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Pilates Mat > Mat Exercises > Flashcards

Mat Exercises Flashcards

1
Q
A

Half Curl

Tier 1

Upper Abdominals

Flexion

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2
Q
A

Half Swan 1

Tier 1

Erector Spinae

Extension

AKA Upper Back Strengthener 1

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3
Q
A

Superman

Tier 1

Erector Spinae

Neutral

(Upper Back Strengthener 2)

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4
Q
A

Toe Taps 1

Tier 1

Lower Abdominals

Lumbar Flexion

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5
Q
A

Hundreds 1

Tier 1

Abdominals

Flexion

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6
Q
A

Half Roll Down

Tier 1

Abdominals

Flexion

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7
Q
A

One Leg Circle

Tier 1

Abdominals

Neutral

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8
Q
A

Spine Twist

Tier 1

Internal/External Obliques

Rotation

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9
Q
A

Rolling Like a Ball

Tier 1

Abdominals

Flexion

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10
Q
A

Single Leg Stretch 1

Tier 1

Abominals

Flexion

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11
Q
A

Obliques 1

Tier 1

Abdominals

Flexion/Rotation

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12
Q
A

Shoulder Bridge 1

Tier 1

Hip Extensors

Neutral

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13
Q
A

Roll Over Hip Lift

Tier 1

Abdominals

Flexion

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14
Q
A

Half Swan 2

Tier 1

Erector Spinae

Extension

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15
Q
A

Heel Squeeze

Tier 1

Hip Extensors, Adductors

Neutral

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16
Q

Bottom Leg Should be Bent in Images

A

Side Kicks 1

Bottom Leg Bent

Tier 1

Hip Flexors, Extensors

Neutral

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17
Q
A

Side Leg Lift Series 1

Tier 1

Hip Abductors & Adductors

Neutral

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18
Q
A

Spine Stretch Forward

Tier 1

Abdominals

Flexion

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19
Q
A

Swan Dive 1

Tier 1

Erector Spinae

Extension

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20
Q
A

Watch Dog

Tier 1

Obliques

Neutral

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21
Q
A

Short Plank 1

Tier 1

Abdominals, Erector Spinae, Deep Spinal Stabilizers

Neutral

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22
Q
A

Push Up 1

(All 4’s)

Tier 1

Pecs, Triceps, Abdominals

Neutral

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23
Q
A

Half Curl with Breath

Tier 2

Upper Abdominals

Flexion

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24
Q
A

Half Curl/Half Arch

Tier 2

Abdominals/Erector Spinae

Flexion/Extension

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25
Q
A

Toe Taps 2

Tier 2

Lower Abdominals

Flexion

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26
Q
A

Hundreds 2

(Legs Straight)

Tier 2

Abdominals, Hip Flexors

Flexion

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27
Q
A

Half Roll Down with Breath

Tier 2

Abdominals

Flexion

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28
Q
A

Roll Up

Tier 2

Abdominals

Flexion

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29
Q
A

Single Leg Stretch 2

Tier 2

Abdominals

Flexion

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30
Q
A

Obliques 2

Tier 2

Abdominals (Obliques)

