Beginner Mat Exercise Concepts

Question 1

What are the concepts for the mat hundred exercise?

Answer 1

1. Warm up body, get blood flowing; 2. passively engage the transverse abdominus (with destabilizing arm pumps);
2. Focus mind on the work out
3. Engage rectus abdominus

Question 2

What are the concepts for the mat roll up / half roll back?

Answer 2

1. Articulate the spine
2. Strengthen all layers of abdominal muscles
3. Stretch the whole back of the body

Question 3

What are the concepts of the single leg circles

Answer 3

1. Challenge the stability of the Powerhouse with a moving limb
2. Stretch the hamstring and outer hip of the working leg
3. Mobilize the hip joint

Question 4

What are the concepts of rolling like a ball?

Answer 4

1. Massage the back muscles
2. Stretch and open up the spine
3. Stretch the hips
4. Teach control of the whole body movement from the abdominals

Question 5

What are the concepts for the single leg stretch?

Answer 5

1. Strengthen the abdominals
2. Stretch the hips
3. Challenge coordination

Question 6

What are the concepts for the double leg stretch?

Answer 6

1. Empty the air out of the lungs when knees are pulled to chest
2. Strengthen and challenge abdominals
3. Stretch hips and shoulders

Question 7

What are the concepts of the spine stretch forward?

Answer 7

1. Stretch the back body
2. Teach the lengthen and support the spine before flexion
3. Stretch the hamstrings

Question 8

What are the concepts for the Swan?

Answer 8

1. Introduce extension
2. Strengthen the upper and lower back
3. Teach control of Powerhouse even when lying prone

Question 9

What are the concepts for the side kick?

Answer 9

1. Strengthen outer thighs and hips
2. Connect use of legs to Powerhouse
3. Introduce side-lying movement and hip extension