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Pilates > Mat flow exercises purpose and muscles > Flashcards

Mat flow exercises purpose and muscles Flashcards

1
Q

The Hundred Purpose

A

Warm-up, circulation, activate core

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2
Q

The Hundred Muscle Involvement

A

Primary: Rectus abdominis, transverse abdominis; Stabilizers: Pelvic floor, diaphragm; Supporting: Hip flexors, shoulder flexors

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3
Q

The Roll-Up Purpose

A

Spinal articulation, abdominal strength

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4
Q

The Roll-Up Muscle Involvement

A

Primary: Rectus abdominis; Stabilizers: Hip flexors; Supporting: Spinal erectors, hamstrings

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5
Q

The Roll-Over Purpose

A

Spinal mobility, core strength

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6
Q

The Roll-Over Muscle Involvement

A

Primary: Abdominals, hip extensors; Stabilizers: Shoulder girdle; Supporting: Hamstrings, spinal erectors

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7
Q

Single-Leg Circle Purpose

A

Hip mobility, pelvic stability

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8
Q

Single-Leg Circle Muscles

A

Primary: Hip flexors, adductors; Stabilizers: Core, glutes; Supporting: Obliques

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9
Q

Rolling Like a Ball Purpose

A

Spinal massage, core control

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10
Q

Rolling Like a Ball Muscles

A

Primary: Abdominals, hip extensors; Stabilizers: Shoulder girdle; Supporting: Hamstrings, spinal erectors

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11
Q

Single-Leg Stretch Purpose

A

Core activation, hip mobility

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12
Q

Single-Leg Stretch Muscles

A

Primary: Rectus abdominis; Stabilizers: Transverse abdominis; Supporting: Hip flexors

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13
Q

Double-Leg Stretch Purpose

A

Core strength, coordination

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14
Q

Double-leg stretch muscles

A

Primary: Rectus abdominis; Stabilizers: Transverse abdominis; Supporting: Hip flexors, shoulder flexors

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15
Q

Single Straight-Leg Stretch (Scissors) Purpose

A

Hamstring length, core strength

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16
Q

Single Straight-Leg Stretch (scissors) Muscles

A

Primary: Abdominals, hip flexors; Stabilizers: Transverse abdominis; Supporting: Hamstrings

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17
Q

Straight Leg Lower-Lifts Purpose

A

Lower abdominal activation

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18
Q

Straight Leg Lower-Lifts Muscles

A

Primary: Rectus abdominis, hip flexors; Stabilizers: Core; Supporting: Quads

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19
Q

Criss-Cross Purpose

A

Oblique strength, rotational mobility

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20
Q

Criss-Cross Muscles

A

Primary: Obliques; Stabilizers: Transverse abdominis; Supporting: Hip flexors

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21
Q

Spine Stretch Forward Purpose

A

Spinal articulation, hamstring stretch

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22
Q

Spine Stretch Forward Muscles

A

Primary: Abdominals; Stabilizers: Spinal extensors; Supporting: Hamstrings

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23
Q

Spine Twist Purpose

A

Rotation, control, oblique activation

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24
Q

Spine Twist Muscles

A

Primary: Obliques; Stabilizers: Transverse abdominis; Supporting: Spinal extensors

25
Saw Purpose
Rotation with hamstring stretch
26
Saw muscles
Primary: Obliques; Stabilizers: Core; Supporting: Hamstrings
27
Open-Leg Rocker Purpose
Balance, spinal articulation
28
Open-Leg Rocker Muscles
Primary: Abdominals; Stabilizers: Hip flexors; Supporting: Spinal erectors
29
Teaser Purpose
Full-body coordination and strength
30
Teaser Muscles
Primary: Abdominals, hip flexors; Stabilizers: Spine extensors; Supporting: Quads
31
Corkscrew Purpose
Core control, spinal articulation
32
Corkscrew Muscles
Primary: Obliques, rectus abdominis; Stabilizers: Transverse abdominis; Supporting: Hip flexors
33
Side Kick Series Purpose
Hip mobility, glute strength
34
Side Kick Series Muscles
Primary: Glute medius/minimus; Stabilizers: Core; Supporting: Obliques, hip flexors
35
Beats On Belly Purpose
Posterior chain engagement
36
Beats On Belly Muscles
Primary: Glutes, hamstrings; Stabilizers: Core; Supporting: Spinal extensors
37
Swimming Purpose
Extension, coordination, postural muscles
38
Swimming Muscles
Primary: Spinal extensors, glutes; Stabilizers: Core; Supporting: Shoulders, hamstrings
39
Single-Leg Kick Purpose
Hip flexor stretch, glute strength
40
Single-Leg Kick Muscles
Primary: Glutes; Stabilizers: Core; Supporting: Hamstrings
41
Leg Lifts Purpose
Posterior chain strength
42
Leg Lifts Muscles
Primary: Glutes, hamstrings; Stabilizers: Core; Supporting: Spinal extensors
43
Double-Leg Kick Purpose
Spinal extension, chest and hip flexor stretch
44
Double-Leg Kick Muscles
Primary: Spinal extensors; Stabilizers: Core; Supporting: Glutes, hamstrings
45
Swan Purpose
Spinal extension, upper back strength
46
Swan Muscles
Primary: Spinal extensors; Stabilizers: Core; Supporting: Glutes, shoulders
47
Mermaid Purpose
Lateral flexibility, oblique activation
48
Mermaid Muscles
Primary: Obliques; Stabilizers: Core; Supporting: QL, shoulder girdle
49
Leg Pull (Reverse Plank Leg Lifts) Purpose
Posterior chain, shoulder stability
50
Leg Pull (Reverse Plank Leg Lifts) Muscles
Primary: Glutes, hamstrings; Stabilizers: Core, shoulders; Supporting: Triceps
51
Seal Purpose
Spinal massage, coordination
52
Seal Muscles
Primary: Abdominals; Stabilizers: Hip flexors; Supporting: Spine extensors
53
Push Up Purpose
Upper body strength, core integration
54
Push Up Muscles
Primary: Chest, triceps; Stabilizers: Core, scapular stabilizers; Supporting: Shoulders, legs
55
Plank Single-Leg Lift Purpose
Core and glute strength, stability
56
Plank Single-Leg Lift Purpose
Core and glute strength, stability
57
Plank Single-Leg Lift Muscles
Primary: Glutes, core; Stabilizers: Shoulder girdle; Supporting: Hamstrings, spinal extensors
58

Pilates (13 decks)

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