Introduction To The NETA Pilates Home Study Certificate Course (PDFDrive)

Introduction to
Teaching Mat Pilates

Home Study
How to Earn Your Home Study Course CEC’s
Included in this home study:

• The NETA Pilates Manual
• The NETA Pilates Workbook
• 50 question test – 70% correct to pass
Criteria for successful completion of this course include:

• Complete the activities in the workbook (does not need to be submitted to NETA)
• Answer the 50 question test using the answer sheet (keep a copy for your files)
• Exam may also be taken online at www.netafit.org
To receive 15 NETA continuing education credits, do one of the following:
Return answer sheet to: Enter your answers online:

NETA Attention: Home Study Coordinator Item #: 963
5955 Golden Valley Road, Suite 240 Exam Code # 96396
Minneapolis, MN 55422 Serial #: Refer to Home Study Answer Sheet
Your continuing education form will be sent to you within 30 days after we receive your
completed answer sheet.
How to get the most of out of this home study
Teaching Mat Pilates Rev 5 ©NETA Learning and Development 2012 1

The purpose of this study workbook is to help guide you through the book as you study the
material. Several of the important points in each chapter have been highlighted. This workbook
is not mean to be comprehensive, so if a concept has not been included it does not mean that
it is not important. Also, the answers for each question are printed in the back of the workbook.
The answers listed in the answer key are not always the only correct answer. Many questions
in this workbook require critical thinking and the synthesis of your entire skill set.
To get the most benefit from this home study, please do the following:
1. Read through the chapter to get a feel for the material
2. Read through the chapter again along with the workbook
Introduction to the NETA Pilates Home Study Certificate Course

Welcome to the NETA Pilates Home Study Certificate Course! This course is self guided and
may be completed in 15 hours. Upon completion of the course, you will have earned 15 NETA
continuing education credits.
The course consists of 4 sections.
Section 1 introduces the origin, definition, and benefits of Pilates.
Section 2 describes the A, B, C, S.
Section 3 explains the starting positions and all exercises.
Section 4 includes biomechanics and anatomical references.
Each section has activity worksheets designed to help you work through the material. Keep
these worksheets for your personal reference. The answers are listed at the end of the
workbook.
In the back of the home study booklet, there is a 50 question multiple choice exam that you will
need to complete and send in to NETA to obtain your 15 continuing education credits. Return
only the answer sheet and the evaluation form.
2 ©NETA Learning and Development 2012 Teaching Mat Pilates Rev 5

Let’s Begin!
Read the introduction on pages 5 and 6 of the NETA Pilates Manual.
To summarize, this program walks you through the following:
Learn about Joseph Pilates.
Define the benefits of Pilates exercises.
Define Pilates exercises.
Explore the Principles:
• Alignment
• Breath
• Concentration
• Core Strength
• Control
• Stability
Practice doing and teaching the three types of exercises:
• Awareness
• Warm Up
• Workout

Learn about Joseph Pilates’
Read Page 7. Fill in the blanks below
Fill in the Blank #1

• Joseph Humbertus Pilates was born in _________ near Dusseldorf, Germany. As a
child he suffered from:
• ____________________
• ____________________
• ____________________ _____________________
List 3 activities that Joseph Pilates either studied or participated in:
• ____________________
• ____________________
• ____________________
Define “Contrology”
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
What is Pilates?
• The exercises are done in various positions on either a mat or other apparatus. Some
exercises are performed entirely in _____________, _____________ and
___________-____________ positions. Others start from a ____________ position.
• The exercises simulate daily life as well as athletic endeavor. They can be done on the
____________________ or on _______________ ________________
______________.
• This workbook covers __________________ ___________________.

