PracticalPilates ONLINE 110915

INSTRUCTOR TRAINING OUTLINE
AEROBICS and FITNESS ASSOCIATION of AMERICA
110915
Copyright © 2010, 2008, 2005 by Aerobics and Fitness Association of America. All rights reserved. No part of
this book may be reproduced in any form or by any electronic means without permission in writing from the
publisher.
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©2010–2005 Aerobics and Fitness Association of America Practical Pilates™
PRACTICAL PILATES™
Table of Contents
Practical Pilates Course Agenda ................................................................................. iv

Objectives .................................................................................................................... 1
Pilates History and Foundation .................................................................................... 1
Benefits of Pilates-based Exercise ............................................................................... 2
Basic Theories of Pilates-based Exercise..................................................................... 2
Training Components of Pilates-based Exercise ......................................................... 5
Musculoskeletal Anatomy and Kinesiology Review ................................................... 7
Anatomy References.................................................................................................... 8
Spinal Alignment ......................................................................................................... 9
Postural Deviations.................................................................................................. 9
Methods for Ensuring Proper Spinal Alignment ................................................... 11
Imprinting .............................................................................................................. 14
Core Stabilization ...................................................................................................... 15
The Respiratory System ............................................................................................. 19
Breathing Techniques ................................................................................................ 20
AFAA 5 Questions™ .................................................................................................. 22
Class Design .............................................................................................................. 23
Creating a Balanced Class ......................................................................................... 24
Creating a Multi-Level Class ..................................................................................... 25
Cueing Techniques .................................................................................................... 26
Exercise Selections for a Practical Pilates Mat Class ................................................ 27
Generalized Modifications for Joint Injury or Instability .......................................... 28
Practical Mat Pilates Exercises .................................................................................. 30
References ................................................................................................................. 58
Appendix A: Research Review .................................................................................. 60
Appendix B: Resource Guide .................................................................................... 63
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PRACTICAL PILATES™
Topics to include the following:
Welcome and Introduction

Workshop Objectives
Pilates History and Foundation
Benefits of Pilates-based Exercise
Basic Theories of Pilates-based Exercise
Training Components of Pilates-based Exercise
Musculoskeletal Anatomy and Kinesiology Review, Anatomy References,
Spinal Alignment
Postural Deviations
Methods for Ensuring Proper Spinal Alignment Imprinting
Core Stabilization
The Respiratory System Breathing Techniques
Practical Mat Pilates Class
AFAA 5 Questions™ and Exercise Continuum

Creating a Balanced Class
Creating a Multi-Level Class
Cueing Techniques
Exercise Selections for a Pilates Mat Class
Generalized Modifications for Joint Injuries or Instability
Practical Mat Pilates Exercises
Exercise Progressions and Modifications
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Course Objectives
Upon completion of the Practical Pilates instructor training, you will be able to:
1. Integrate basic mind/body skills and techniques used in Pilates-based exercise into a general
group fitness setting.
2. Determine and apply Pilates-based exercises according to fitness goals, safety and
effectiveness.
3. Adapt and implement general group exercise instructional techniques to a Pilates-based
exercise program.
4. Comprehend and apply proper spinal alignment and breathing techniques within the confines
of Pilates-based exercise.
5. Learn the mind/body skills to train today’s clientele.
6. Improve group exercise instruction techniques, free-weight training, resistance/strength
training, dance, yoga, and martial arts.
7. Learn the importance of proper body alignment, how to increase strength and flexibility,
improve balance and coordination, body awareness, core stabilization and control.
8. Gain continuing education toward all current AFAA certifications, and demonstrate the
highest level of professionalism as guided by the AFAA Code of Ethics.
PILATES HISTORY AND FOUNDATION

Pilates is much more than a list of exercises. It is a way of connecting and conditioning the whole
being-body and mind (Latey, 2001). Pilates training combines elements from both Eastern and
Western traditions and philosophies of exercise. The Eastern approach embraces calm centering and
wholeness, with an emphasis on stretching and limbering. The Western approach brings more
attention to developing muscle tone and strength through movement. The combination of the two is
the basis for a holistic system of exercises for improving muscular strength and endurance, balancing
muscle strength with flexibility and achieving muscular balance, all with attention to conscious breath
and mindfulness of the movements.
The basis for the teachings of Joseph H. Pilates can be found in his original theory called
Contrology (Latey, 2001). Contrology is defined as “the complete coordination of body, mind, and
spirit” (Pilates, Miller, 2001). The underlying philosophy was centered on each participant having the
ability to acquire complete control of their own body. “Through repetition of its exercises,” the
participant “gradually and progressively acquires the natural rhythm and coordination associated with
all subconscious activities” (Pilates, Miller, 2001). In Contrology, each movement is taken to full
extension, involving every nerve, every muscle, and every motor neuron.
As a young man, Joseph Pilates became passionate about physical fitness as a way to transform his
physical appearance and improve his health. As a child, he suffered from rickets, asthma and
rheumatic fever (Latey, 2001). Pilates mixed practical movement styles from various modalities, such
as gymnastics, martial arts, yoga and dance. By the time he was 14 years old, his muscles were so
clearly defined that he began posing for anatomy charts. He was an accomplished skin diver, skier,
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boxer, and gymnast. In addition to these accomplishments, Joseph Pilates also worked in the circus.
The Pilates Method (as the Contrology system came to be called) was originally developed in the
early 1900s as a fitness program for interned Germans during WWI. It was at this time Joseph Pilates
created an apparatus from anything readily available (i.e., his bunk bed, bedsprings, surgical tubing,
and a chair). The real center of his work came from what he referred to as “the mat work.” In the
1920s, Joseph Pilates came to the U.S. and opened his first studio in New York. His program appealed
to dancers because it seemed to complement their traditional exercise training. His technique soon
became an integral part of many dance-based and physical therapy trainings.
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BENEFITS OF PILATES-BASED EXERCISE
1. Increases joint mobility, flexibility, balance, and body awareness (Blum, 2002; Maher,
2004).
2. Develops muscular strength and endurance (Mallery, MacDonald, Hubley-Kozey, Earl,

Rockwood, MacKnight, 2003).
3. Improves posture and alignment, which may relieve back strain and other postural-related
disorders (Blum, 2002; Maher, 2004).
4. Improves general mobility to allow more fluid and graceful movement (Segal, Hein, &
Basford, 2004).
5. Empirical research supports claim that exercise in general stimulates circulation and
blood oxygenation, boosting the body’s immune system (Bautmans, Njemini, Vasseur,
Chabert, Moens, Demanet, et al., 2005). However, no empirical research has been
conducted in this area specifically with Pilates-based exercise.
6. Empirical research supports claim that exercise in general improves cognitive function
(DiBrezzo, Shadden, Raybon, & Powers, 2005; Hatta, Nishihira, Kim, Kaneda, Kida,
Kamijo, et al., 2005). However, no empirical research has been conducted in this area
specifically with Pilates-based exercise.
BASIC THEORIES OF PILATES-BASED EXERCISE

1. Concentration and Control—All movement is initiated through the mind. Stimulation of
motor areas of the brain causes the initiation of movement. The motor areas receive input
from the cerebellum and they are involved in planning movements based on external
(especially visual) cues. Therefore, it is important to be conscious and focus on
connecting the mind and body. Each exercise should be executed with control and without
momentum to re-balance and re-align the body for core stability.
2. Centering—All Pilates-based movement should center on stabilizing the torso (Kavcic,

Grenier, & McGill, 2004). Strengthening this area transfers power to the limbs, arms and
legs, and also decreases stress to the ligaments and joints (Bodywork, 1997). Without core
strength it is difficult to ensure proper execution of the exercises (Kavcic, Grenier, &
McGill, 2004). Joseph Pilates believed that our physical energy exerted from the core is
used to coordinate our movements. Studies indicate, through electromyography (EMG)
activity, all the abdominal muscles, or the recruitment of various regions of the abdominal
muscles, are used in most body movement, thus emphasizing the importance of core
strength (Urquhart, Hodges, Allen, & Story, 2005).
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3. Breath—This principle acknowledges the breath as an integral part of every movement.
In Pilates-based exercise, the breathing technique emphasizes a deep diaphragmatic
inhale, followed by a forced exhalation through the mouth with each movement. When
performing Pilates-based exercises, the breath should lead the movement rather than the
movement lead the breath. Joseph Pilates believed that by exhaling to the point you feel
you are virtually out of breath and immediately refilling the lungs with clean, fresh air,
you will decrease the residual volume of air in the lungs and release excess toxins from
the body.
4. Precision and Flow—Pilates-based exercises flow from one position to the next; there are
no static exercises. By concentrating on the precision and flow of the movements, you
will be able to synchronize the movement with the breath, improving control and
kinesthetic awareness. This will allow for smooth transitions from one exercise to the
next. The focus should be on the quality of the movement versus the quantity of
repetitions. Proper execution will ensure the full effect of the exercise. Every part of the
body plays an important role in performing exercises safely and effectively. Movements
should be performed without strain; a person should never force the body into an
awkward or painful position.
5. Stamina—The physical or mental strength to resist fatigue and improve the ability to
perform over time. The result can be increased endurance, vigor and vitality and relates to
the cardiorespiratory, as well as musculoskeletal systems. Stamina is necessary to
improve core strength and endurance as well as the supplemental muscles that support
gross muscle movement.
6. Imagination/Intuition—Incorporate visualization and imagination to initiate muscle

movement. Become aware of the body and its signs. Avoid over training, pushing too hard
and forcing the body into an uncomfortable position. Use creativity and imagination as
you move in and out of positions.
7. Integration—Become more aware of your body as a single integrated unit. Identifying

the body’s deeper support system will increase the efficiency of movement. Focus on
creating a strong, stable torso and then build upon this foundation to rebalance the rest of
the body.
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TRAINING COMPONENTS OF PILATES-BASED EXERCISE
1. Strength and Stabilization—The focus of Pilates-based exercises is to work the deep
muscles as stabilizers. Although it is important to work the muscles as primary movers
(isolation), it is also important to work the muscles as stabilizers. Centering the body by
increasing core stabilization, as well as improving muscular strength and endurance, will
ultimately improve posture and alignment. Muscle balance will be achieved from the
process. Creating strong muscles within the core (scapulae, torso and pelvis) will help
reduce stress to the joints, as the core transfers power to the working limbs (arms and
legs) (Bodywork, 1997). It may also reduce the risk of potential injuries associated with
weak muscles and muscle imbalance (Saxon, Finch, & Bass, 1999).
2. Flexibility and Range of Motion—Flexibility training improves range of motion as a

joint. Improving flexibility overall may decrease the risk of potential injury and enhance
physical performance (Witvrouw, Mahieu, Danneels, & McNair, 2004). However this is a
controversial topic. Some research indicates that a person who is over-flexible might be at
risk of injuries (Ingraham, 2003).
Pilates-based exercises are intended to take the body through the full range of motion.
It includes dynamic stretching (stretching with movement through a full range of
motion). Movements are to be performed with control and without momentum. The
focus is on extending or elongating the muscles. Every exercise has a minimum and
maximum boundary or limitation, which determines personal range of motion. Because
each participant is different in strength and flexibility and body type, it is important to
remind them to work within their own limitations. Range of motion is very important
but should not be sacrificed for correct form and proper body alignment.
3. Proper Body Alignment—Proper body alignment is crucial in executing Pilates-based

exercises. Teaching and cueing proper body alignment to participants will help them to
also focus on proper body alignment in their daily activities. Proper body alignment is
necessary to correctly perform each exercise. This will ensure they are working muscles
they intend to work without increased risk of injury. The focus of each Pilates-based
exercise should be on quality rather than quantity of repetitions.
4. Balance—Balance is achieved when all of the body’s muscles work synergistically. To

achieve this, a person should be clear and free of extraneous thought. There are various
types of balance.
Symmetrical balance is balance that is achieved between opposing muscle groups
(anterior and posterior muscles) as well as bilateral (right and left side) for postural
support.
Balance between strength and flexibility can be achieved by lengthening tight
muscles and strengthening weak muscles.
Passive-aggressive approach refers to the minimum and maximum boundary of
movement. Instructing class participants to understand when to go deeper into a
stretch or adding a layer of difficulty to make an exercise more challenging. Each
exercise should challenge both mind and body equally. A person should feel mild
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tension, however, never force the body into a position. Imbalance can occur when
a person maintains a particular position for a long period of time.
Imbalance may also occur when the muscles are worked as primary movers (isolation)
and not as stabilizers (strong muscles compensate for the weak). Learning to include
exercises to improve balance or correct for any imbalances should be a necessary part of
Pilates-based training.
5. Coordination and Body Awareness—This component incorporates the concept of

mindfulness with movement. Increased awareness and focus will carry over into everyday
life and daily activities. By recognizing and strengthening the body’s core support system
(torso muscles), you learn how to move effectively and efficiently. Walking, gardening,
going up and down stairs, and performing your daily activities will become tasks that are
easier to accomplish. As the blood flow to the brain increases, so does mental clarity
(DiBrezzo, Shadden, Raybon, & Powers, 2005; Hatta, Nishihira, Kim, Kaneda, Kida,
Kamijo, et al., 2005).
NOTES
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MUSCULOSKELETAL ANATOMY AND KINESIOLOGY
REVIEW
(Major muscles and their primary joint actions)
Neck Sternocleidmastoid—cervical flexion

