Pilates Class Set Up

Question 1

What Is the general teaching formula for Pilates classes?

Answer 1

Name the exercise
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Explain the purpose and benefit by saying which body part is being worked on. For example, This is the Spine Twist. It is a mobility exercise for the mid-back. Note that you are not expected to reveal all of the muscles worked. This will only confuse your participants. Keep it basic and easy to understand.
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Give a short (1-2 layers) demonstration including just 2-3 specific verbal teaching points – try not to talk too much! Depending upon the exercise, it may be more appropriate to just give a visual demonstration, for example, when lying prone with your face down into the mat.
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Stand up and verbally instruct participants into the start position, briefly emphasising the fundamentals set-up
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Walk around the class and observe, correct, and reinforce important instructions and teaching points while the class performs the preparation exercise and then the exercise. Ensure you also give Pilates fundamentals reminders throughout
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Give visualisations to reinforce understanding of good technique

Question 2

What do you need to make sure you do before the first supine (laying on back) movement?

Answer 2

Set up and alignment
1) Set up supine and cervical spine placement- The knees will be bent with the feet in line with knees and the knees in line with the hips.
Visualisation: Imagine your feet are placed on tram lines, and a long piece of string lengthening you to the back of the room, from the tip of your head.
2) Shoulder stabilisation
You can stabilise the shoulders in the same way as you do standing, by drawing them away from the ears.
3) Place your arms down by your sides, palms facing the floor. Gently rock your pelvis forwards and backwards as in the standing position. Flatten your back towards the floor one way and then arch the back, exaggerating the curve in the lumbar spine as you move in the opposite direction. Halfway between these 2 points should be close to the neutral or natural position of your spine.

While performing the ‘rocking’ movement in the supine position both hands could be placed over the abdomen forming a triangle. The thumbs touch together at the point of the navel and the fingers rest together, index fingers touching on the pubic bone. When the pelvis is in neutral alignment your fingers and thumbs should be level. If the fingers are higher than the thumbs your pelvis is more flattened to the floor (posterior tilt) and if the thumbs are higher than the fingers the spine is in a more exaggerated curve (anterior tilt).
Visualisation: Imagine that your pelvis is a compass. This compass needs to be level, not dipping to the north or south
4) TVA: Imagine you are pulling on a tight pair of jeans and as you pull the zipper up you draw up the muscles inside you
5) Lateral thoracic breathing
Breathing full and wide, imagine your lungs as balloons as they fill with air.
NB. It is extremely important to reinforce the Pilates fundamentals throughout the whole class, whatever level you are teaching.

Question 3

What exercise could be used to prepare for the 100?

Answer 3

Double knee folds

Question 4

A basic Pilates beginner class consists of:

Answer 4

The main phase will consist of a mixture of strength and mobility exercises that work through all planes of movement
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When learning to teach Pilates you will follow a teaching formulae, identifying the purpose and benefit of the exercise, followed by a short demonstration before standing up to observe the group and drip feed instructions
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You will use a range of visualisations for each exercise
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You will offer progression, adaptation, and modifications throughout
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You will ‘set up’ the body supine before your very first supine exercise
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You will teach ‘imprint’ when the participants lift 2 legs from the floor
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All exercises will be layered for mixed ability
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You can use a range of pre-Pilates exercises to prepare the body for the main movement, where necessary

Question 5

What are the progressions, modifications and adaptions for the 100?

Answer 5

Progressions Adaptations Modifications
Stretch legs out
Beat the arms
Hold for more breaths (no more than 10)
Fewer reps
Go down a level
Keep head down
One leg only
Cushion/block under head
Cushion under lumbar spine
Block between knees

Question 6

What is a release stretch following the 100?

Answer 6

Full body (arms overhead laying down) stretch

Question 7

What would be an appropriate release stretch from swan dive?

Answer 7

Cat stretch

Question 8

What is an appropriate release stretch from shoulder bridge?

Answer 8

Knees to chest

Question 9

What would be an appropriate release stretch from ‘swimming’?

Answer 9

Child’s pose

Question 10

A good list of flowing positions

Answer 10

The 100
Shoulder Bridge
The One Leg Stretch
Side Kick a)
Swimming
Swan Dive
Side Kick b)
Rolling Back
One Leg Circle
Double Leg Stretch