and bring it into your abdominal series. The legs move; the centre stays strong. | Head down if neck fatigues. |
| Side kick | 10 each side | * Finish your last One Leg Stretch. Bring both knees into your chest. * Take a breath in. Exhale, turn to your side. * lie on your side hips and legs stacked together. * use your arm to support your head up shoulder away from your ear and your powerhouse engaged. * Create one long line through the waist. Lift up and away from the mat rather than sinking into it. * Zip up through the inner thighs. Engage the seat and lift the top leg to hip height. * Ready for Side Kicks. Kick the leg forward,forward. Point the toe and reach it long to the back. Again, forward, forward and lengthen back.* Keep the core still. The leg moves, the powerhouse stays steady. | Place arm in front of your belly to help with balance if balance okay hand on hip |
| Hip twist | 8 each side | *we lie back on our bums * sit tall with the knees bent and legs together * toes pointed on the mat and heels lifted sitting nice and tall *hand are wide and slightly behind the shoulders balancing on your fingertips. * inhale to prepare on exhale lift legs up creating a V shape. *inhale and circle legs down and around to the left* exhale and bring the legs to the opposite side *inhale circle exhale back *move from the waist not the shoulders | Knees bent or legs straight together |
| Leg pull supine | 10 each leg | * Bring the legs to centre. Lower the legs, roll up through your spine, hands behind you, fingers pointed towards your feet, feet planted. Open across the collarbones. Press the mat away and lift into Leg Pull Supine. * Stay lifted, nice straight line from knee hip shoulder. * Inhale prepare exhale bring your leg into table top. * Inhale to lower exhale to lift * If you can extend your leg fully. We will progress onto this. * Alternate legs, lower on the inhale | Table top hold for 30 seconds |
| Plank | Hold 30 seconds and marches 10 | Come down onto your forearms. Elbows directly under shoulders. Step one foot back, then the other. Draw the abdominals in and lengthen from the crown of the head through the heels. Hold here. Breathe steadily. Keep the hips level and the neck long.* hold for 15 seconds *dont forget to breathe * Press into your forearms and palms. One hand down, then the other, finding a strong High Plank* Wrists under shoulders, legs long and active. Push the floor away. Draw the ribs in and maintain one long line through the body. Hold and breathe. *15 more seconds you can do this, keeps hips nice and steady core is strong!* adding on you can do this * Stay in your plank. Exhale, draw one knee toward the chest. Inhale, return it back. Alternate sides. Keep the pelvis stable and the shoulders stacked over the wrists. Ten in total.* keep going 4 more * inhale exhale* and we lower onto our knees * stretch hands out Infront of you relax shoulders sit your bum back on your heels. Now relax in child pose with a breathe or two | Forearm plank to high plank to marches |
| Pilates push up | 4 reps | Our last one then we cool down * we going to roll up to standing *inhale to prepare, reach the arms overhead. Exhale, nod the chin and roll down. Walk out to plank. Inhale. Exhale, bend the elbows close to the ribs and press back up. Walk hands back to the feet and roll back up piece by piece standing tall. *and we go again inhale to prepare exhale and walk into your plank* place knees on the mat to make it a little easier until the upper body strength is built up. * 2 more we got this * on our last plank sink your hips into your heel, stretch out your hand and arms nice and long and take a deep breath in. *come back to natural breathing and take a big drink | Knees down in push up |
Cool-Down
| Exercise | Reps | Cues | Modifications |
|---|---|---|---|
| Child’s pose | 1min | We will be here for a minute just bringing you breath back to its normal pace. Taking in how your body feels. Gently stretching and lengthening the spine. Slowly move your finger tips toward the left side of the room. And back to centre. Inhale bring your fingertips to the right side of the room. Exhale. Inhale back to centre. | Pull knees more apart for better stretch |
| Cat cow | 6 | 4 points of contact on the mat. We did a lot on our back today this will feel lovely. Inhale gently arch your back exhale create a curve with your spine. Relax shoulders let the movement come from spine realising tension in lower back. | Stabilise knees and hips and wrists and shoulders |