Scalenus (anterior, medial, posterior)—cervical flexion, extension and
rotation
Arms Biceps—elbow flexion

Triceps—elbow extension
Shoulders Deltoids—shoulder flexion, extension and abduction Rotators—

supraspinatus, infraspinatus, teres minor, and subcapularis
Chest Pectorals—horizontal shoulder flexion/adduction and medial rotation of

the arm
Upper/Mid Back Trapezius and Rhomboids—scapular elevation and retraction

Lower trapezius and latissimus dorsi—scapular depression
Anterior Torso Rectus Abdominis and Obliques—spinal flexion and rotation

Transverse abdominis—abdominal compression and expiration
Posterior Torso Erector Spinae—spinal extension
Buttocks Gluteus Maximus—hip extension and external rotation

Periformis, Obturator intenus, Obturator externus, Gemellus superior,
Gemellus inferior, Quadratus femoris—outward hip rotation
Anterior Upper Thigh Iliopsoas and Quadriceps—hip flexion and knee extension
Posterior Upper Thigh Hamstrings—knee flexion and hip extension
Outer Thigh Gluteus Medius and Tensor Fasciae Latae—hip abduction (movement
away from the midline of the body)
Inner Thigh Hip Adductors (adductors magnus, brevis, longus and pectineus)—hip
adduction (movement toward the midline of the body)
Anterior Lower Leg Anterior Tibialis—dorsi flexion
Posterior Lower Leg Gastrocnemius and Soleus—plantar flexion
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ANATOMY REFERENCES
Rectus Abdominis Internal Obliques External Obliques Transverse Abdominus
Erector Spinae Psoas and Iliacus Quadratus Lumborum

showing the Longissimus, (Hip Flexor) (Lateral Rotators)
Spinalis, and Iliocostalis groups
The Spinal Column
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SPINAL ALIGNMENT
The spine consists of 29 vertebrae. The spinal column is structured with four curves: the cervical
and lumbar spine are concavely curved, while the thoracic and sacrum spine are convexly
curved. The function of the curvatures in the spine is to increase the ability to absorb shock from
daily mechanical stress. However, gravitational forces, along with muscular imbalance and poor
posture, could cause an exaggerated curve of the spine. These excessive curves could lead to
chronic low back pain and discomfort.
You can achieve neutral position of the spine by maintaining the natural curves without any
exaggerations regardless of body position. In neutral spine, the position of the pelvis is
somewhere between an anterior and posterior pelvic tilt. The scapula should be retracted and the
tailbone should be pointed downward. Participants who have a lateral curvature (scoliosis) can
usually assume a neutral spine position if the natural curvatures (anterior/posterior) are not
excessive. In some cases, it might be more difficult for participants to assume a neutral spine
because of spinal deviations. In these cases, it is important to work with them individually to
teach them proper spinal alignment. As proper posture is maintained with strong core muscles, it
will become easier for participants to maintain neutral spine.
Pilates-based exercises involve moving in and out of neutral position as well as maintaining a
stabilized, neutral position throughout each exercise. It is crucial to teach participants how to
work toward maintaining a neutral spine. This ensures each participant will perform the
exercises correctly. Misalignment of the spine may result in muscle imbalance and/or possible
injury.
Postural Deviations
Postural deviations of the spine may lead to difficulties in exercise performance and/or injury to
the participant. A certain degree of deviation is common, as no two individuals are exactly alike.
Some common postural deviations include:
1) lordosis—excessive anterior pelvic tilt;
2) kyphosis—excessive rounding of the thoracic spine sometimes referred to as a hunch back;
and
3) scoliosis—excessive lateral curvature. These postural deviations may result in increased
injury potential.
Lordosis is an increased or excessive curvature of the lumbar spine (often referred to as
sway back). The low back, or lumbar spine, is designed to have a degree of curvature,
known as posterior concavity. An excessive curve of this region is associated with an
anterior tilt of the pelvis. Although lordosis may be congenital in nature, it is often a
result of tight hip flexors and back extensor muscles and weak abdominal muscles.
Strengthening the abdominal muscles and stretching the hip flexors and back extensors
may alleviate this condition.
Kyphosis is an abnormal rounding of the thoracic portion of the spine and is commonly
referred to as hunch back. Kyphosis is often seen in older adults and could be a result of
osteoporosis or osteoarthritis. Kyphosis may be identified with a rounded appearance of
the shoulders, often the result of tight pectoral muscles and over-stretched middle
trapezius and rhomboid muscles. Kyphosis is often accompanied by a forward head
(cervical lordosis) as the individual must compensate the cervical spine in order to look in
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a forward direction. Other common causes of kyphosis include muscular imbalances,
inflammation of the spine and poor posture.
Scoliosis is an abnormal lateral twisting or rotating of the spine (often resulting in an “S”
or “C” shape curvature of the spine). Scoliosis usually occurs in the thoracic region. This
deviation often results in one shoulder dropping lower than the other shoulder and can
potentially prevent the participant from maintaining proper spinal alignment. However, not
all individuals with scoliosis are symptomatic, as symptoms vary according to the degree
or severity of the deviation. Although a diagnosis should be made only by a health care
provider, scoliosis can be recognized by comparing the two shoulder heights when an
individual is bending forward if observed from behind.
NOTES
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Methods for Ensuring Proper Spinal Alignment
1. Triangle Method—Supine Position
• Double “V” Position (knees bent and feet flat on floor)
• All four corners of the feet are in contact with the floor (toes spread wide apart)
• Feet and knees are hip-width apart
• Tailbone is pressed down slightly (in contact with mat or floor)
• Shoulder blades are pressed down slightly (in contact with mat or floor)
• Create a space between the mid-back and the floor (just enough space for your hand to
slide underneath your back)
• Reach finger tips down toward the heels (slide shoulder blades toward heels)
• Lower chin toward chest (ensure head is aligned with spine)
• Place middle fingers on the symphysis pubic (pubic bone) with the middle fingers
touching each other
• Place hands flat on the lower part of the abdomen with the heels of the hands resting on
the anterior superior iliac spine (ASIS) forming a triangle
• The triangle should be in the frontal plane (flat surface). Thumbs should not be lower or
higher than the middle fingers. Imagine pouring water into the triangle—the water
should not spill out toward the head or feet. The pubic symphysis and the ASIS should
lie in the same plane
• Adjust position appropriately to create a flat triangle
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2. 12:00/6:00 Method—Supine Position
• Double “V” Position (knees bent and feet flat on floor)
• All four corners of the feet are in contact with the floor (toes spread wide apart)
• Feet and knees are hip-width apart
• Tailbone is pressed down slightly (in contact with mat or floor)
• Shoulder blades are pressed down slightly (in contact with mat or floor)
• Create a space between the mid-back and the floor (just enough space for your hand to
slide underneath your back)
• Reach finger tips down toward the heels (slide shoulder blades toward heels)
• Lower chin toward chest (ensure head is aligned with spine)
• Place right index and middle fingers on navel and slide the two fingers up above the
navel approximately two inches, this is 12:00. Then flex forward at the spine, while
performing a posterior pelvic tilt
• Place left index and middle fingers on navel and slide the two fingers down below the
navel approximately two inches, this is 6:00. Then arch the back and create an
excessive lordotic curve by performing an anterior pelvic tilt
• To find neutral position, find the mid-point between 12:00 and 6:00 (anterior/posterior
pelvic tilt). Create an equal amount of tension between the shoulder blades and the
tailbone
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3. Standing Position
• Feet are positioned a comfortable distance, about shoulder or hip-width apart (feel all
four corners of the feet in contact with the mat or floor)
• Toes point in the same direction as the knees
• Knees are unlocked; avoid hyperextension
• Lift the knee caps up toward the hips (contract the quadriceps)
• Point the tailbone down toward the floor (gluteal muscles are slightly contracted)
• Pull the navel toward the spine so the abdominal muscles are engaged
• The entire spinal column is in ideal alignment from the neck to the pelvis
• Head is in line with the shoulders; eyes forward
• Shoulder blades are slightly down; create space underneath the arms (arms should be
slightly away from the body)
• Form your triangle (refer to page 10, Triangle Method)
• From a side view, there should be a straight, vertical line from the head to the feet
NOTES
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Imprinting
Imprinting is a visualization technique that allows the participant to ensure proper body
alignment when working on the mat. When beginning, visualize the spine dropping into
the mat one vertebra at a time. The weight of the bones draw downward as though
sinking into a bed of sand. This allows the spine to feel grounded. The shoulder blades,
base of the neck and tailbone should be slightly pressed into the mat. Gluteal and leg
muscles relaxed. Imprinting can be used to counter balance excessive spinal curves that
may contribute to chronic back pain.
NOTES
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CORE STABILIZATION
The core refers to the scapulae, the torso and the pelvis. Core stability is achieved when the
muscles of the scapulae, torso and pelvis work synergistically to achieve a balanced static
tension so alignment can be maintained during the desired activity. Having a strong center or
core is important from the standpoint of function; any weakness or imbalance between anterior
and posterior muscles can have a direct effect on posture and the natural curvature of the spine.
If one of these areas is out of alignment, the entire unit is affected. If a participant is unable to
maintain proper body alignment and/or stabilize while performing the exercise, a modification of
the exercise should be recommended.
The following are causes of core instability:
1. Muscular imbalance
2. Weak muscles
3. Postural deviations
The following detailed information describes each of the major areas of the core: scapulae, torso
and pelvis.
Scapulae
The scapulae (shoulder blades) are flat triangular bones with three borders and three
angles. The anterior surface of the scapulae is smooth and slightly concave, and is
separated from the posterior side of the ribcage by a thin layer of muscles. The posterior
surface is much rougher, since many muscles are attached to it. The scapula lies very
close to this side of the ribcage, but does not articulate with it; rather it floats behind the
ribcage, suspended in a network of muscles and ligaments.
Scapular Stability is the ability to maintain shoulder girdle position while performing
weight bearing activities or working the upper extremities. Scapular stability allows
scapulohumeral rhythm with abduction or forward flexion of the shoulder. A neutral
shoulder girdle is maintained when there is balanced tension of intrinsic and extrinsic
muscles of the shoulder. This allows efficient alignment of the shoulder joints for
optimum function. Mobility of the scapular girdle along with shoulder joint action
allows the arms to move in many directions with large ranges of motion. The scapular
girdle provides a strong, stable fixed position so other movements can take place.
Joint Action of the scapulae includes elevation, depression, lateral protraction
(abduction), medial retraction (adduction), rotation (inferior angle moving toward
midline) and rotation (inferior angle moving away from midline). In activities of daily
living, the scapular movements are integrated with movements of the arm via shoulder
joint action. As the arm moves in a specific direction or position, the scapulae adjusts
itself to be in the most supportive position to re-align a moving humerus, which
prevents injury. The girdle itself is so freely moveable that the interrelationship
between the scapular muscles requires a balance of tension between six muscles to
maintain form and function (most important the trapezius, rhomboids and serratus
anterior). This is one reason these muscles play such an important role in postural
support and stabilization.
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What causes a person to lose scapular stability?
1. Weak intrinsic muscles:
• Winging the scapulae
• The inability to maintain a wide back
• The serratus anterior is not strong enough to keep the scapulae protracted
2. Imbalance of large muscle groups:
• The inability to keep the weight bearing down and back on the scapulae in the
side plank position
• Lengthening and weakness of the latissimus dorsi, rhomboids, lower and
middle trapezius and shortening and strengthening of the serratus anterior,
levator scapular, and upper trapezius may cause this imbalance
3. Postural deviation
Torso
Abdominal Muscles
There are four pairs of muscles within the abdominals group. These muscles are located
between the ribcage and the pelvis.
Rectus Abdominis—Joint action: spinal flexion, assists lateral flexion.
External Obliques—Joint action: spinal flexion, lateral flexion and rotation to opposite
side.
Internal Obliques—Joint action: spinal flexion, lateral flexion, rotation to same side.
Internal obliques have a biomechanical advantage in rotation because the lower fibers
are horizontal.
Transverse Abdominis—Joint Action: abdominal compression and expiration.
The abdominals consist of layers of muscles. When simultaneously contracted, the navel is
drawn toward the spine compressing downward and inward to the deepest layer, the
transverse abdominis. Having strong abdominal muscles allows you to be able to maintain
a supported torso for all types of physical activities. The transverse abdominis performs
abdominal compression, which creates a more “flattened, stronger” belly. The abdominal
muscles should be worked as a whole as well as individually. Abdominal work can
include muscle isolation exercises such as crunches, or stabilization exercises such as
plank. The focus should be on contracting all abdominal muscles rather than the rectus
abdominis alone. The muscles in the front, sides and back of the body should be
isometrically contracted for the best performance and function of these muscles.
NOTES
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Erector Spinae
There are three pairs of muscles that run on either side of the spine from the neck to the
pelvis.
Iliocostalis (most lateral), Longissimus, Spinalis (most medial)—Joint action: spinal
extension and lateral spine flexion. The spine is meant to flex forward and extend. Back
training includes both movements. To ensure total body conditioning, back training should
include working the entire back, including the cervical, thoracic and lumbar spine. All
back muscles should be strengthened and stretched.
What causes a person to lose torso stability?
1. Weak intrinsic muscles:
• The inability to use the abdominal muscles to draw the navel upward into
plank position.
2. Imbalance of large muscle groups
NOTES
Pelvis
The pelvis, also called the pelvic ring, is a roughly cylinder-shaped structure composed of
several articulating or fused bones, muscles (also known as the “pelvic floor”) and
ligaments.
Iliopsoas (Hip Flexors): The psoas and the iliacus both insert into the great trochanter
of the femur so they share a common tendon. The psoas originates at each of the
lumbar vertebrae and cartilage. The iliacus originates on the inner surface of ilium and
inner surface of the sacrum. Though the psoas and iliacus are most frequently referred
to together, the iliacus does not act on the spine as the psoas does. The psoas is the
primary hip flexor. Joint Action: hip flexion and outward rotation of the hip.
Quadratus Lumborum: The only true lateral spinal flexor. A flat sheet of fibers on
either side of the spinal column and beneath the iliocostalis. Joint Action: lateral spinal
flexion to the same side, and when both sides contract, depression (as the diaphragm
contracts).
Lateral (outward) Hip Rotators: Lateral (outward) hip rotation is performed by six
individual muscles (piriformis, obturator internus, obturator externus, gemellus superior,
gemellus inferior, and quadratus femoris). These six muscles cannot be palpated. The
gluteus maximus is also involved in outward rotation. The most well-known rotator is
the piriformis. Many people naturally rotate their hips outward, affecting their standing
stance as well as other positions causing other muscles to take over the exercise.
Overly strong lateral hip rotators can cause muscle imbalance, and therefore lead to
postural deviation and/or back problems.
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Medial (inward) Rotators: The tensor fascia latae and gluteus minimus. The tensor
fascia latae assists in hip flexion and abduction. The gluteus minimus assists in all hip
movements (flexion, extension, abduction, and outward rotation). These muscles have a
very strong pull in other directions besides their primary movement. Therefore, their
function is often to work as stabilizers for many exercises.
Pelvis Stability: The ability to hold the pelvis in a neutral position while using the
lower extremities or upper torso.
What causes a person to lose pelvis stability?
1. Weak intrinsic muscles
2. Imbalance of large muscle groups
NOTES
18
THE RESPIRATORY SYSTEM
The primary muscles of respiration are the diaphragm, the intercostal muscles, and the
transverse abdominis.
Diaphragm: The diaphragm is the primary muscle of respiration. It is a dome-shaped
muscle that sits in the chest like a parachute, dividing the thoracic and abdominal cavities
from each other. The diaphragm not only moves up and down but broadens and fans
outward with inhalation.
Intercostals (external and internal): These muscles consist of two sets of muscles; each
set is connected adjacent to the ribs and located in the spaces between the ribs. The fibers
of the internal intercostal muscles run from the costal groove of the rib above, downward
and backward to the upper border of the rib below. The external intercostal muscles run
downward and forward to the ribcage below, i.e., at right angles to the internal
intercostals.
Transverse Abdominis: The transverse abdominis is the deepest of the four abdominal
muscles. The fibers run horizontally. The transverse abdominis is active in compression,
stabilization, and vigorous exhalation and expulsion.
The secondary muscles of respiration include the sternocleidomastoid, scalenes, trapezius, and
pectoralis minor muscles. These muscles should remain secondary to the inhalation process as
they finish the inhalation after the diaphragm has dropped and the lungs have filled.
Sternocleidomastoid: The sternocleidomastoid muscle is most active in forced inspiration
and helps to elevate the sternum and the clavicle. The sternocleidomastoid muscle is the
largest and most important anterior neck muscle.
Scalenes (anterior, medius and posterior): The scalene muscles connect the cervical
vertebrae with the first two ribs.
Trapezius: A triangular shaped muscle in the upper back. The upper trapezius is
responsible for scapular elevation and upward rotation. These muscles tighten as a result
of inefficient breathing patterns.
Pectoralis Minor: Lifts the 3rd, 4th, and 5th ribs during forced inspiration. Attaches the
scapulae to the ribs and is also responsible for scapular depression and downward rotation.
NOTES
19
BREATHING TECHNIQUES
Breathing is an unconscious process that can be voluntarily controlled, and yet, breathing can be
much more than simply exchanging oxygen for carbon dioxide. Proper breathing can help us
optimize our health and wellness; whereas poor breathing can set the stage for illness and
disease. Unfortunately, many people do not breathe correctly, nor do they realize the importance
of proper breathing. Teaching people how to breathe correctly will help them learn to use proper
breathing techniques for exercise as well as for daily activities.
Benefits of Proper Breathing