Benefits of Pilates Worksheet
In the space provided, list 5 benefits of Pilates along with a description of how you would explain that
principle to a friend or prospective client.
 Write Benefit:
Describe Benefit:
 Write Benefit:
Describe Benefit:
 Write Benefit:
Describe Benefit:
 Write Benefit:
Describe Benefit:
 Write Benefit:
Describe Benefit:
Pilates Matwork
Read Page 11-12. Fill in the blanks below
List the 5 categories of exercises
1. ________________________________
2. ________________________________

3. ________________________________
4. ________________________________
5. ________________________________
6. In Joseph H. Pilates’ publication of the exercises in 1945 “_______________ ______

_________ ___________ ___________________”, he prescribed 34 matwork
exercises to be done faithfully _______ times a week.
Match the definition to the category:

_____ 7. Awareness A. These exercises are for those who are just
learning the discipline. The primary focus is on
mastering the principles while learning control.
_____ 8. Warmup B. Once the essential exercises can be performed

effortlessly, intermediate exercises are
introduced. They add further physical demand
and coordination.
_____ 9. Essential Workout Exercises C. With these exercises, the participant will realize
where their body is in space. They will observe
their breath; discover the connection between
every body part, and experience body control
through thought.
_____ 10. Intermediate Workout D. The advanced level exercises are the final step of
Exercises
traditional matwork. They provide ultimate
challenge to the body and mind.
_____ 11. Advanced Workout Exercises E. These exercises prepare the body for more
intense movement.

True or False Quiz #1
T F
1. Pilates exercises were developed in the 1970’s.
2. Learning Pilates requires a basic understanding of biomechanics and scientific T F

terminology.
3. The principles applied when doing Pilates exercises coincide with the latest T F
scientific research of core stabilization.
4. There are three types of exercises: Awareness, Warm Up, and Workout. T F
5. Joseph Pilates was a boxer, circus performer, and self-defense instructor. T F
6. Joseph Pilates did not like to study. T F
7. Joseph Pilates created “Contrology”, which is a precise series of exercises. T F
8. Improved kinesthetic awareness is one of the many benefits of Pilates T F

Exercises.
9. The use of small equipment is not considered matwork. T F
10. The Reformer and Cadillac are large pieces of equipment, which are not T F
considered matwork.

The A, B, C’ S
List the A, B, C’ S
1. ______________________
2. ______________________
3. ______________________, _______________ _________________,
______________
4. ______________________
Alignment
Read Pages 14-17. Fill in the blanks below
Spinal Column
5. # Of Cervical Vertebrae ___________

6. # Of Thoracic Vertebrae ___________
7. # Of Lumbar Vertebrae ____________

8. Define Neutral Spine:
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
9. When observing someone’s profile we should be looking at how the body parts line up.
The ________ should be directly over the neck and shoulders. _____________ should
be over the rib cage, ___________ over the pelvis, and _____________ over the legs.
Any body parts that do not line up in this manner are _______________ to excessive
forces produced by ____________ and ______________.
Define the Following Postural Alignment Malformations
10. Kyphosis_________________________________________________________
11. Lordosis__________________________________________________________
12. Scoliosis_________________________________________________________
Label the Postural Alignment Malformations
13. 14. 15.

16. Define Neutral Pelvis:
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
Label Pelvis Positions:
17. 18. 19.
20. _______________ alignment is used when neutral pelvic alignment cannot be
effectively maintained during a particular exercise.

1. Much of Pilates work is based on the identification and correction of postural T F
alignment malformations.
2. Neutral Spine refers to the curvature of the spine that is achieved by T F

appropriate core strength and flexibility.
3. Neutral Pelvis refers to the position that the pelvis is in when it is neither tilted T F
anteriorly nor posteriorly and the person’s natural lordotic curve is present.
4. Imprinting is achieved by contracting the Gluteus Maximus, and by overly T F

contracting the Rectus Abdominis.
5. The goal of performing a posture analysis is to determine if there are any risk
factors and / or musculoskeletal limitations. T F
6. Scoliosis is characterized by excessive anterior curvature of the lumbar spine.

T F
7. Excessive cervical and/or upper thoracic curvature, which results in a T F

hunchback appearance, is referred to as kyphosis.
8. Lordosis is a spinal alignment abnormality characterized by an exaggerated T F

lateral ‘S’shaped curvature of the spine, which causes the shoulders and
pelvis to appear uneven.
9. Any postural assessment noting a “marked” deviation from ideal alignment is

rated as poor postural alignment. T F
10. Any ratings of poor must be cleared by an orthopedic specialist.

T F

Breath
Read Pages 18-21. Fill in the blanks below.

