Mat Exercises Level 1 Flashcards
Exercise list and order
The Hundred is Number 1. describe the goal and Cues.
To Promote Circulation. Improve Coordination.Center the mind and body while connecting to the power house.
cue. Lie on your back. knees bent. Lengthen your spine. place arms down along the body.
bring chin and knees to your chest.
advance - stretch legs.
Breath in for 5 counts and out for 5 counts. Pumping arms 6-8inches (bounce super ball.)
The Roll Up number 2.
Goal and Cues.
Promote articulation of the spine. Increase flexibility.corrects pelvic rhythm. ab strength.
Cue. lie on back. legs out straight. Pilates stance. Reach arms up to the ceiling.
inhale- Lift your chin to your chest and bring your head through your arms.
exhale- scoop and roll up. lift abs deeper. stay round w/ ribs lifted off your hips.
inhale: Roll down. Curling tail under. lower back.waist.lower rib.
exhale. Roll the rest of the way. one vertebrea at a time.
image. roll your pelvis like a wheel.
One Leg Circle number 3.
Goal and Cues.
Goal: Lengthen and tone thighs. stretch legs. Stimulate lower body circulation. pelvic stabilization.
Cue. Lie on back. bring one leg up to the ceiling. lengthen the other leg on the mat in the centerline. secure strap over ankle. anchor the arms,upper back, pelvis and head.
inhale: cross the lifted leg over the body to the opposite shoulder
exhale: circle and open as wide as your shoulder. return leg to center. toes in line with the nose.
after 5 reverse circle
image. cut a circle in the sky
Rolling like a ball is Number 4.
Goal and cues
Goal: Massage the Spine. Improve alignment. relaxation.
Cue.
wrap hands low around the ankles. one hand across holding the ankle and the other hold the wrist. heels close to your booty. Curl foreward and bring your head between your knees. Pilates point.
inhale. pull abs in and roll back to your shoulders. head off mat
exhale. Roll up and pause at the top.
image. balls have no hands and no feet. roll like a ball.