• Breathing oxygenates and cleanses the body, keeping every cell bathed in oxygen (our
life force) in order to keep the body healthy.
• Breathing releases toxins from the body.
• Exhaling a full complete exhalation (to the point you are out of breath) eliminates the
stale air that accumulates at the bottom of the lungs (we need oxygen to live, therefore
we tend to inhale more than we exhale, creating stale air at the bottom of the lungs).
• Diaphragmatic breathing massages the internal organs as the diaphragm drops down
into the abdominal cavity and displaces the organs on each exhalation.
• Range of motion increases with breath (increasing range of motion will increase
flexibility).
Recommended Breathing Guidelines (Pilates-based exercises)

When we inhale, the air enters in through the nose or mouth, down the throat and into the
lungs which inflate and fill up the ribcage. The air circulates through the lungs; oxygen is
exchanged for the body’s waste product, carbon dioxide, and then the air is expelled up
the throat and out through the nose or mouth. The exhalation is forced. Forced exhalation
helps to create an abdominal brace, fully engaging all of the abdominal muscles by
bilaterally contracting the obliques. The goal is to coordinate breath with movement.
Breathing Exercise #1 (seated position)
Start with a neutral spine. Imagine fogging a mirror with your breath when you exhale
(warm breath).
Breathing Exercise #2 (supine position-double V-position 1)
Start with a neutral spine. When inhaling, imagine filling the lungs with air from the
bottom of the lungs up to the top. When exhaling, imagine fogging a mirror (warm
breath).
Breathing Exercise #3 (supine position-double V-position 2)
Start with a neutral spine. Place one hand on the upper abdomen and the other hand on
the lower abdomen and breathe. With natural breathing, the upper abdominal area
expands when you inhale, and sinks down toward the spine when you exhale. On your
next inhalation, try to keep the abdominal area from moving (expanding and sinking).
Visualize the breath filling the back and sides of the ribcage. Try to keep the breath in
the lungs rather than the abdomen.
20
Breathing Exercise #4 (seated or supine position-double V)
Staccato breath rhythm is inhaling thru the nostrils with 5 quick inhalations, followed
by 5 quick exhalations thru the mouth, engaging the transverse abdominis and deep
pelvic floor muscles. Complete 10 sets for a total of 100 counts. Commonly used for
the Hundred exercise and alternate breathing pattern for Swimming.
21
AFAA 5 QUESTIONS™
1. What is the purpose of this exercise?
Consider: muscular strength or endurance, cardiorespiratory conditioning, flexibility,
warm-up or activity preparation, skill development and stress reduction
2. Are you doing that effectively?

Consider: proper range, speed or body position against gravity
3. Does the exercise create any safety concerns?

Consider: potential stress areas, environmental concerns or movement control
4. Can you maintain proper alignment and form for the duration of the exercise?
Consider: form, alignment or stabilization
5. For whom is the exercise appropriate or inappropriate?

Consider: risk-to-benefit ratio; whether the exerciser is at a beginner, intermediate, or
advanced level of fitness; and any limitations reported by the participant
EXERCISE CONTINUUM
exercises that are safe, exercises that are high risk,
require little skill, and are require a great deal of skill,
appropriate for almost everyone and are appropriate only for
athletic, elite individuals
22
CLASS DESIGN
A well-balanced group exercise class should consist of a warm-up, body of the workout
(conditioning period) and a cool-down. Breathing techniques should be demonstrated and cued
in the beginning of the class to link mind, body and breath, and to ensure participants are
breathing correctly throughout the duration of the class. Breathing techniques may be
demonstrated in a variety of positions, however, the position most commonly used is supine, and
double “V” (knees bent and feet flat on floor).
Breathing: 3–5 minutes. Purpose: To connect mind, body and breath.
Warm-Up: 8–12 minutes. Purpose: To increase body core temperature, increase the heart
rate, warm the muscles and joints, and prepare the body for more vigorous exercise.
Conditioning Phase: 20–45 minutes (depends on length of class and goals). Purpose: To
increase strength, flexibility, body tone, body awareness, balance and coordination.
Cool-Down: 5–10 minutes. Purpose: To decrease body core temperature, increase