1. Define Correct Breathing:
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
Label the Breathing Muscles
2. 3. 4. 5.
6. The ____________________ is the main muscle involved in breathing.
7. The _____________ and _____________ ________________ muscles are located in

and around the ribcage.
8. The _______________ _______________ is located deep within the lower abdominal

cavity.
9. This is what happens during inhalation: the External Intercostal muscles and
Transverse Abdominis ______________. At the same time, the Internal Intercostal and
the Diaphragm ____________.

10. During exhalation, the External Intercostals and the Transverse Abdominis
____________ while the Internal Intercostal muscles and Diaphragm ____________.
Exhale Inhale Exhale Exhale
Complementary breathing pattern for spinal movements
11. _________________ is considered a complementary breath pattern for spinal

extension.
12. _________________ is considered a complementary breath pattern for spinal

flexion.
13. With the PILATES BREATH, we inhale through the ________ and exhale through the
__________.
14. Inhale through the _________________ because it filters and warms the air as it
travels throughout our lungs.
15. Exhale through the ________________ because it engages the respiratory muscles,
compresses the abdominal cavity, and assists abdominal muscle contraction.
16. With each inhale, the _____________ ______________ ____________ are “pulled
up” (contracting the muscles used to stop the flow of urine).

17. The ____________________ are “pulled in” (pulling the navel toward the spine as if
trying to zip up tight jeans).
18. During exhalation, maintain the pelvic floor and the abdominal contractions.
Additionally, the __________________ ___________________ contracts to compress
the abdomen.

1. Correct breathing is defined as utilizing the full capacity of the thoracic and T F
abdominal cavities to supply oxygen to the lungs to remove carbon dioxide, and
other respiratory waste products
2. Without the exchange of carbon dioxide for oxygen, toxic overload may result in T F
fatigue, illness, and disease.
3. The main respiratory muscles include the Diaphragm, the External Intercostals,
the Internal Intercostals and the Transverse Abdominis. T F
4. Deep breathing helps rid the body of unnecessary tension as it oxygenates the T F
tissues, mobilizes the rib cage, and massages the internal organs.
5. The Transverse Abdominis is the main muscle involved in breathing.

T F
6. The Diaphragm never truly contracts.

T F
7. It is natural for the spine to flex when exhaling because flexing compresses the T F
ribcage as it forces air out of the lungs.
8. Breathing and movement patterns can always be reversed, and often are. T F
9. The pelvic floor and abdominals support and contribute to posture, breathing,
and circulation. T F
10. Kegel exercises can only be performed in a supine position.

T F

Concentration on Core Strength and Control
1. ___________________________ requires the realization that every movement of every

body part is important and that all movements are integrated.
This meditative kind of concentration will bring:
2. ___________________________________
3. ___________________________________
4. ___________________________________
5. ___________________________________
6. ___________________________________
In the space below, list 3 deep internal muscles of the core and explain their function. Refer
to section 4 of the manual for technical information.
7. Muscle:
Function:
8. Muscle:
Function:
9. Muscle:
Function:

In the space below, list 3 superficial muscles of the core and explain their function. Refer to
section 4 of the manual for technical information.
10. Muscle:
Function:
11. Muscle:
Function:
12. Muscle:
Function:
13. _____________________________ over every movement is a necessary to prevent

injury.
14. By ____________ on control, the body is able to utilize the internal and superficial
muscles to achieve a balanced body.
15. Movement that emanates from the core can occur at the _________ and ________,
____________, ___________, __________ and ____________.

Stabilization
1. The _______________________ needs to be stabilized prior to lifting the head off of the
mat.
2. Without proper stabilization of the ___________________, various shoulder joint

positions can cause injury.
3. Contracting the abdominals and the Internal and External Intercostals prevent the
_____________ from _____________.
4. The ____________________ _________________________ acts as a mover and a

stabilizer of the pelvis and lumbar spine.
5. The Psoas Major and Iliacus perform __________ and ___________ flexion.
6. There are two positions the pelvis maintains during Pilates exercise: ___________ and
______________.
7. In addition to the apparent pelvis positions that require isotonic muscle contraction, the
__________ ____________ requiring muscle contraction is crucial to stabilizing the
____________.

1. Concentration on Core Strength and Control must be applied to each exercise T F

to perform them correctly.
2. All movements emanate from the core and are transferred outward. T F
3. Pilates exercises focus only on the deep internal muscles of the core. T F
4. By focusing on control, the body is able to utilize the internal and superficial T F
muscles to achieve a balanced body.
5. Pilates principles do not transfer to the activities of daily life.

