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36 Cards in this Set
- Front
- Back
- 3rd side (hint)
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Roll-Up
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On back
Hands overhead Legs together, straight Articulate up--inhale, 1/2 up--exhale articulate down |
Spinal articulation
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Hundred
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in roll-up position
knees at 90 or extended up at 45 five counts inhale, five counts exhale |
abs
stabilized pelvis in neutral |
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single leg circles
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on back
left leg long, right at 90 inhale cross half way, exhale down/around |
abs to circle leg
pelvis remains stable neutral spine |
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Rolling like a Ball
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heels together, toes apart, knees bent
spine flexion roll back |
keep position thru motion
abs to create motion |
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single leg streches
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right knee in, left long
inhale for two, exhale for two |
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double leg stretches
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legs extend, arms go up
inhale extend, exhale arms circle around |
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single straight leg stretches
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legs long and spread
back straight exhale articulate down, inhale restack |
spinal articulation
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open leg rocker
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hands on ankles, legs extended
similar to rolling like a ball |
open leg balance
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Corkscrew
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open leg balance
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saw
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legs extended and spread
arms out at either side inhale twist exhale articulate down (pulse pulse) inhale twist back to front |
abs--obliques (internal/external)
spinal articulation |
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swan
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hands under shoulders
legs together inhale come up, exhale come to top |
use abs to keep spine long to not crunch spine
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shoulder bridge
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sitz bones in alignment
lay on back feet press floor pelvis first, articulate up |
hamstrings
*press ft/arms into floor spinal articulation |
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Sidekick: Front/back
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line up back with mat, legs diagonal
arm supports head, other arm pushes into mat inhale fron, exhale back |
control mvt of leg from abs
abs stabilize torso hamstrings work for back |
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Sidekicks: up/down
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line up back with mat, legs diagonal
arm supports head, other arm pushes into mat point inhale rise, flex exhale lower (x3) flex inhale rise, point inhale lower(x3) |
control mvt of leg from abs
abs stabilize torso hip rotaters |
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Seal
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reach arms b/t legs, hold ankles
inhale clap heels 3x exhale rock back, clap 3x |
abs suspend you overhead
keeps hip relaxed/released to clap |
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standing footwork (3 each way)
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heels together, toes apart
lift heels, bend knees/lower heels, extend knees bend knee, lift heels/extend knee, lower heels |
keep heels connected
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Three pilates fundamentals
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-Knee folds
-constructive rest -arms over |
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Retraction
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Scap back
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Retraction
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Scap back
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Protraction
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Scap forward
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Elevation
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Scap forward
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depression
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scap down
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+ Add a hint
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open leg rocker
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(8)
starts from open leg balance extended legs, hands on ankles rock back inhale back up exhale |
maintain shape
use abs to move use hams to press legs forward thru exercise |
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single leg kicks
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(8)
on belly, legs togther, upper body lifted, arms support under shoulders (sphinx) inhale right (2 pulse) exhale left (2 pulse) |
keep abs lifted
hams bend knee press fist to stay lifted out of shoulder |
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Shoulder Bridge
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(3)
for kick: extend up, flex lift (3 kicks each side) |
hams
*press feet/amrs into floor spinal articulation |
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Sidekicks: Up/Down
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(3 each)
Point inhale rise, flex exhale lower (x3) Flex inhale rise, point exhale lower (x3) |
control mvt legs from abs
abs stabilize torso hip rotato |
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upward rotation
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arms overhead
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+ Add a hint
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flextion
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arms up front
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+ Add a hint
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extension
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arm up back
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+ Add a hint
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abduction
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arms out
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+ Add a hint
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adduction
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arms in
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+ Add a hint
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medial rotation
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turn in
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+ Add a hint
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lateral rotation
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turn out
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+ Add a hint
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single straight leg stretches
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(5 sets) head lifted
right leg extended above, left just off floor |
stabilize pelvis in neutral
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double leg lower and lift
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(5 sets)
hands behind head pilates v inhale lower, exhale up |
stabilize pelvis
hold flexion of upper spine |
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Sidekicks: top leg circle
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On side, hand forward, 8 circle
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