Mat Pilates Training Fundamentals

single Leg StretchSingle Straight Leg Stretch

The Pilates Method called Centrology system was originally developed in the early 1900’s by Joseph Pilates. Pilates strengthens and tones muscles, improves posture, provides flexibility and balance, unties body and mind and creates a more streamlined shape. Pilates requires mindful breathing and attention to form with the execution of every exercise.

Philosopy: Pilates is based on training and conditioning the body from the inside out. Centerning the body by stabilizing the pelvis and training muscles to be both movers and stabilizers. Pilates has roots in both Eastern and Western principles

8 Pilates Training Concepts:

  1. Concentration
  2. Control
  3. Centering
  4. Breath
  5. Flow
  6. Precisiom
  7. Relaxation
  8. Stamina

Benefits:

  • Improved Posture
  • Improved Spine Alignment
  • Muscles Balance
  • Grace
  • Fluidity
  • Improved Flexibility
  • Improved Joint Mobility

 

Floor/ Mat Based Exercises: (8 reps per exercise)

Begin:

Supine Breathing Awareness                                   Roll Like A Ball

Knee Circles                                                                Single Leg Stretch

Hip Flexor Stretch                                                     Double Leg Stretch

Double Knee Lower Back Stretch                          Single Straight Leg Stretch

The Hundred                                                             Double Straight Leg Stretch

The Roll-Up                                                                Crisscross

Spine Twist Stretch                                                  Glutt Bridges

Saw                                                                             Glutt Stretch

Leg Circles                                                               Hamstring Stretch

Pilates 100The Hundred

Created by Allison Stolar, Health Fitness Specialist