T F
6. Neutral neck alignment is an undesirable position for the cervical spine. T F
7. Elevation, depression, protraction and retraction are the movements that the T F
scapula is capable of in relation to the spine.
8. The intercostal muscles are important in breathing and in stabilizing the T F

ribcage while the arms, legs and spine move.
9. The neutral and imprinted pelvis positions are designed to maintain the T F
stability of the pelvis while the arms, ribcage and legs move.
10. The pelvic floor is not contracted while performing Pilates exercises.
T F

About The Exercises
Read Page 28. Fill in the blanks below.
1. In Joseph H. Pilate’s original publication of the exercises in ______, he prescribed _____

exercises to be done faithfully ________ times a week.
2. Some of the exercises are taught as ________ exercises due to the high level of body
control necessary to perform them correctly.
List the 3 types of exercises in the space below
3. ________________
4. ________________
5. ________________
Starting Positions
Read Page 29.
List the “starting positions” in the space below.
6. Starting Position:

1. Turn to Page 40. Answer the following questions.

Which exercise is it?
What is the starting position?





Label the Starting Positions
7. ________________ 8. _______________ 9._______________
10. ________________ 11. ________________ 12. _______________

Awareness Exercises
Read Pages 31-37.
List the awareness exercises in the space below along with their purpose.
Awareness Exercise Purpose

Awareness Exercise Purpose

Awareness Exercises Continued
Pages 31-37.
Perform each awareness exercise: Teach each awareness exercise:
 Normal Breathing  Normal Breathing

 Deep Breathing  Deep Breathing
 Complete Exhalation Breathing  Complete Exhalation Breathing
 Back and Side Breathing  Back and Side Breathing
 Ribcage Breathing  Ribcage Breathing
 Pelvic Placement  Pelvic Placement
 Scapula Elevation and Depression  Scapula Elevation and Depression
 Scapula Protraction and Retraction  Scapula Protraction and Retraction
 Head Nod  Head Nod
Express any observations that came out of these experiences.
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Warm Up Exercises

List the warm up exercises in the space below along with an appropriate modification
Warm Up Exercise Modification

Label the Warm Up Exercises
5. _____________ 6. ______________ 7. ______________ 8._______________
Warm Up Exercises Continued

Pages 40-47.
Perform each warm up exercise: Teach each warm up exercise:
 Ab Prep  Ab Prep
 Hundred  Hundred
 Breast Stroke Prep  Breast Stroke Prep
 Shell Stretch  Shell Stretch
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Work Out Exercises

List the workout exercises in the space below along with the starting pelvis position
Workout Exercise Starting Pelvis Position

Label the Workout Exercises
6. ____________ 7. ___________ 8. ____________ 9. ____________ 10.___________
Workout Exercises Continued

Read Pages 50-59.
Perform each workout exercise: Teach each workout exercise:
 Half Roll Back  Half Roll Back

 Roll Up  Roll Up
 One Leg Circle  One Leg Circle
 Spine Twist  Spine Twist
 Rolling Like A Ball  Rolling Like A Ball
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
__________________________________________________________________________

Workout Exercises

List the workout exercises in the space and list a common error
Workout Exercise Common Error

6. ____________ 7. ___________ 8. ____________ 9. ____________ 10.___________

Read Pages 60-69.
 Single Leg Stretch  Single Leg Stretch

 Obliques  Obliques
 Double Leg Stretch  Double Leg Stretch
 Scissors  Scissors
 Rollover Prep  Rollover Prep
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Workout Exercises

List the workout exercises in the space below along with a description of the alignment of the
thoracic spine.
Workout Exercise Thoracic Spine Alignment

6. ____________ 7. ___________ 8. ____________ 9. ____________ 10.___________

Read Pages 70-79.
 Shoulder Bridge  Shoulder Bridge

 Heel Squeeze Prone  Heel Squeeze Prone
 Breast Stroke  Breast Stroke
 One Leg Kick  One Leg Kick
 Saw  Saw
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Workout Exercises

List the workout exercises in the space below along with a list of the targeted muscles.
Workout Exercise Targeted Muscles