flexibility and relax.
NOTES
23
CREATING A BALANCED CLASS
(60-minute class)
Warm-Up—Each class should begin with a proper warm-up. The purpose of the warm-up is to
increase the body core temperature as well as prepare the muscles and joints for movements that
will follow. AFAA recommends an 8–12 minute warm-up, including a combination of
preparatory movements, breathing techniques, mind/body connection and introduce neutral
spinal alignment. Movements should include light to moderate limbering exercises as preparation
for more challenging exercises that will follow. For more information, refer to AFAA’s Basic
Exercise Standards and Guidelines, found in Chapter 17 of Fitness: Theory & Practice, 5th
Edition (AFAA, 2010).
Body of Workout—The conditioning period should include a series of exercises that focus on
increasing strength and flexibility. Balancing exercises should also be included. Exercises should
be performed in a slow and controlled manner and flow smoothly from one to another. Always
include modifications for beginner, intermediate and advanced level participants. Stabilization of
the pelvis, torso and scapulae, as well as exercises for the upper and lower body are
recommended. AFAA recommends the body of the workout range from 20–45 minutes in a one-
hour class.
Cool-Down—The purpose of the end of class cool-down is to relax, increase flexibility and
promote mind-body awareness. Stress reducing techniques or guided relaxation may also be
included. AFAA recommends a cool-down of approximately 5–10 minutes and should provide a
sense of completion.
NOTES
24
CREATING A MULTI-LEVEL CLASS
Instructors are encouraged to select exercises that can be adapted to teaching a multi-level class.
It is important to use specific verbal and visual cues, including modifications for beginner and
advanced level students. AFAA has always recommended teaching the intermediate level first,
and then showing various adaptations as appropriate to the individuals participating in that class.
While this method of teaching may be more challenging for the instructor, it allows each
individual to have a very personalized experience/approach within a group setting. Instructors
should also remember to cue modifications for participants with pre-existing medical concerns,
as well as other limitations specific to the execution of each exercise. The instructor’s goal is to
teach a safe and effective multi-level class so that participants can be successful regardless of
their ability level. The exercise selection should be based on this ability level as well as the
experience of the class participants. The instructor should continue to use his/her observation
skills throughout the class.
NOTES
25
CUEING TECHNIQUES
Verbal and visual cueing techniques are recommended in order to maintain a clear approach
when teaching a multi-level class. Some participants may understand how to perform an exercise
better by hearing it described; while others would prefer to see it demonstrated. A group fitness
instructor needs to be proficient at using both visual and verbal cueing to enable everyone in the
class to understand proper execution of each exercise.
Verbal Cueing refers to the words used to explain what the exercise is and how to
perform it. Set-up, body alignment, muscle names and breathing techniques are all
components that should be verbally explained to the class.
Visual Cueing often includes an actual demonstration of the exercise and shows the
participants correct body alignment, set-up and execution. Visual imagery is another tool
that may enhance the understanding of how to perform certain exercises.
Both visual and verbal instructional cueing methods are important when introducing
modifications and progressions of Pilates exercises. Most people benefit from the instructor’s use
of both cueing methods.
Example of Verbal vs. Visual Cues

Exercise: Spinal Imprint
Verbal—Press each vertebra from the base of the neck down to the tailbone into the mat
without shortening the torso.
Visual—Before lying on your back, watch how I demonstrate first. Notice my body
alignment as I am lying here in a straight position and elongating my spine.
Visual Imagery—Imagine you are lying in sand. Press each and every vertebra from the
base of the neck to the tailbone into the sand beneath you.
Other Form of Cuing: Hands-on

Tactile (touch)—Ask permission prior to touching. Touching or pointing to a specific area
of the body may help to improve alignment and technique.
Tips for Teaching a Multi-level Class

• Demonstrate the exercise; demonstrate a modification and/or a progression and then
return to the original exercise.
• Walk around the room and observe the students’ form, alignment and safety issues.
• Cue additional information based on your observations.
NOTES
26
EXERCISE SELECTIONS FOR A PILATES MAT CLASS
(EXAMPLE)
ELEMENTARY LEVEL INTERMEDIATE LEVEL ADVANCED LEVEL

Warm Up: Warm Up: Warm Up:
Breathing Elementary exercises All elementary and
Imprint Position plus the following: intermediate exercises
Bridge—Articulated Cat Full Roll Down
Partial Roll Down Knee Sway
Exercises: Exercises: Exercises:

Rolling Like A Ball Elementary exercises plus: All elementary and
Knee Sway Partial Roll Up intermediate exercises plus:
Modified Hundred Full Hundred Full Roll Up
Leg Circles Criss-cross Double Leg Stretch
Single Leg Stretch Seal Open Leg Rocker
Spine Stretch Forward Saw Double Leg Kick
Flight Swimming Teaser
Spine Twist Single Leg Kick Leg Pull Back
Side Leg Lift Side Kick Corkscrew: for leg circle progression
Leg Pull Front

Staggered Leg Lifts
Cool-Down: Cool-Down: Cool-Down:

Cat Cat Cat
*Modified Child’s Pose *Modified Child’s Pose *Modified Child’s Pose
Supine Relaxation Supine Relaxation Supine Relaxation
*Use Modified Child’s Pose for students with knee issues. Place a rolled-up towel behind knees or curl toes under to shift
body weight forward.
27
GENERALIZED MODIFICATIONS FOR
JOINT INJURIES OR INSTABILITY
EXERCISE CERVICAL LUMBAR SHOULDER KNEE HIP

The Hundred Head down or Feet on mat
supported on towel
Roll Up/ Roll Use only roll down Knees bent or partially Arms by side Knees bent
Down bent spacer between
legs
Leg Circles Bend leg on floor Use flex band

for support of
leg
Rolling Like Ball Feet down, hands Roll back to “C” curve Spacer between
on knees, roll only knees
back
Single Leg Stretch Head on mat, One leg on floor or leg One leg on floor
shoulders on mat up at tabletop or leg up at
tabletop
Double Leg Head on mat, No leg movement, leg Knuckles on Tabletop legs
Stretch shoulders on mat bent on floor or legs up forehead or at
at tabletop breast bone
Spine Stretch Knuckles on Bend knees, use wall Elevate hips

forehead, elbows or omit under sits
out bones*
Open Leg Rocker Omit Bend knees Bend knees Omit

throughout, legs up at
tabletop or omit
Seal Omit Depends on injury Begin without

claps concentrate Omit Omit
on balance
Saw Omit Bend knees and prop

under Omit Omit Omit
*The ischial tuberosities commonly known as your sits bones located at the base of your pelvis helps position the pelvis
and torso.
28
EXERCISE CERVICAL LUMBAR SHOULDER KNEE HIP
Head on mat, hands under Bend elbows

forehead or head on mat Lift only legs or
Flight (turned to side) with
slightly, arms to
arms or omit
shoulders on mat sides or omit
Head on mat, hands under In all fours

forehead or head on mat position, lift Upper body off end
Swimming (turned to side) with
Omit
opposite arm of raised platform
shoulders on mat and leg
Head on mat, hands under

forehead or head on mat Keep extended
Single Leg Kick (turned to side) with On incline or omit Omit
leg up at 90°
shoulders on mat
Head on mat, hands under

forehead or head on mat Head on mat, May need to
Double Leg Kick (turned to side) with shoulders on mat omit
shoulders on mat
May need to bend

Elevate under
Spine Twist knee and use a
sits bones
prop
Knuckles on
Limit Bring legs
Side Kick Prop head forehead or at
Range-of-motion slightly forward
breast bone
Seated position Don’t lift arms

Teaser Seated position or omit Bend knees Omit
or omit to ears
Bend support
Leg Pull Back Omit Omit Omit Omit
leg or omit
Modify with bent Modify to forearm Modify to bent

Leg Pull Front Omit Omit
knees or omit or omit knees
Possibly limit
Side Leg Lift Prop head Bend bottom leg
ROM
Bring legs slightly

Staggered Leg Lift Prop head Possibly omit
forward or omit
29
PRACTICAL MAT PILATES EXERCISES
The following exercises have been selected as the foundation for a basic practical mat pilates class. AFAA
recommends approaching a multi-level class using modifications and progressions for specific individuals.
WARM-UP
1. SUPINE BREATHING
Benefits: Connects mind and body, teaches breathing

techniques, and prepares both the mind and body for this
type of class.
Set-up: Lie in a supine position on the floor/mat, knees bent

(hip-width apart) and feet flat on floor/mat (double “V”
position). Find neutral spine by forming a triangle (with
both hands) on the lower area of the abdomen (as described
on page 10).
EXERCISE
Movement: Inhale, feeling ribs expand (front and back),
and fingers should separate. Exhale, with a forced
exhalation, compressing the navel down toward the spine,
closing the ribs, and bilaterally contracting the obliques.
Cues: As you inhale, imagine filling a water bottle with

your breath from the bottom up to the top. Release tension
between your shoulder blades and neck. Allow the chest to
open to facilitate breathing. Breathe deeply. Lengthen the
spine from the neck to the tailbone as you exhale. Feel all
four corners of your feet in contact with the floor/mat.
MODIFICATION
Number of breaths: 5–10
Modification: • Seated position—for those who cannot lay

supine or to re-emphasize seated neutral alignment.
• Place a towel under the head—for those who have neck
pain/discomfort or who cannot keep their neck neutral while
in the supine position.
Progression: As you exhale, extend the opposite arm and

leg while maintaining neutral spine.
PROGRESSION
30
WARM-UP
2. IMPRINT POSITION
Benefits: Preparation exercise. Increases body core

temperature and warms and prepares muscles.
Set-up: Lie in a supine position on the floor/mat, knees bent

(hip-width apart) and feet flat on floor/mat (double “V”
position). Find neutral spine by forming a triangle (with
both hands) on the lower area of the abdomen (as described
on page 10).
Movement: Inhale to prepare; exhale and gently press the

EXERCISE upper, mid and lower back toward the floor/mat. Inhale and
release the imprint.
Cues: Imagine you are lying in sand. As you exhale, gently

press each vertebra from the base of the neck to the tailbone
into the sand beneath you. Contract the abdominal muscles
as if you are putting on a tight pair of jeans. Relax neck,
shoulder, gluteal, and leg muscles. Feel all four corners of
your feet in contact with the floor/mat.
Breathing: Inhale to prepare. Exhale when imprinting.

Inhale release imprint.
MODIFICATION
Modification: Place a rolled-up towel under the head.
Progression: As you exhale, extend the opposite arm and

leg while maintaining imprint position.
PROGRESSION
31
WARM-UP
3. TABLETOP POSITION WITH IMPRINT
EXERCISE
Benefits: Preparation exercise. Increases body core temperature and warms and prepares
muscles.
Set-up: Lie in a supine position on the floor/mat, knees bent (hip-width apart) and feet flat on
floor/mat (double “V” position). Find neutral spine by forming a triangle (with both hands) on
the lower area of the abdomen (as described on page 10). Arms on the floor and relaxed at
your sides.
Movement: Inhale to prepare; imprint spine into mat; exhale and lift one leg up with knee
bent at a 90° angle, lift the other leg up to the same position (tabletop), hold for one breath and
lower one leg at a time without losing imprint.
Cues: Imagine you are lying in sand. As you exhale gently press each vertebra from the base
of the neck to the tailbone into the sand beneath you. Contract the abdominal muscles as if
you are putting on a tight pair of jeans. Relax neck and shoulder muscles.
Breathing: Inhale to prepare. Exhale when imprinting. Inhale release imprint.
Modification: Place a rolled-up towel under the head.
Progression: Hold tabletop and lift arms over head while maintaining imprint and neutral
scapula.
32
4. KNEE SWAY
EXERCISE 1 EXERCISE 2
Benefits: Warms up sides of torso and back. Develops pelvic stability and strengthens
abdominal muscles. Improves joint mobility of the hips.
Set-up: Lie in a supine position. Extend arms out to sides at shoulder height with palms
down. Bring legs up, one at a time, to tabletop position (tabletop position: lie supine, lift knees
up so they are aligned over hips—joint over joint knees to hips and joint to joint knees to
ankles). Point toes. Draw shoulder blades down and back, creating space between the ears and
the shoulders. Shoulders should remain in contact with floor/mat while performing the
exercise.
Movement: While maintaining imprint position, inhale lowering knees to floor. Turn head in
opposite direction, keeping knees together. Lower legs as far down as you can while
maintaining pelvic stability and keeping the shoulders in contact with the floor/mat. Exhale
and allow the abdominal muscles to lift knees up returning to tabletop position. The key is to
keep the knees parallel throughout the entire movement. Head returns to center position as
knees return to tabletop position.
Cues: Keep shoulders in contact with the floor/mat. Contract abdominal muscles. Maintain a
neutral or imprint position throughout the duration of the exercise. Keep knees together.
Breathing: Inhale as you lower the legs. Exhale as you lift the legs to tabletop position.
Number of repetitions: 8–12
Modification: • Keep heels on floor/mat. Keep head neutral; do not turn.

• Use a small block/spacer between knees if they do not stay stacked
throughout the entire movement.
Progression: Maintain neutral spine.
33
5. BRIDGE
Benefits: Heat building exercise. Warm-up for the torso, hip

flexors and legs. Strengthens abdominal and leg muscles.
Set-up: Lie in supine (double “V”) position with feet and

knees hip-width apart and feet flat on floor. Relax arms by
sides with palms facing down. Draw shoulder blades back
and down. Reach the fingers toward the feet, pulling the
shoulders down away from the ears.
Movement: Inhale then exhale, and begin to lift the tailbone

off the floor. Continue to pull the navel down toward the
EXERCISE
spine as you lift the spine off the floor/mat. Keep shoulder
blades in contact with the floor/mat at all times. Contract
abdominal muscles.
Cues: Pull the navel toward the spine as you lift your trunk.
Maintain neutral spine as you lift one vertebra at a time. Lift
only as high as you can while maintaining a neutral spine
and without arching the back. Lengthen spine from the neck
to the tailbone as you lift. Keep shoulder blades in contact
with the floor/mat at all times as if balancing on the base of
the shoulder blades. Contract abdominal muscles while
bridging to initiate movement through the spine and not the
MODIFICATION hips. Relax neck and shoulder muscles. Engage adductors
while keeping feet and knees hip-width apart.
Breathing: Inhale to set up. Exhale when you lift; inhale

when you lower, or hold with an inhale and exhale to lower.
Modification: Lift only the pelvis keeping the mid and

lower back in contact with the floor/mat.
Progression: One-legged bridge (keep hips level). Moving

bridge (arms lift and lower with the body).
PROGRESSION
34
6. THE HUNDRED
Benefits: Increases body core temperature, stamina, and
circulation with synchronized movement and breaths;
strengthens abdominal and scapular muscles.
Set-up: Lie in a supine position, bring knees to chest and
grasp legs below knees. Contract the abdominal muscles by
pulling the navel toward the spine. Lift head, neck and
shoulders off the floor/mat. Gently tuck chin down and toward
chest. Keep shoulder blades on the mat. Form the imprint
position by pressing the mid and lower back into the
floor/mat. Maintain thoracic flexion throughout the exercise
and lift to the bottom tips of the shoulder blades.
Movement: Maintain imprint position and extend legs in air
anywhere from a 90° to a 45° angle. Extend arms parallel to
your torso with palms facing down. Arms should be straight,
with elbows slightly bent. Inhale 5 breaths (staccato) and
pulse arms up and down 5 times, exhale 5 breaths (staccato)
MODIFICATION 1 and pulse arms up and down. Repeat for 100 counts.
Cues: Articulate movement from shoulder joint. Maintain
imprint position. Head and torso remain stationary. Relax neck
and shoulder muscles.
Breathing: Staccato breathing is recommended (sniffs in and
short blows out).
Number of repetitions: 10 cycles of 10 inhales and exhales,
equaling 100.
Modification 1: Feet flat on floor in double “V” position with
MODIFICATION 2
spine in neutral.
Modification 2: Legs in tabletop position with spine in
neutral or imprint.
Modification 3: Feet flat on floor in double “V” position with
thoracic flexion to bottom tips of the shoulder blades.
Modification 4: Legs in tabletop position with knees and hips
aligned (stacked joint over joint) and knees and ankles joint to
joint.
MODIFICATION 3
Progression: Straight legs (knees slightly bent) at a 45° angle.
MODIFICATION 4 PROGRESSION
35
7. ROLL UP/ROLL DOWN
Benefits: Increases body core temperature, strengthens

pelvis, abdominal and scapular muscles. Mild stretch for the
hamstrings.
Set-up: Begin in seated position with legs together or

slightly apart and extended. Pull the toes toward you as you
press the heels away. Extend arms out in front of the body at
chest height, palms facing each other or down toward
EXERCISE 1 floor/mat.
Movement: Keep quadriceps contracted to imprint thighs

into the floor. While relaxing the hip flexors, inhale, and
exhale as you roll down one vertebra at a time. Continue
reaching arms forward. Pull navel down toward the spine.
Lower the head last. Extend arms over head, and reach for
the ceiling as you lower your head. Inhale; then exhale as
you roll up one vertebra at a time curling ribcage over
EXERCISE 2 pelvis. Return to a seated position with arms extended in
front of the body at chest height.
Cues: Imagine your spine is a string of pearls. Roll down

and up one pearl at a time forming a “C” shaped curve in the
spine. Keep the backs of the thighs, calves and heels in
contact with the floor/mat.
Breathing: Inhale to set up; exhale when rolling down.

Inhale to set up; exhale when rolling up.
EXERCISE 3 Number of repetitions: 8–12
Modification: • Double “V” position with feet flat on

floor/mat if the hamstrings are tight.
• Roll halfway up and down.
• Use an exercise tube, band or rope.
Progression: • Begin in a seated position, leaning forward

MODIFICATION into spinal flexion, with fingertips touching the toes (“C”
shaped curve in the spine). As you roll down, keep your
arms next to your ears. As you lower your head to the mat,
extend your arms over head with your fingertips touching
the floor. As you roll up, keep your arms next to your ears,
covering your ears with your upper arm.
• Roll up and down with knees bent.
PROGRESSION
36
8. LEG CIRCLES
Benefits: Warm-up for hips, increases circulation and hip

joint mobility, strengthens the pelvis, abdominal and
scapular muscles, and lower body muscles; stretches the
hamstrings.
Set-up: Lie in a supine position, extend one leg down on

floor/mat, bend the opposite leg and pull the knee in toward
the chest. Extend the bent leg up as you point your toes
toward the ceiling. Keep the legs straight, with knees soft.
Relax arms by your sides, palms facing down. Contract
abdominal muscles in imprint position.
EXERCISE
Movement: Initiate movement from the hip joint. Pretend
you are drawing a circle on the ceiling with your big toe, but
do not rock or tilt your hips. Stabilize the pelvis while
forming the circle with the leg in imprint position. The
movement should be smooth and fluid.
Cues: Focus on stabilizing the core muscles and keep the

hips from rocking side to side as you circle your leg. As the
muscles become stronger try to make the circle larger.
Extend your leg toward the ceiling. Maintain an imprint
MODIFICATION position. Relax shoulder and neck muscles.
Breathing: Inhale as you cross the midline of the body and

exhale as you take the leg away from the midline of the
body.
Modification: • In double “V” position, draw the circle

with one knee while keeping one foot flat on the floor/mat.
• Keep one foot flat on the floor with the knee bent. Extend
the opposite leg straight up.
Progression: Increase range of motion of leg circle.
PROGRESSION
PROGRESSION
37
9. ROLLING LIKE A BALL
Benefits: Increases body core temperature, massages and

releases the spine, improves balance and control,
strengthens abdominal muscles.
Set-up: Sit tall (neutral spine) with the knees bent and
pulled in tightly to chest so toes barely touch the floor (heels
elevated). Place your right hand above your right ankle and
your left hand above your left ankle.
Movement: Inhale, form a “C” shaped curve in the spine
(spinal flexion); gently tuck your chin down toward chest
and roll back onto the upper back/shoulder blades as you
EXERCISE
pull the navel down toward the spine. Exhale and roll up
maintaining the “C” shaped curve in the spine. Once you
reach seated position, return to neutral spine.
Cues: As you roll back and up, keep your feet the same
distance away from your buttocks. Relax neck and shoulder
muscles. Contract the abdominal muscles. Keep your eyes
to your navel as you roll down and up. Roll back onto the
upper back and shoulders (avoid rolling onto the neck).
Breathing: Inhale to roll back and exhale as you roll up. Or
switch breath pattern and exhale to roll back and inhale as
you roll up.
MODIFICATION
Modification: Lie down on mat and pull the knees in
toward the chest. Lift head, neck and shoulders to form a
“C” shaped curve in the spine. Roll up and back, however,
avoid rolling on the neck and tailbone.
Progression: As you roll up, balance on sits bones* with
toes elevated.
*The ischial tuberosities commonly known as your sits bones located at
the base of your pelvis help position the pelvis and torso.
PROGRESSION
38
10. SINGLE LEG STRETCH
Benefits: Strengthens abdominal muscles and synchronizes

breath with movement to improve coordination and control.
Lengthens muscles in legs.
Set-up: Lie in supine position and lift head, neck and

shoulders off floor/mat. Imprint mid and lower back and
extend the left leg out to a 45–90° angle. Bring the right
knee in toward the chest. Place the right hand above the
right ankle and the left hand below the right knee.
Movement: Alternate pulling the knees to the chest.
EXERCISE Cues: Maintain imprint position. If the back lifts up off the
floor/mat, and you are unable to maintain imprint position,
lower the extended leg to a position in which the imprint
position may be maintained. Relax neck and shoulder
muscles.
Breathing: Exhale each time you switch legs.
Modification: Keep one foot in contact with the floor/mat at

all times, lifting one knee at a time. May also leave head
down and work on coordination with leg movement.
MODIFICATION
Progression: Lower extended leg to a 45° angle. Place
hands behind head to increase work through abdominals.
MODIFICATION PROGRESSIO
N
39
11. DOUBLE LEG STRETCH
Benefits: Strengthens abdominal muscles and

synchronizes breath with movement to improve
coordination and control. Lengthens muscles in
legs.
EXERCISE 1
Set-up: Lie in a supine position with both knees
bent and pulled in toward chest. Lift head, neck and
shoulders off floor/mat. Imprint mid and lower
back. Place the right hand below the right knee and
the left hand below the left knee.
Movement: Inhale with both knees bent and pulled

in toward chest. Exhale and simultaneously extend
arms straight over head then extend both legs to a
45–90° angle while maintaining imprint position.
EXERCISE 2 Inhale as you circle arms around to sides of body
and back to starting position with knees bent and
hands below the knees.
Cues: Continue to pull the navel toward the spine

as the arms and legs extend. Keep shoulder blades
lifted off the mat. Extend the legs and lengthen the
muscles in the legs. Bring the extended legs to a
position in which the back remains in contact with
the floor/mat. If the back lifts off the floor/mat,
place your feet on the floor (double “V” position).
EXERCISE 3 Breathing: Inhale in supine position with both

knees pulled in toward the chest. Exhale as you
extend the arms and legs. Inhale as you circle the
arms around to sides of body and return to starting
position with knees bent and hands below the knees.
Modification: Instead of extending the legs to a 45–

MODIFICATION 90° angle, bring feet to floor/mat to double “V”
position and perform the arm pattern.
Progression: Bring legs to a 45° angle.
PROGRESSION
40
12. CRISS-CROSS
Benefits: Strengthens abdominal muscles and synchronizes

breath with movement to improve coordination and control.
Lengthens muscles in legs.
Set-up: Lie in a supine position with both knees bent and

pulled in toward chest. Lift head, neck and shoulders off
floor/mat. Imprint mid and lower back. Place the right hand
below the right knee and the left hand below the left knee.
Movement: Inhale, maintain imprint position, and extend

one leg out to a 45° angle. Place fingertips, unclasped,
behind head. Exhale, pulling opposite knee in toward the
EXERCISE shoulder on the same side, and extend the opposite leg. At
the same time, rotate opposite elbow toward the bent knee.
Continue to alternate, exhaling each time the knee bends in
toward the shoulder.
Cues: Maintain imprint position. Keep shoulder blades

lifted off mat. Lengthen the muscles in the extended leg.
Bring the extended leg to a position in which the back
remains in contact with the floor/mat. Keep elbows open
while rotating from the torso. Lead the movement from the
shoulder not the elbow. Avoid rocking the hips.
Breathing: Exhale each time the knee bends in toward the

shoulder.
MODIFICATION Number of repetitions: 8–12

1
Modification 1: If the back lifts off the floor/mat, or if you
feel any stress or strain in the back, place your feet on the
floor/mat (double “V” position) and alternate one leg at a
time while the opposite foot remains in contact with the
floor/mat. Knuckles can also be placed on the forehead with
the elbows out.
Modification 2: Legs in table top position and perform

spinal flexion with rotation.
Modification 3: Perform exercise with opposite arm on

floor with support.
MODIFICATION Progression: Bring legs to a 45° angle.

2
41
13. SPINE STRETCH
Benefits: Stretches spine and hamstring muscles.
Set-up: Sit tall on the sits bones with legs extended straight
out in front and separated shoulder-width with toes gently
pointed. Reach under your seat and pull the fleshy part of
the buttocks away from your tailbone so that you are sitting
on your sits bones. Extend arms out in front of you at chest
height. Spine is in neutral position. Lift torso, lengthen the
spine and relax the shoulders. Align the shoulders over the
hips. Create space between the ears and the shoulders.
Movement: Inhale, then exhale as you contract the

abdominal muscles and pull the navel toward the spine
EXERCISE
(beginning from your head). Round the spine forming a “C”
shaped curve in the spine (spinal flexion) as you reach
forward toward your feet. Flex the feet, bringing the toes
toward the nose, as you round the spine. Inhale, exhale as
you roll up one vertebra at a time, leading with the chest,
and return to starting position.
Cues: Focus on spinal flexion rather than hip flexion.

Remain in a seated position with the sits bones in contact
with the floor/mat. Keep knees soft. Imagine your body
rounding over a large ball. Restack the vertebrae as as you
roll your torso back up to starting position.
MODIFICATION Breathing: Inhale, then exhale as you move into spinal
flexion; inhale, exhale as you roll back up.
Modification: • Bend knees.

• Place hands on upper thighs and walk the hands down the
thighs below the knees and then up the thighs to seated
(start) position.
• Sit on towel, foam block or rolled up mat.
• For those who need more support, sit with back against a
wall.
Progression: In spinal flexion position, grasp the heels or

the lower foot.
PRoGRESSIoN
42
14. OPEN LEG ROCKER
Benefits: Strengthens abdominal muscles, increases balance

and coordination, and stretches hamstrings.
Set-up: Sit tall with the pelvis in a slight posterior tilt. Legs
are bent in table top position, shoulder-width apart.
Movement: Inhale as you deepen flexion of lumbar and

thoracic spine and roll back one vertebra at a time creating a
“C” shaped curve in the spine (spinal flexion). Roll on to
upper back or shoulder blades (avoid rolling on to neck).
Exhale as you roll up to a seated position, lengthening the
spine and balancing on the sits bones in a slight posterior
pelvic tilt.
Cues: Contract the abdominal muscles. Keep your eyes to

EXERCISE your navel as you roll down and back up. Roll back onto the
upper back and shoulders, but avoid rolling onto your neck.
Breathing: Inhale as you roll back, and exhale as you roll

up. Or switch breath pattern and exhale to roll back and
inhale to roll up.
Modification: • For those with weak abdominals, bring toes

to mat each time you roll up.
• For those with tight hamstrings, bend knees to tabletop
position, with hands behind thighs.
• Bend knees and perform the Rolling Like A Ball exercise.
• Begin in a supine position and roll halfway up and down
MODIFICATION
(avoid rolling on tailbone).
Progression: Straight legs.
PROGRESSION
43
15. SAW
Benefits: Strengthens abdominal muscles, improves joint

mobility in the spine, and stretches the hamstrings and lower
back muscles
Set-up: Sit tall on sits bones; extend legs and separate them
slightly wider than hip-width apart or to the corners of the
mat. Flex feet so toes point up. Extend arms to sides of body
with palms facing forward.
Movement: Inhale, twist torso into spinal rotation; exhale

and flex forward at the spine and touch the left pinky toe
with the right pinky finger. Inhale as you roll back up in
spinal rotation; exhale as you bring the torso back to center
EXERCISE 1
and return to starting position. Repeat on opposite side.
Cues: Flex forward from the hips prior to performing spinal

flexion. Keep hips square. Keep abdominal muscles
contracted. Pull in opposition with your arms, engaging
deltoid muscles.
Breathing: Inhale during spinal rotation; exhale as you flex

the torso forward. Inhale as you roll back up into spinal
flexion; exhale as you bring the torso back to center and
return to starting position.
EXERCISE 2 Modification: •Keep knees slightly bent.

• Bring pinky to side of lower leg instead of the toe.
Progression: Bring legs slightly further apart and/or

increase range of motion.
EXERCISE 3
PROGRESSION
44
16. SEAL
Benefits: Strengthens abdominal muscles, increases balance

and coordination, and stretches hips and back.
Set-up: Sit tall with the pelvis in a slight posterior tilt. With
legs bent, bring the soles of the feet together. Hold the feet
with both hands. Form a “C” shaped curve in the spine
(spinal flexion).
Movement: Inhale as you roll back one vertebra at a time

creating a “C” shaped curve in the spine (spinal flexion).
Roll on to upper back or shoulder blades (avoid rolling on to
EXERCISE neck). Exhale as you roll up to a seated position. Balance
with feet elevated and clap feet together three times.
Cues: Contract the abdominal muscles. Keep your eyes to

your navel as you roll down and back up. Roll back onto the
upper back and shoulders, but avoid rolling onto your neck.
Breathing: Inhale as you roll back, and exhale as you roll

up.
Modification: • Clap one or two times.

• Bring feet to mat each time you roll up.
• Bend knees and perform the Rolling Like A Ball exercise.
MODIFICATION
• Begin in a supine position and roll halfway up and down
(avoid rolling on tailbone).
• For tight shoulders, hold arms around outside of legs.
Progression: Slide hands under calves and grasp outside of

feet.
PROGRESSION
45
17. FLIGHT
Benefits: Increases range of motion, flexibility and strength

of the spine, improves core and pelvic stability, stretches
front of torso and strengthens buttocks and leg muscles.
Set-up: Lie in a prone position with arms to sides of body

and palms up. (May also choose to place hands face down
or in to avoid medial rotation of shoulders). Place forehead
and tops of feet on floor/mat. Pull shoulders down and away
from the ears. Pull the navel toward the spine. Press the
anterior superior iliac spines (ASIS) into the floor/mat.
Contract the abdominal and gluteal muscles.
EXERCISE
Movement: Inhale, exhale as you lift the head, neck,

shoulders and upper torso together while keeping the head
aligned with the spine and feet in contact with the floor.
Cues: Continue pulling the navel up toward the spine. Keep

the head and neck aligned with the spine. Reach the hands
toward the feet. Lengthen the spine. Contract the gluteal
muscles.
Breathing: Inhale, exhale as you lift the head, neck,

shoulders and upper torso. Inhale as you lower.
MODIFICATION Number of repetitions: 8–12
Modification: Lift only the head, neck, shoulders and

chest.
Progression: • Lift head, neck, shoulders, chest, upper

torso, and both legs together (increase range of motion);
perform slower holding each repetition longer.
• Place legs hip distances apart and slightly laterally rotate

(keeping hips, knees and ankles in alignment) maintaining
pelvis in neutral when lifting both legs.
PROGRESSION
46
18. SWIMMING
Benefits: Strengthens spine, upper torso, buttocks and leg

muscles, improves core and pelvic stability, and stretches
the front of the torso.
Set-up: Lie in a prone position with arms extended over

head and palms down. Place forehead and tops of feet on
floor/mat. Place feet approximately hip-width apart. Pull the
shoulders down and away from the ears. Pull the navel
upward toward the spine. Press the ASIS into the floor/mat.
EXERCISE Slightly contract the abdominal and gluteal muscles.
Movement: Lift head, left arm and right leg off the
floor/mat. Alternate lifting one arm and the opposite leg,
keeping movements controlled and even.
Cues: Keep muscles in arms and legs contracted. Reach in

opposition (elongate/lengthen the muscles). Pull shoulders
down and away from the ears. Keep navel lifted.
Breathing: Inhale and exhale as you alternate arm and leg

movements. For a variation, use Staccato Breath as alternate
breathing pattern.
MODIFICATION
Modification: • Lifting opposite arm/leg with head on

floor.
• Keep one foot on the floor/mat at all times.
• Lift only one limb at a time.
• For those with limited ROM at hips and shoulders,
perform in all fours position using opposite arm/leg lift.
Progression: Lift torso off floor/mat.
PROGRESSION
47
19. SINGLE LEG KICK
Benefits: Increases core stability and lower body strength

and flexibility.
Set-up: Lie in a prone position with legs extended (tops of

the feet in contact with the floor/mat). Clasp your hands
behind your back, with arms straight, forearms parallel, and
shoulder blades retracted. Pull the abdominal muscles
inward, dropping the tailbone toward the floor with the
spine in a neutral position. Align your head and neck with
your spine.
EXERCISE Movement: With the pelvis in contact with the floor/mat,

pull one heel toward your buttocks (knee flexion) and
perform two pulses toward the buttocks. First pulse with
toes pointed (plantar flexion); then pulse with the foot flexed
(dorsi flexion). Point the toes and lower the foot back down
to the floor/mat. Repeat with opposite leg.
Cues: Keep legs/feet hip-width apart. Keep ASIS bones in

contact with the floor/mat. Keep head and neck aligned with
spine.
Breathing: Staccato breathing. Inhale; then exhale two

times while pulsing the foot toward the buttocks. Inhale as
MODIFICATION you lower the foot to the floor/mat.
Modification: • Bring head down to mat and place hands

under forehead.
• Place forearms on floor under shoulders for those with lack
of scapula ROM.
Progression: Lift torso. Lift upper thighs keeping ASIS

bones in contact with floor/mat.
PROGRESSION
48
20. DOUBLE LEG KICK
Benefits: Increases core stability and lower body strength

and flexibility.
Set-up: Lie in a prone position with legs extended (tops of

the feet in contact with the floor/mat). Clasp your hands
behind your back, arms straight with forearms parallel, and
shoulder blades retracted. Pull the abdominal muscles
inward, dropping the tailbone toward the floor with the
spine in a neutral position. Align your head and neck with
your spine.
EXERCISE Movement: With the pelvis in contact with the floor/mat,

pull both heels in toward your buttocks (knee flexion) and
perform three pulses toward the buttocks with feet flexed .
Cues: Keep legs/feet hip-width apart. Keep ASIS bones in

contact with the floor/mat. Keep head and neck in alignment
with the spine.
Breathing: Staccato breathing. Inhale; then exhale three

times while pulsing the feet toward the buttocks. Inhale as
you lower the feet to the floor/mat.

MODIFICATION Modification: Place head on mat and with hands under
forehead.
Progression: • Lift torso and hold in a stabilized position.

• Perform single leg kick to original exercise.
PROGRESSION
49
21. SIDE KICK
Benefits: Improves core stability, strengthens the hip and

thigh muscles, improves range of motion and joint mobility
of the hip joint, and stretches hamstrings and hip flexors.
Set-up: Lie on your side with your spine in a neutral

position. Gently rest your head above your bottom arm.
Bring the top arm in front of the body and place the hand
flat on the mat with fingers turned in slightly for balance and
support. Shoulders, hips and knees should be “stacked” one
EXERCISE 1 on top of the other. Lift the top leg to hip level height and
lengthen it as if to make it longer than the bottom leg. By
pulling the top leg, notice the space created between your
waist and the floor/mat.
Movement: While pointing the toes (plantar flexion), swing

the top leg as far in front of you as possible without
sacrificing form or range of motion. Pulse two times. Flex
the foot (dorsi flexion) and move the leg behind you as far
as possible without sacrificing form or range of motion.
EXERCISE 2 Pulse two times.
Cues: Maintain a neutral spine throughout the exercise. Pay

particular attention to keeping hips aligned.
Breathing: Staccato breathing. Inhale as leg comes forward

(two pulses) and exhale as leg moves back (two pulses).
Modification: • Place towel between head and extended

lower arm.
• Bring both legs forward slightly to start or bend bottom
MODIFICATION
knee to help anchor the position and maintain balance.
1
Progression: Increase number of pulses.
MODIFICATION
2
50
22. SIDE LEG LIFT
Benefits: Strengthens lower body and core muscles.

