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Flashcards in Mat Exercises Deck (39):
1

Chest Lift

P. 28

Remember arms reach up in air while lifting chest and lowering chest

2

Pelvic Clock

P. 30

3

Bridging

P.32

4

Dead Bug

P.34

5

Femur Arcs

P. 36

Variation: both legs

6

Bent Knee Opening

P. 38

Variation: both legs

7

Side to Side

P. 40

Progression: top leg extended or both legs extended
End with rotation stretch with feet on floor

8

Arm Arcs

P. 62

Movement is both arms together
Variation: alternating arms

9

Assisted Roll Up

P.64

Press legs away from body into hands keeping curl

10

Roll Up

P. 66

Variation: maintain arms reach overhead while elongating spine
Variation: hamstring stretch

11

Sidekick

P. 68

Front to back
Up and down
Passé- developpe

12

Prone Press Up

P. 70

13

Dart

P. 72

Variation: pump arms, palms up, or thoracic extension

14

Book Opening

P. 74

15

Spine Stretch

P. 112

Variation: Hands down with palms up or down
Sit in butterfly if unable to long sit or bend knees

16

Scarecrow

P. 114

Variation: on box or stack of mats to decrease shoulder mobility demand

17

Hundred

P. 136

Options: 90/90, legs extended, full hundred position

18

Mermaid

P. 138

Variation: add rotation
Country lateral stretch

19

Quadruped

P. 176

20

Leg Pull

P. 178

Can change hand position

21

Leg Pull Front

P. 180

Variation: add ankle rocking during hip extension
"Sweep the foot off the ground"

22

Swan I

P. 206

Press through top of feet, 1st and 2nd
Pelvis comes off the ground

23

Swan II

P. 208

24

Rollover

P. 210

Variations: knees bent or arms can be overhead or hovering on mat

25

Spine Twist

Part 2: p. 30

Variation: Diamond sit, seated on box, hold ring or cross arms

26

Standing Roll Down

Part 2: P. 32
Weight 60%balls of feet 40% heels

27

Single Leg Kick

Part 2: P. 50

Forearms on mat, elbows towards body, chest lifted, Pulse twice
Variation: pubic bone off mat, increase spine and hip extension, increase tempo

28

Swimming

Part 2: P. 52
Inhale for 4, exhale for 4
Variation: with spine extension

29

Saw

Part 2: P. 54

Remember articulation, thumb down
Variations: sit on box, knees bent in diamond,

30

Side Lift

Part 2: P. 90

Repeat 3-5 times

Variations: bend bottom knee or stagger feet

31

Rolling and Seal

Part 2: P. 92

Rolling: hands outside
Seal: hands inside, tap 3 times

32

Single Leg Stretch

Part 2: P. 112

Start: knees to chest grabbing one knee, then curl up, then extend opposite leg
Variations: feet pointed or flexed, hip flexion angle,

33

Cross Cross

Part2: P. 114

Prep: knees bent, feet on floor pivot on elbow

34

Corkscrew

Part 2: P. 116

35

Leg Circles

Part 2: P. 156

Variation: opposite knee bent

36

Double Leg Kick

Part 2: P. 158

Head to one side, flex feet during 3 kicks, extend arms and legs while lifting chest then turn head to opposite side as you lower down

37

Double Leg Stretch

Part 2: P. 160

Variation: reach to ceiling, one arm and leg at a time,

38

Push Up

Part 2: P. 186

Roll down and walk hands out to inverted V, push out into plank, 3 push ups, pike hips to inverted v, walk hands back to feet and then fool up

Bend knees on roll down/ up as needed

39

Twist

Part 2: P. 188

Prep: both hands stay on mat as hips lift
3-5 rotations on each side before lowering hips