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Mat Exercises
Disclaimer: The mat exercises are intended for use if you are in good health, chronic pain and injury free. These exercises have not been modified for injuries or chronic pain, please do not attempt these exercises if you are injured or experiencing chronic pain.
Exercise involves inherent risk and possible adverse physical reactions, please be advised that before beginning any exercise program, a complete physical examination is recommended.
Coccyx Curl:
The Coccyx Curl is a subtle exercise that gets you tapped into your deep abdominal muscle groups and loosens up your lower back. This is a great exercise to do as a warm up for your Pilates routine. This exercise is a challenge for your body awareness skills because of the subtle and deep work it requires of you. When done, with care, you can expect to feel your inner thighs connect into the pelvic floor and your transverse abdominal and oblique muscle groups. Your lower back will feel the relief and loosen up when the support of the core comes into play. Once you have found this connection it will transform the rest of your Pilates routine to a whole new level because these core muscle groups are important for every Pilates exercise.
Click on the image for step-by-step instructions on how to properly perform this exercise:
Knee Fold:
The Knee Fold strengthens your lower abdominal muscle groups which help support and stabilize the pelvis. The challenge will be the stabilization of your pelvis without losing your neutral spine and overworking your hip flexor. You will focus on your pelvic floor, transverse abdominal, and oblique muscle groups. This is a great exercise to help maintain your body through the everyday motions we go through in our daily lives like walking, and climbing stairs. This exercise is also used to help relieve lower back pain because of the focus on the stabilizing muscles of the pelvis.
Click on the image for step-by-step instructions on how to properly perform this exercise:
Curl Up:
The Curl Up can seem like it's all about the upper abdominal muscles but it is so much more than that. The Curl Up is not only a challenge to your upper abs but also your lower abdominals. The challenge will be to remain in a neutral spine while working and moving the upper body without overusing your pecs. You can expect to learn about the connection between the upper and lower abdominal cavity and how your inner thigh connection actually relates into your pelvic floor and transverse abdominal. This is a nice warm up for the classic Pilates abdominal exercise The hundred.
Click on the image for step-by-step instructions on how to properly perform this exercise:
The Hundred:
This is a modified version of The Hundred, more basic and less complicated to perform. The Hundred is a classic Pilates exercise focused on the core and coordination of the breath. We will begin nice and slow so you can learn the form correctly before advancing to the next level.You will find a connection of breath and abdominal work as you encourage your upper abdominal muscles to work without your pecs and upper back dominating the movement. At the same time you will continue the focus of the inner thighs into the pelvic floor and transverse abdominals strengthening your pelvic stability and freeing up your lower back.
Click on the image for step-by-step instructions on how to properly perform this exercise:
Side Glute:
The Side Glute is a simple movement that can be difficult to do correctly. It is easy for the hip flexor to take over and let your glute be lazy. The psoas tends to dominate because it is a powerful and large muscle, over time this overcompensation can lead to hip pain and chronic discomfort. You will learn how to fire up the glute so it dominates the exercise and gives your psoas a chance to relax. And of course this exercise is a great booty lifter when done correctly. On a side note this exercise also challenges your pelvic stability, abdominal connection is crucial to help keep your hips still while working the legs.
Click on the image for step-by-step instructions on how to properly perform this exercise:
Plank:
The Plank is a whole body exercise, from head to toe you are working while in this pose. We have introduced a modified version that has you on your forearms instead of your hands. Although the plank targets the core it really strengthens your body as a unit. To move into the plank position you must work your body as one piece, connecting into the legs, abdominal muscles, arms and back muscles all at the same time. Once you have gotten into position you need to be able to maintain it with integrity. Your whole body integration will be challenged in this exercise.
Click on the image for step-by-step instructions on how to properly perform this exercise:
The Saw
The Saw is a stretch that is wonderful for your spine, hamstrings and inner thighs. The challenge will be about pelvic stabilization and oppositional energy. This exercise will help increase your rotation and create more mobility of your spine. Your hamstrings and inner thighs will feel longer and you will feel like you have more range of motion afterwards.
Click on the image for step-by-step instructions on how to properly perform this exercise:
