Balanced Body Comprehensive Pilates exam with accurate || || || || || || ||
detailed solutions ||
Pilates Principles - ✔✔Balanced Muscle Development
|| || || || ||
Breathing
Centering
Concentration
Control
Precision
Relaxation
Rhythm/Flow
Whole Body Movement (Acivation)
|| || ||
Pilates Movement Principals (+Pre-Pilates Exercises for each) - ✔✔Abdominal Strengthening:
|| || || || || || || || || ||
|| *Ab Curl, Oblique Abdominals
|| || ||
Breathing: ||
|| *Diaphragmatic, Lateral, One Lung, || || || ||
|| * Sniffing Breath
|| ||
Lower Core Activation:
|| ||
|| *Fingertip Abdominals, All Fours Abs,
|| || || ||
|| * Pelvic Floor Engagement,
|| || || ||
|| * Standing Multifidi Engagement
|| || ||
||
Lumbopelvic Stability: ||
|| *Marching, Toe Taps || ||
,|| *Opposite Arm/Leg Reach || ||
Neutral Spine: || ||
|| *Use the Bones! Clock
|| || ||
Strengthening/Mobilizing the Spine: || || ||
|| * Cat/cow, Hip/Shoulder Circles,
|| || || ||
|| * Hip Circles, Tail Wag,
|| || || || ||
|| * Round/Flat Back Bridging,
|| || || ||
|| * Bridge Marching, Typewriter/HipDips/8's
|| || ||
|| * Prone Arm Reaches, Mini Swan
|| || || || ||
Shoulder Stability and Mobility: || || || ||
|| * Telescope Arms, Pinwheels, Angela Snow
|| || || || ||
|| * Sternum Drop
|| ||
Correcting Alignment: Too intricate to list. || || || || ||
Release Work: || ||
|| * Skull Clock, Pelvic Clock, Knee Stirs/Folds
|| || || || || ||
Stretching
|| * Down Dog, Cat/Cow, Child's pose,
|| || || || ||
|| * Kneeling Hip Flexor Stretch, Butterfly
|| || || || ||
|| * Half Straddle, Full Stradle, Knees to chest,
|| || || || || || ||
|| * Torso Twist, Figure 4, Hamstring,
|| || || || || ||
|| * Small Ball Hip Flexor
|| || || ||
, Pilates Movement Principals and 1 REFORMER exercise to teach that principle: -
|| || || || || || || || || || || ||
✔✔Abdominal Strengthening: short Box Abdominals || || || ||
Breathing: Footwork ||
Lower Core Activation: Kneeling Abdominals
|| || || ||
Lumbopelvic Stability: Bridging and Pelvic Lift || || || || ||
Neutral Spine: Feet in Straps
|| || || ||
Strengthening and Mobilizing the Spine: Shirt Spine || || || || || ||
Shoulder Stability and Mobility: Long Stretch
|| || || || ||
Correcting Alignment: Semi Circle || || ||
Release Work: || ||
|| Feet in Straps - side Splits
|| || || || || ||
|| Elephant (reaching there!) || ||
Stretching: Front Splits || ||
Pilates Movement Principals and 1 CHAIR exercise to teach that principle: - ✔✔Abdominal
|| || || || || || || || || || || || ||
Strengthening: Teaser on Floor || || || ||
Breathing: all of them || || ||
Lower Core Activation: Hamstring 3
|| || || ||
Lumbopelvic Stability: Standing Leg Pumps || || || ||
Neutral Spine: Hamstring Stretch 1
|| || || ||
Strengthening and Mobilizing the Spine: Swan || || || || ||
Shoulder Stability and Mobility: Hamstring 3
|| || || || ||
Correcting Alignment: Mermaid || ||
Release Work: : || || ||
Stretching: Achillies Tendon Stretch || || ||
detailed solutions ||
Pilates Principles - ✔✔Balanced Muscle Development
|| || || || ||
Breathing
Centering
Concentration
Control
Precision
Relaxation
Rhythm/Flow
Whole Body Movement (Acivation)
|| || ||
Pilates Movement Principals (+Pre-Pilates Exercises for each) - ✔✔Abdominal Strengthening:
|| || || || || || || || || ||
|| *Ab Curl, Oblique Abdominals
|| || ||
Breathing: ||
|| *Diaphragmatic, Lateral, One Lung, || || || ||
|| * Sniffing Breath
|| ||
Lower Core Activation:
|| ||
|| *Fingertip Abdominals, All Fours Abs,
|| || || ||
|| * Pelvic Floor Engagement,
|| || || ||
|| * Standing Multifidi Engagement
|| || ||
||
Lumbopelvic Stability: ||
|| *Marching, Toe Taps || ||
,|| *Opposite Arm/Leg Reach || ||
Neutral Spine: || ||
|| *Use the Bones! Clock
|| || ||
Strengthening/Mobilizing the Spine: || || ||
|| * Cat/cow, Hip/Shoulder Circles,
|| || || ||
|| * Hip Circles, Tail Wag,
|| || || || ||
|| * Round/Flat Back Bridging,
|| || || ||
|| * Bridge Marching, Typewriter/HipDips/8's
|| || ||
|| * Prone Arm Reaches, Mini Swan
|| || || || ||
Shoulder Stability and Mobility: || || || ||
|| * Telescope Arms, Pinwheels, Angela Snow
|| || || || ||
|| * Sternum Drop
|| ||
Correcting Alignment: Too intricate to list. || || || || ||
Release Work: || ||
|| * Skull Clock, Pelvic Clock, Knee Stirs/Folds
|| || || || || ||
Stretching
|| * Down Dog, Cat/Cow, Child's pose,
|| || || || ||
|| * Kneeling Hip Flexor Stretch, Butterfly
|| || || || ||
|| * Half Straddle, Full Stradle, Knees to chest,
|| || || || || || ||
|| * Torso Twist, Figure 4, Hamstring,
|| || || || || ||
|| * Small Ball Hip Flexor
|| || || ||
, Pilates Movement Principals and 1 REFORMER exercise to teach that principle: -
|| || || || || || || || || || || ||
✔✔Abdominal Strengthening: short Box Abdominals || || || ||
Breathing: Footwork ||
Lower Core Activation: Kneeling Abdominals
|| || || ||
Lumbopelvic Stability: Bridging and Pelvic Lift || || || || ||
Neutral Spine: Feet in Straps
|| || || ||
Strengthening and Mobilizing the Spine: Shirt Spine || || || || || ||
Shoulder Stability and Mobility: Long Stretch
|| || || || ||
Correcting Alignment: Semi Circle || || ||
Release Work: || ||
|| Feet in Straps - side Splits
|| || || || || ||
|| Elephant (reaching there!) || ||
Stretching: Front Splits || ||
Pilates Movement Principals and 1 CHAIR exercise to teach that principle: - ✔✔Abdominal
|| || || || || || || || || || || || ||
Strengthening: Teaser on Floor || || || ||
Breathing: all of them || || ||
Lower Core Activation: Hamstring 3
|| || || ||
Lumbopelvic Stability: Standing Leg Pumps || || || ||
Neutral Spine: Hamstring Stretch 1
|| || || ||
Strengthening and Mobilizing the Spine: Swan || || || || ||
Shoulder Stability and Mobility: Hamstring 3
|| || || || ||
Correcting Alignment: Mermaid || ||
Release Work: : || || ||
Stretching: Achillies Tendon Stretch || || ||
