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Flashcards in Fundamental Exercise Deck (13)
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Q

Pelvic Curl

Block (Foundation)

A

Set Up: lying supine in a neutral position, legs parallel, knees bent, feet relaxed, arms by side

Movement:
inhale - no movement
Exhale - draw abdominal in and curl pelvis and spine off the mat
Inhale - no movement
Exhale - roll spine down to starting position

Muscle focus:
Abdominals
Hamstrings

Objectives:
Spinal articulation
Hamstring control
Pelvic lumbar stabilization

Cues:
Return to neutral pelvis after each repetition
Maximize lumbar flexion as back lifts from mat
Draw the belly in

1
Q

Spine Twist Supine

Block (Foundation)

A

Set Up: Lying supine, arms in T position, palms facing up, legs in tabletop position (hips and knees at 90 degrees)

Movement:
inhale - lower legs to one side
exhale - draw abdominals in, return to starting position
alternate sides

Muscle Focus:
Abdominals

Objectives:
Spinal rotation
pelvic lumbar stabilization
abdominal control with oblique emphasis

Cues:
Keep shoulders relaxed and scapulae on mat
Maintain contact with lower back and mat, avoiding hyperlordosis
don't loose intergrity
recruit abdomials
legs together in tabletop
move from pelvis
one leg
2
Q

Chest Lift

Block (Foundation)

A

Set up: lying supine in a neutral spine position, knees bent, feet relaxed, fingers interlaced behind head

Movement:
inhale - no movement
exhale - lift head and chest
inhale - pause
exhale - lower head and chest, return to starting position

Muscle Focus:
abdominals

Objectives:
abdominal strength
pelvic stability

Cues:
Avoid tucking pelvis
Engage adductors throughout
Keep head aligned with spine when lifting into spinal flexion
Curl up and forward
recruit abdominals
gaze guides where head goes
one unit - head, chest and neck
3
Q

Chest Lift with Rotation

Block (Foundation)

A

Set-up: Starting in Chest Lift

Movement: 
exhale - rotate to one side
inhale - back to center
exhale - rotate to other side
inhale - back to center

Muscle Focus:
Abdominals with oblique emphasis

Objectives:
Abdominal strength with oblique emphasis
pelvic stability

Cues:
Keep pelvis stable
Rotate through waist, avoiding lateral flexion
Move head, shoulders and chest together as one unit
Maintain truck flexion at a consistent height throughout
lift when you come back to center

4
Q

Leg Lifts/Leg Changes

Block (Foundation)

A

Set-up: Lying suping in a neutral position, knees bent, feet relaxed, arms by sides

Movement:
exhale - lift one leg, foot plantar flexed maintaining consistent angle of knee
inhale - lower leg, touching mat with toes
variation - leg changes - as one leg lifts, other leg lowers

Muscle focus:
abdomials

Objectives
pelvic lumbar stabilization
hip disassociation

Cues:
avoid hyperlordosis
keep shoulders relaxed
keep angle of knee joint 90 degrees throughout

5
Q

Hundred Prep

Block (Abdominals)

A

Set-up: Lying supine, legs in table top position, arms overhead

Movement:
exhale - lift arms, head, and chest, bringing arms to sides
inhale - lower body, return to starting position

Muscle Focus:
abdominals

Objectives:
abdominal strength
trunk stabilization

Cues:
Move head and chest as one unit
Avoid hyperlordosis, neck tension and bulging abdominals 
No bent elbows
Align with shoulders
6
Q

Roll Up

Block (Abdominals)

A

Set-up: Lying supine, arms overhead, palms facing each other, legs straight and together, feet plantar flexed

Movement:
inhale - lift arms up and forward, followed by head and chest
exhale - roll up
inhale - pause
exhale - roll down, returning to starting position

Muscle Focus:
Abdominals

Objectives:
Abdominal strength
Spinal mobility and stability

Cues:
Maintain a C curve throughout roll up and down
Pause when shoulders are aligned above hip joints
keep head aligned with spine, avoid lowering it between arms
lumbar come down into the mat

7
Q

Leg Circles

Block (Foundation)

A

Set-up: Lying supine, arms in T position or down by sides, one leg straight up to ceiling, foot dorsi flexed, other leg on mat, foot plantar flexed

Movement:
inhale - bring leg across center line, circle down and around
exhale - repeat, circle, same direction
reverse direction after 5 repetitions

Muscle Focus
abdominals

Objectives:
Pelvic lumbar stabilization
hip disassociation and mobilization

Cues:
Keep shoulders relaxed
maintain fluid movement
keep circle within range of pelvic control

8
Q

Rolling Like a Ball

Block (Spinal Articulation)

A

Set-up: Sitting in a balance position, body in a ball shape, legs bent, hands on shin (close to ankles), feet off mat

Movement:
Inhale - roll back
exhale - roll forward, return to starting position

Muscle Focus:
Abdominals

Objectives:
Truck stabilization
Shoulder stabilization

Cues:
Maintain fluid movement
keep ball shape consistent
do not bury head between knees
create the shape and maintain it
9
Q

Spine Stretch

Block (Spinal Articulation)

A

Set-up: Sitting upright, legs straight, feet dorsi flexed shoulder width apart, toes toward ceiling, arms reaching forward parallel to mat, palms facing each other.

Movement:
Inhale - no movement
exhale - roll down and forward through spine
inhale - pause
exhale - re-stack spine to starting position

Muscle Focus:
Abdominals
Back extensors

Objectives:
Spinal articulation
truck stabilization
hamstring stretch

Cues:
keep toes facing ceiling
maintain scapular stabilization
articulate spine as if rolling down and up a wall
keep head above shoulders not dropping
forward and down
body is active the whole time
10
Q

Side Lifts

Block (Lateral Flexion/Rotation)

A

Set-up: Lying on side, bottom arm straight with head resting on it pelvis perpendicular to mat, legs pressing together, top arm straight placed on side of body or on mat with elbow bent

Movement:
exhale - lift legs
inhale - lower legs without touching mat

Muscle Focus:
Abdominal obliques

Objectives:
Lateral flexor strength
Trunk stabilization

Cues:
Bias work toward abdominals
keep legs slightly forward of center line
avoid excessive use of lower back extensors

11
Q

Back Extension

Block (Back Extension)

A

Set-up: Lying prone, forehead on mat, arms by sides, palms pressing against legs

Movement:
Inhale - lift upper trunk
exhale - lower upper trunk, without touching mat

Muscle Focus:
Back extensors

Objectives:
Back extensor strength

Cues:
Keep head aligned with spine
Keep legs together and relaxed
Maintain abdominal support throughout
pubic bone down into the mat
turn off bottom
12
Q

Rest Position

Block (Foundation)

A

Set-up: kneeling with pelvis resting on heels, truck resting on thighs, arms reaching forward, neck relaxed, forehead on mat

Movement:
breath freely, relaxing back and expanding rib cage with each breath

Muscle Focus
relaxation of lower back

Objectives:
Relaxation
Stretch lumbar spine

Cues:
allow pelvis to sink toward heels
visualize lumbar vertebrae opening out
breathe fully and relax deeper with each breath
back slightly rounded