Increases range of motion of the hip joint.

position. Shoulders, hips and knees should be “stacked” one
on top of the other. Lift the top leg to hip level height and
lengthen it as if to make it longer than the bottom leg. This
will create a small space between your waist and the
EXERCISE floor/mat. Gently rest your head above your bottom arm.
Extend your bottom arm and allow your head to rest on or
slightly above your bottom arm, which is in an extended
position. Keep head aligned with the spine. Bring the top
arm in front of the body and place the hand flat on the
floor/mat for balance and support.
Movement: Inhale; point the toes and lift the leg as high as
you can while maintaining body alignment. Hips should
remain stacked with toes pointed forward. Exhale; flex the
MODIFICATION foot and lower the leg back to hip height. Repeat opposite
leg.
Cues: Continue elongating the top leg. Keep the hips and
shoulders stacked without rolling forward or back. Maintain
the space between the waist and the floor/mat.
Breathing: Inhale; lift leg, exhale; lower leg.

PROGRESSION 1 Modification: • Place a rolled up towel between head and
arm.
• Bring both legs slightly in front of the torso or bend the
bottom knee for more stability.
Progression: Forearm or elbow position (spine must

maintain neutral position).
PROGRESSION
2
51
23. STAGGERED LEG LIFT
Benefits: Strengthens lower body and core muscles.

position. Shoulders, hips and knees should be “stacked” one
on top of the other. Lift the top leg to hip level height and
lengthen it as if to make it longer than the bottom leg. This
will create a small space between your waist and the
floor/mat. Gently rest your head above your bottom arm.
Extend your bottom arm and allow your head to rest on or
slightly above your bottom arm, which is in an extended
EXERCISE position. Keep head aligned with the spine. Bring the top
arm in front of the body and place the hand flat on the
floor/mat for balance and support.
Movement: Lift the bottom leg up to meet the top leg; then
slowly lower both legs to floor.
Cues: Continue elongating the top leg. Keep the hips and
shoulders stacked; avoid rolling forward or back. Maintain
the space between the waist and the floor/mat. Use control
when executing the movement and avoid momentum.
Maintain neutral spine.
MODIFICATION Breathing: Inhale, exhale as you lift the bottom leg, inhale
as you lower both legs.
Modification: • Place a rolled up towel between your head

and arm.
• Bring both legs slightly in front of your torso.
Progression: Forearm or elbow position (spine must

maintain neutral).
PROGRESSION
52
24. SPINE TWIST
Benefits: Improves spine mobility and relaxation, stretches

sides of torso, and strengthens abdominal and shoulder
muscles.
Set-up: Sit tall on the sits bones with the legs extended
straight out to the front; lengthen the torso maintaining a
neutral spine.
Movement: With the legs and ankles active and together

and the knees relaxed, inhale; then exhale and twist torso to
the side, allowing the shoulder and head to follow the
movement of the torso. Place the opposite hand on the mat
EXERCISE close to the outside of the thigh you are twisting toward. As
you exhale, go deeper into the stretch or pulse three times
(staccato breathing). Inhale and return to starting position.
Repeat twist in opposite direction.
Cues: Lift your chest tall. Relax your shoulders. Twist

equally in both directions. Be sure your shoulders and arms
follow the the torso.
Breathing: Inhale center, exhale as you twist.
Modification: • One knee bent.

MODIFICATION • Both knees bent.
Progression: • Lift both arms up to shoulder height,

keeping them extended out to the side.
• Bend the elbow of the arm to twisting side.
PROGRESSION
53
25. LEG PULL BACK (Reverse Plank with Leg Lift)
Benefits: Strengthens pelvis, core and scapular muscles.
Strengthens upper and lower body muscles.
Set-up: Sit tall, with legs extended straight out in front.
Reach under your seat and pull the fleshy part of the
buttocks away from your tailbone so that you are sitting on
your sits bones. Place hands slightly behind the body in a
comfortable position with the fingers turned in toward the
body for balance and support or place hands with fingers
pointing out to sides to help lessen stress to wrists and
shoulders.
EXERCISE 1 Movement: With the arms straight and the muscles in the
legs contracted, lift your body up off the mat while
maintaining neutral spine. Balance on hands and heels.
Gently point the toes and lift one leg at a time while
maintaining the position of the hips.
Cues: Keep hips level. Maintain neutral spine. Relax neck
and shoulder muscles. Keep head in alignment with the
spine. Open the chest to facilitate breathing. Be sure the
shoulders are aligned over the wrists as you lift.
Breathing: Inhale; exhale lift one leg; inhale lower the leg.
Continue alternating.
EXERCISE 2
Modification 1: Start in seated position and articulate spine
when lifting and lowering with spine in neutral.
Modification 2: Perform the exercise on the forearms
instead of the hands to reduce load on arms but increase
load on core muscles.
• Lift leg three times and return to start;
repeat on opposite leg three times.
• Feet flat on floor with knees bent.
MODIFICATION
• Legs parallel for those who tend to lock out knees.
1 • Lift pelvis and lower to start without leg lift sequence..
Progression: Increase range of motion.
MODIFICATION
2
PROGRESSION
54
26. TEASER
Benefits: Strengthens the abdominal muscles, hip flexors

and quadriceps. Strengthens and stretches lower back
muscles throughout the motion of the exercise.
Set-up: Lie in a supine position with head, neck and

shoulders elevated. With legs slightly wider than hip-width
apart, lift legs to a 45° angle with toes pointed. Extend arms
out in front, slightly above shoulder level.
Movement: Inhale; reach arms up and toward the feet as

you roll up off the floor/mat one vertebra at a time. Lift legs
higher as you reach for the feet. Form a “V” shape with your
body and extend the arms over head and next to your ears.
EXERCISE
Exhale, roll down.
Cues: Relax neck and shoulder muscles. Elongate the spine.

Roll up and down one vertebra at a time.
Breathing: Inhale as you roll up; exhale as you roll down.
Modification: • One leg extended knee level, other foot flat

on floor.
• Decrease range of motion.
• Place feet on wall for support.
• Start from seated position on top of sits bones with hands
MODIFICATION
on floor.
• Feet flat on floor in double “V” position.
• Legs in tabletop position.
Progression: • Place a small ball or ring between

legs/arms.
• Start with arms extended overhead.
PROGRESSION
55
27. CAT
Benefits: Mind/body connection. Warm-up for the upper

torso while stretching and limbering the abdominal and back
muscles.
Set-up: Begin in an all-fours position. Hands shoulder-

width apart. Knees hip-width apart. Hips and knees aligned
(stacked joint over joint). Shoulders and wrists aligned,
stacked joint over joint. Spread fingers apart. Push down on
floor/mat with thumbs and index fingers so that the webbed
EXERCISE part of the hand is in contact with the floor/mat. Rotate arms
bringing the elbow creases forward without hyperextending
the elbows. Curl toes under. Maintain neutral spine.
Movement: Inhale in neutral position with the abdominal

muscles contracted (elongate the spine). Exhale, tuck chin
toward chest in a comfortable position and pull the navel up
toward the spine as you round your back creating a “C”
shaped curve in the spine (spinal flexion). Tailbone points
down toward the floor/mat. Return to neutral position with
toes curled under.
MODIFICATION
Cues: Elongate the spine; contract abdominal muscles.
1
Keep head aligned with spine for the duration of the
exercise. Relax neck and shoulder muscles.
Breathing: Inhale in neutral position; exhale in spinal

flexion.
Modification 1: Wrist concerns: Fist position, or hold

weights. Keep toes flat.
Modification 2: Elbow position

MODIFICATION
2 Progression: Modified Child’s Pose—Greater range of
motion (particularly the lower lumbar).
PROGRESSION
56
28. LEG PULL FRONT (Plank with Leg Extension)
Benefits: Strengthens pelvis, core and scapular muscles.

Strengthens upper and lower body muscles.
Set-up: Begin in push-up prone position with shoulders

aligned above the wrists. Distribute the weight of the body
equally between the hands and feet. Press the heels slightly
back. Keep fingers pointed forward. Rotate the arms so that
the elbow creases face forward without locking or
hyperextending the elbow.
Movement: Inhale; exhale as you lift one leg at a time; keep

EXERCISE the gluteal muscles contracted.
Cues: Maintain neutral spine. Keep elbows soft. Relax neck

and shoulder muscles. Keep head in alignment with the
spine.
Breathing: Inhale, exhale lift one leg, inhale, lower the leg.
Continue alternating.
Modification: • Start in all fours position. Hover knees 2–3