Flexion

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31
Q
A

Shoulder Bridge 2

Tier 2

Hip Extensors

Neutral

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32
Q
A

Breast Stroke

Tier 2

Erector Spinae

Extension

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33
Q
A

One Leg Kick 1

Tier 2

Hip Extensors

Neutral

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34
Q
A

Saw

Tier 2

Obliques/Multifidus

Rotation/Flexion

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35
Q
A

Neck Pull 1

Tier 2

Abdominals

Flexion

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36
Q
A

Obliques Roll Down 1

Tier 2

Abdominals

Flexion/Rotation

37
Q
A

Side Kicks 2

Bottom Leg Straight

Tier 2

Hip Flexors/Extensors

Neutral

38
Q
A

Side Leg Lift Series 2

Tier 2

Abdominals/Hip Abductors

Neutral

39
Q
A

Open Leg Rocker Balance

Tier 2

Abdominals, Hip Flexors

Flexion

40
Q
A

Teaser 1

Tier 2

Abdominals

Flexion

41
Q
A

Swan Dive 2

Slow rock - one leg at a time

Tier 2

Spinal and Hip Extensors

Extension

42
Q
A

Swimming 1

Slow swim - Contralateral lifts

Tier 2

Erector Spinae/Hip Extensors

Extension

43
Q
A

Short Plank 2

Tier 2

Trunk Stabilizers, Abdominals, Shoulders

Neutral

44
Q
A

Side Bend 1

Side Plank

Tier 2

Lats, Pecs

Neutral

45
Q
A

Push Up 2

Short Plank/Knees

Tier 2

Pecs, Triceps, Abdominals

Neutral

46
Q
A

Hundreds 3

with Ring

Tier 3

Abdominals

Flexion

47
Q
A

Double Leg Stretch

Tier 3

Abdominals

Flexion

48
Q
A

Scissors

Tier 3

Abdominals

Flexion

49
Q
A

Shoulder Bridge 3

Tier 3

Hamstrings/Glutes

Neutral

50
Q
A

Roll Over

Tier 3

Abdominals

Flexion

51
Q
A

One Leg Kick 2

Tier 3

Hamstrings

Neutral

52
Q
A

Neck Pull 2

Tier 3

Abdominals/Hip Flexors

Flexion

53
Q
A

Obliques Roll Down 2

Tier 3

Obliques

Rotation/Flexion

54
Q
A

Side Kicks 3

Hands behind head

Tier 3

Hip Flexors, Hip Extensors and Abductors

Neutral

55
Q
A

Side Leg Lift Series 3

Tier 3

Obliques

Lateral Flexion

56
Q
A

Teaser 2

Tier 3

Abdominals

Flexion

57
Q
A

Open Leg Rocker

Tier 3

Abdominals, Hip Flexors

Flexion

58
Q
A

Double Leg Kick

Tier 3

Erector Spinae/Hip Extensors

Extension

59
Q
A

Swan Dive 3

Slow Rock

Tier 3

Erector Spinae/Hip Extensors

Extension

60
Q
A

Swimming 2

Tier 3

Erector Spinae/Hip Extensors

Extension

61
Q
A

Short Plank 3

Tier 3

Pec Major, Abdominals

Neutral

62
Q
A

Leg Pull Front

Tier 3

Abdominals/Shoulder Girdle Stabilizers

Neutral

63
Q
A

Leg Pull 1

Tier 3

Hip Extensors/Shoulder Girdle

Neutral

64
Q
A

Hip Twist 1

Tick-Tock

Tier 3

Abdominals

Flexion

65
Q
A

Seal

Tier 3

Abdominals

Flexion

66
Q
A

Side Bend 2

Tier 3

Obliques/Shoulder Girdle Stabilizers

Lateral Flexion

67
Q
A

Push Up 3

Full Plank

Tier 3

Pect Major, Biceps, Triceps

Neutral

68
Q
A

Hundreds 4

Lowering Legs

Tier 4

Abdominals

Flexion

69
Q
A

Slow Double Leg Stretch

Tier 4

Abdominals

Flexion

70
Q
A

Jack Knife

Tier 4

Abdominals

Flexion

71
Q
A

Teaser 3

Tier 4

Abdominals

Flexion

72
Q
A

Swan Dive 4

Rock and Catch

Tier 4

Erector Spinae, Glutes and Hamstrings

Extension

73
Q
A

Hip Twist 2

Tier 4

Abdominals/Hip Flexors

Flexion

74
Q
A

Corkscrew

Tier 4

Abdominals

Flexion

75
Q
A

Push Up 4

Tier 4

Biceps, Triceps, Core Stabilizers

Neutral

76
Q
A

Scissors in the Air

Tier 5

Abdominals, Hip Extensors

Flexion

77
Q
A

Bicycle in the Air

Tier 5

Abdominals

Flexion

78
Q
A

Teaser 4

Tier 5

Abdominals/Hip Flexors

Flexion

79
Q
A

Teaser 5

To infinity and beyond

Tier 5

Abdominals/Hip Flexors

Flexion

80
Q
A

Swan Dive 5

Tier 5

Erector Spinae/Hip Extensors

Extension

81
Q
A

Leg Pull 2

Tier 5

Hip extensors/ Shoulder Girdle Stabilizers

Neutral

82
Q
A

Control Balance

Tier 5

Abdominals, Glutes and Hip Extensors

Flexion

83
Q
A

Side Kick Kneeling

Tier 5

Hip Abductors, Flexors, Extensors

Neutral

84
Q
A

Side Bend with Twist

Tier 5

Obliques, Shoulder Girdle Stabilizers

Lateral Flexors

85
Q
A

Side Body Twist

Tier 5

Abdominals

Lateral Flexion/Flexion/Rotation

86
Q
A

Lobster

Tier 5

Erector Spinae/Hip Extensors

Extension

87
Q
A

Rocking

Tier 5

Erector Spinae

Extension

88
Q
A

Boomerang

Tier 5

Abdominals, Hip Flexors

Flexion

89
Q
A

Push Up 5

(One Leg)

Tier 5

Biceps, Triceps, Core Stabilizers

Neutral

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