3098 – Balanced Body

3098 – Balanced Body – Advancing Your Mat Presenter: Portia Page AsiaFit – Bangkok 2016 Taking the traditional advanced Pilates mat exercises we will roll through a full sequence with smooth transitions and excellent concentration. Come and be re-inspired by the power of the classical Pilates work.

Traditional 34 Pilates Mat Exercises:

The Hundred



Rolling Like a Ball

Spine Stretch



Saw





Neck Pull



The Roll Up







Rollover







Leg Circles

Single Leg Stretch Double Leg Stretch

Open Leg Rocker

Swan

Scissors







Corkscrew

Single Leg Kick



Bicycle





Double Leg Kick



Shoulder Bridge

©2016 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.

www.pilates.com





1

Spine Twist

Teaser



Leg Pull Front





Jackknife



Hip Circles



Leg Pull

Kneeling Side Kick

Seal / Crab















Swimming



Side Kick





Side Bend (Mermaid)

Rocking / Control Balance



Boomerang

Pushups



©2016 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.

www.pilates.com

2

4 Skills to work on to achieve strong, fluid Pilates Mat workout: Skill 1: Lumbopelvic Stability – Neutral Pelvis, Breathing



Marching/Toe Taps

Opposite Arm/Leg Reach

Skill 2: Abdominal Strength – Spinal Flexion, Abdominal endurance

Ab Curls







Oblique Curls





Series of 5 - Abdominals

Skill 3: Inversions – Spinal Mobility, Trunk Integration, Back body strength

Pelvic Lifts

Bridge (flat/round)

Skill 4: Plank to Pushup – Scapular Control, Trunk Integration, Upper body strength

Plank







Side Plank





Back Plank

Sternum Drop

©2016 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.

www.pilates.com

3