inches from floor, then lower and repeat.
• Start in all fours position, hover knees; lift one leg.
MODIFICATION • Perform the exercise on the forearms instead of the hands.
1 This will reduce scapular stabilization and increase core
stability.
Progression: Increase range of motion.
MODIFICATION
2
57
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implications for prevention. Sports medicine, 28(2), 123-135.
Schroeder, J.M., Crussemeyer, J.A., & Newton, S.J. (in progress). Flexibility and Heart Rate
Response to an Acute Pilates Reformer Session.
Segal, N. A., Hein, J., & Basford, J. R. (2004). The effects of Pilates training on flexibility
and body composition: an observational study. Archives of physical medicine and
rehabilitation, 85(12), 1977-1981.
Urquhart, D. M., Hodges, P. W., Allen, T. J., & Story, I. H. (2005). Abdominal muscle
recruitment during a range of voluntary exercises. Manual therapy, 10(2), 144-153.
Witvrouw, E., Mahieu, N., Danneels, L., & McNair, P. (2004). Stretching and injury
prevention: an obscure relationship. Sports medicine, 34(7), 443-449.
59
APPENDIX A
RESEARCH REVIEW
In recent years, the Pilates method has come to the forefront of the fitness industry due to a
landmark court decision allowing the use of the Pilates name free of trademark restrictions
(http://www.balancedbody.com/pilates_decision.pdf). Pilates is one of the fastest growing fitness
activity trends in the health and fitness industry. The benefits of Pilates are purported to include
increased kinesthetic awareness, improved posture, stability and coordination, as well as
enhanced balance, flexibility and strength, increased circulation and blood oxygenation with
improved immune system, and improved cognitive function.
Over the years, the Pilates method has been shown to improve dancers’ dynamic balance,
dance technique and aesthetics, leaping ability. Pilates has also been effective in decreasing
recovery time for knee, ankle and foot injuries within the dance population (Hutchinson,
Tremain, Christiansen, & Beitzel, 1998).
Because Pilates-based exercise is new to mainstream health and fitness enthusiasts, there is
not a good deal of empirical research to support the purported benefits within the general
population. However, limited research has been conducted with respect to the various effects of
Pilates-based exercise on health (most of which has been conducted on older adults and
pregnancy). This research suggests that Pilates-based exercise can increase joint mobility,
flexibility, balance, and body awareness (Blum, 2002; Maher, 2004), develop muscular strength
and endurance (Mallery, MacDonald, Hubley-Kozey, Earl, Rockwood, & MacKnight, 2003),
improves posture and alignment, which may relieve back strain and other postural-related
disorders (Blum, 2002; Maher, 2004), and improve general mobility (Segal, Hein, & Basford,
2004).
In addition, research has been conducted on the safety and effectiveness of Pilates-based
exercise and pregnancy. It was found that by maximizing the mother's core stability before and
during pregnancy, it is possible to limit potential musculoskeletal problems associated with
pregnancy (Balough, 2005). Additionally, it was found that returning to exercise soon after the
birth was important for the mother's physical and mental well-being (Balough, 2005).
There have been no empirical studies to conclude that Pilates-based exercise stimulates
circulation and blood oxygenation, boosts immune system, or improves cognitive function.
However, there have been studies to suggest that exercise does help stimulate circulation and
blood oxygenation which boosts the immune system (Bautmans, Njemini, Vasseur, Chabert,
Moens, Demanet, et al., 2005). Additionally, there is research to suggest that exercise improves
cognitive function (DiBrezzo, Shadden, Raybon, & Powers, 2005; Hatta, Nishihira, Kim,
Kaneda, Kida, Kamijo, et al., 2005). Therefore, it is reasonable to assume that Pilates-based
exercise would also have similar results. More research should be conducted in these areas using
this modality before generalizations can be made.
Below details some of the major studies associated with Pilates-based exercise:
60
Schroeder et al (in progress) recently examined flexibility and heart rate responses of novice
individuals to an acute Pilates reformer exercise session. Ten participants completed three Pilates
reformer sessions. Session 1 and Session 2 served as practice and data were recorded during
Session 3 (S3). Prior to and immediately following S3, a modified sit-and-reach, quadriceps,
abdominal/spine, and iliopsoas range of motion (ROM) measurements were recorded. The
cardiorespiratory response via heart rate (HR) was recorded every minute during S3 and the
completion time was also recorded. Differences suggesting an improvement in flexibility were
found in all measures. However, only the abdominal/spine measure showed a significant
difference. Session 3 was completed in 24.20+1.81 min. HRs ranged from 86.0+14.34 to
105.8+15.53 bpm. It was concluded that an acute Pilates reformer session for novice individuals
appears to positively influence measures of flexibility. However, it does not elicit a HR response
within an appropriate target HR range in order to improve cardiorespiratory endurance.
Segal, Hein, & Basford (2004) investigated the effects of Pilates on flexibility, body
composition and health status. The study was an observational study of 32 subjects in which
flexibility, body composition and a health status questionnaire were administered at 2, 4 and 6
months. The researchers found that flexibility significantly improved over the six-month training.
However, body composition and health status remained unchanged.
Olsen, Williford, St. Martin, Ellis, Woolen, & Esco (2004) evaluated the energy cost of a
Pilates mat workout across three different levels: A basic/beginner workout (B), an intermediate
workout (I), and an advanced workout (A). The study used 10 adults, 8 women and two men
(mean age = 34.1 +/- 2.2 yrs), with 5.1 +/- 2.3 yrs of Pilates’ experience completed, in random
order, three 30-45 min video-recorded mat workouts (i.e., B, I, A) while being measured for
oxygen consumption via open-circuit calorimetry. Significant differences were found between
the three mat workouts (A > I > B). The mean energy cost values (ml/kg/min) were: A=21.4 +/-
2.1; I=17.2 +/- 1.7; B=12.3 +/- 1.2. It should also be noted that the energy demand varied within
each workout. For example, the Roll-Over, Jackknife, and Boomerang exercises produced an
energy cost well above the overall mean in the I and A workouts. In contrast, exercises such as
the Hundred, Leg Circles, and Seated Twist elicited values well below the mean for each
workout level tested. Normalized to a body weight of 75 kg, the caloric expenditure (kcal/min)
was: 8.0 for A, 6.5 for I, and 4.6 for B. In accordance with Pollock’s intensity classification
(1990), this study showed that A and I are “moderate intensity” activities. The B workout meets
the cut-point for classification as a “low-moderate” intensity activity (i.e., 3.5 METS). It was
concluded that Pilates’ mat workouts vary widely in energy cost depending on both the skill
level/intensity of the workout and the particular exercise movement being performed. Finally, the
A and I workouts tested in this study appear to be of sufficient intensity to provide apparently
healthy adult participants with health-fitness benefits.
Esco, Olsen, St. Martin, Woolen, Ellis, & Williford (2004) examined the activity of the
superficial abdominal muscles: rectus abdominis (RA), external obliques (EA), and the rectus
femoris (RF) via surface electromyography (EMG). The Hundred, Criss-Cross, Double-Leg
Stretch, Roll-up, and Teaser (all classic Pilates exercises) were selected for analysis. In addition,
the basic bent-knee gym crunch served as a criterion exercise for the purpose of comparison. Ten
adult subjects, nine females (mean age = 35.6 +/- 2.1 yrs) and one male (25.7 yrs) with 4.8 +/-
2.4 yrs of Pilates experience performed five sets of three trials for each exercise in random order.
The subjects were also tested for maximal voluntary contractions (MVC) for each muscle group.
61
The results can be seen in table 1. The selected Pilates exercises produced EMG values that were
generally higher than the criterion gym crunch exercise. And, while the Teaser elicited rather
high rectus femoris values, the rectus abdominis and external obliques values for this exercise
were very similar to roll-up. Thus, Roll-Up may be a more optimal exercise for less experienced
participants in the non-studio (mainstream) setting. Based on the present EMG data, common
Pilates-based exercises appear to recruit the superficial abdominal muscles to a level that exceeds
the known criteria.
Table 1
Mean EMG Values Expressed as a Percent (%) of MVC

EXERCISE RA (% MVC) EA (% MVC) RF (% MVC)
Gym Crunch (GC) 54.7 19.0 17.1
Hundred (H) 36.7 25.3 33.0
Criss-Cross (CC) 59.7 79.3 41.2
Double-Leg (DLS) 54.7 39.0 27.3
Roll-Up (RU) 75.5 70.3 50.4
Teaser (T) 76.3 70.6 76.4
Note. RA = T, RU > CC, DLS, GC > H; EA = CC, T, RU > DLS > H, GC; RF = T > RU, CC > H; DSL > GC.
The research on Pilates-based exercise is limited. However, the research that exists suggests that Pilates-based exercise
does have beneficial health and fitness effects. As an instructor of Pilates, caution should be taken in relaying the
purported benefits of Pilates. It is important to continually investigate any new empirical literature that is published.
62
APPENDIX B
RESOURCE
GUIDE
MUSIC RETAILERS
Dynamix
800-843-6499
www.dynamixmusic.com
Muscle Mixes
800-52-Mixes
www.musclesmixes.com
Power Music
800-777-2328
www.powermusic.com
Burntrax
800-672-8729
www.burntrax.com
Musicflex
800-430-3539
info@musicflex.com
BOOKS
Calais-Germain, Blandine; Anatomy of Movement. Seattle, WA: Eastland Press, l993.
Dworkis, Sam with Peg Moline. Extension. New York, NY: Poseidon Press, l994.
Friedman, Philip and Eisen, Gail. The Pilates Method of Physical and Mental
Conditioning. New York, NY: Doubleday & Co., l980.
Gallegaher, Sean P. and Kryzanowska, Romana. The Pilates Method of Body Conditioning.
Philadelphia, PA: Trans-Atlantic Publications, l999.
Otto, Robert, Yoke, Mary, McLaughlin, Kathleen, Morrill, Jaclyn, Viola, Anthony, Lail,
Andrea, Lagomarsine, Michael and Wygand, John. “The Effect of Twelve Weeks of Pilates
vs. Resistance Training on Trained Females.” Medicine & Science in Sports & Exercise
(Supplement): 36:5. Abstract #2410. 2004.
Robinson, Lynne, Thomson, Gordon. Body Control: Using Techniques by Joseph H.
Pilates. Philadelphia, PA: BainBridge Books, l998.
Windsor, Mari with Mark Laska. The Pilates Powerhouse. Cambridge, MA: Perseus
Books, l999.
The following books are available through Balanced Body at: 800-PILATES:
Pilates, Joseph H. Pilates’s Return to Life Through Contrology.
Pilates, Joseph H. Your Health.
63
Robinson, Lynne and Thomson, Gordon. Body Control: Using Techniques by Joseph H.
Pilates. Philadelphia, PA: BainBridge Books, l998.
64
VIDEOS
Fit and Flexible with Elizabeth Larkam
PhysicalMind II
The Stott Workout Series: Essential Matwork, Intermediate, Advanced Matwork
Stott Pilates Bank Sculpt & Tone
Kathy Smith’s Pilates
Winsor Pilates “infomercial” Set
Winsor Pilates Targeted Series
Romana’s Pilates: Powerhouse Mat
Pilates Body Band Workout
Leslie Sansone’s You Can Do Pilates
Pilates for Dummies
Prevention: Flatten Your Belly with Pilates
65

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INSTRUCTOR TRAINING OUTLINE

AEROBICS and FITNESS ASSOCIATION of AMERICA

Practical Pilates Course Agenda ................................................................................. iv

Topics to include the following:

Welcome and Introduction

Practical Mat Pilates Class

AFAA 5 Questions™ and Exercise Continuum

PILATES HISTORY AND FOUNDATION

2. Develops muscular strength and endurance (Mallery, MacDonald, Hubley-Kozey, Earl,

BASIC THEORIES OF PILATES-BASED EXERCISE

2. Centering—All Pilates-based movement should center on stabilizing the torso (Kavcic,

6. Imagination/Intuition—Incorporate visualization and imagination to initiate muscle

7. Integration—Become more aware of your body as a single integrated unit. Identifying

2. Flexibility and Range of Motion—Flexibility training improves range of motion as a

3. Proper Body Alignment—Proper body alignment is crucial in executing Pilates-based

4. Balance—Balance is achieved when all of the body’s muscles work synergistically. To

5. Coordination and Body Awareness—This component incorporates the concept of

Neck Sternocleidmastoid—cervical flexion

Arms Biceps—elbow flexion

Shoulders Deltoids—shoulder flexion, extension and abduction Rotators—

Chest Pectorals—horizontal shoulder flexion/adduction and medial rotation of

Upper/Mid Back Trapezius and Rhomboids—scapular elevation and retraction

Anterior Torso Rectus Abdominis and Obliques—spinal flexion and rotation

Posterior Torso Erector Spinae—spinal extension

Buttocks Gluteus Maximus—hip extension and external rotation

Posterior Upper Thigh Hamstrings—knee flexion and hip extension

Anterior Lower Leg Anterior Tibialis—dorsi flexion

Posterior Lower Leg Gastrocnemius and Soleus—plantar flexion

Rectus Abdominis Internal Obliques External Obliques Transverse Abdominus

Erector Spinae Psoas and Iliacus Quadratus Lumborum

The Spinal Column

Benefits of Proper Breathing

Recommended Breathing Guidelines (Pilates-based exercises)

2. Are you doing that effectively?

3. Does the exercise create any safety concerns?

5. For whom is the exercise appropriate or inappropriate?

Breathing: 3–5 minutes. Purpose: To connect mind, body and breath.

Cool-Down: 5–10 minutes. Purpose: To decrease body core temperature, increase

Example of Verbal vs. Visual Cues

Other Form of Cuing: Hands-on

Tips for Teaching a Multi-level Class

ELEMENTARY LEVEL INTERMEDIATE LEVEL ADVANCED LEVEL

Bridge—Articulated Cat Full Roll Down

Partial Roll Down Knee Sway

Exercises: Exercises: Exercises:

Modified Hundred Full Hundred Full Roll Up

Leg Circles Criss-cross Double Leg Stretch

Single Leg Stretch Seal Open Leg Rocker

Spine Stretch Forward Saw Double Leg Kick

Flight Swimming Teaser

Spine Twist Single Leg Kick Leg Pull Back

Leg Pull Front

Cool-Down: Cool-Down: Cool-Down:

EXERCISE CERVICAL LUMBAR SHOULDER KNEE HIP

Leg Circles Bend leg on floor Use flex band

Spine Stretch Knuckles on Bend knees, use wall Elevate hips

Open Leg Rocker Omit Bend knees Bend knees Omit

Seal Omit Depends on injury Begin without

Saw Omit Bend knees and prop

Head on mat, hands under Bend elbows

Head on mat, hands under In all fours

Head on mat, hands under

Head on mat, hands under

May need to bend