6. ____________ 7. ___________ 8. _________ 9. __________ 10.___________

Read Pages 80-91
 Side Kick  Side Kick

 Side Leg Lift Series  Side Leg Lift Series
 Spine Stretch Forward  Spine Stretch Forward
 Half Roll Back with Rotation  Half Roll Back with Rotation
 Teaser Prep  Teaser Prep
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Workout Exercises

List the workout exercises in the space below along with a description of the alignment of the
legs.
Workout Exercise Leg Alignment

5. _______________ 6. __________________ 7. _________________ 8. ____________

Read Pages 92-101.
 Single Leg Extension  Single Leg Extension

 Swan Dive Prep  Swan Dive Prep
 Swimming  Swimming
 Leg Pull Front Prep  Leg Pull Front Prep
 Seal  Seal
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Workout Exercises

List the workout exercises in the space below along with the alignment of the arms.
Workout Exercise Arm Alignment

5. _______________ 6. _______________ 7. _________________

Read Pages 102-105.
 Seal  Seal
 Side Bend  Side Bend
 Push Up Prep  Push Up Prep
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Intro to Teaching Mat Pilates Answer Key
Fill in the Blank #1 Fill in the Blank #3

1. 1880 1. Alignment
2. rickets, asthma, rheumatic fever 2. Breath
3. gymnastics, skiing, scuba-diving, 3. Concentration, Core Strength,
yoga, karate, boxer, circus Control
performer, self defense, 4. Stability
mathematics, laws of physics. 5. 7
4. Contrology: A precise series of 6. 12
exercises designed to develop the 7. 5
body uniformly, correcting posture 8. Neutral Spine refers to the curvature
and revitalizing the body, mind and of the spine that is achieved by
spirit. appropriate core strength and
5. Supine, prone, or side-lying. Seated. flexibility.
6. Mat, special Pilates equipment. 9. Head, shoulders, rib cage, pelvis,
7. Pilates matwork. vulnerable, gravity, momentum
10. Excessive cervical and/or upper
Benefits of Pilates thoracic curvature, which results in a
Refer to page 9 in the Pilates Manual hunchback appearance
Fill in the Blank #2 11. Lordosis is characterized by
1. Awareness excessive anterior curvature of the
2. Warm-Up lumbar spine
3. Essential Workout Exercises 12. Scoliosis is a spinal alignment
4. Intermediate Workout Exercises abnormality characterized by an
5. Advanced Workout Exercises exaggerated lateral “S” shaped
6. Return to Life through Contrology, 4 curvature of the spine.
7. C 13. Lordosis
8. E 14. Kyphosis
9. A 15. Scoliosis
10. B 16. Neutral Pelvis refers to the position
11. D that the pelvis is in when it is neither
tilted anteriorly nor posteriorly and
the person’s natural lordotic curve is
1. False
present.
2. True
17. Neutral
3. True
18. Anterior Tilt
4. True
19. Posterior Tilt
5. True
20. Imprinted
6. False
7. True True or False Quiz #2
8. True 1. True
9. False 2. True
10. True 3. True
4. False Fill in the Blank #5
5. True 1. Concentration
6. False 2. Clarity of thought
7. True 3. Better mental focus
8. False 4. Less mind wandering
9. True 5. Increased mental energy
10. True 6. Calmer, positive frame of mind
Fill in the Blank #4 7. 7, 8, & 9: May include any of the
1. Correct breathing is defined as following: Transverse Abdominis,
utilizing the full capacity of the Internal Obliques, Multifidus, Pelvic
thoracic and abdominal cavities to Floor Muscles, Diaphragm,
supply oxygen to the lungs to Longissimus, Iliocostalis. Refer to
remove carbon dioxide, and other section 4 in the manual for the
respiratory waste products. muscle functions
2. Diaphragm 10. Rectus Abdominis, refer to section 4
3. External Intercostals in the manual for muscle functions
4. Internal Intercostals 11. External Obliques, refer to section 4
5. Transverse Abdominis in the manual for muscle functions
6. Diaphragm 12. Quadratus Lumborum, refer to
7. Internal and External Intercostals section 4 in the manual for muscle
8. Transverse Abdominis functions
9. Relax, contract 13. Control
10. Contract, relax 14. Focusing
11. Inhalation 15. Head and neck, scapulae, spine, rib
12. Exhalation cage, and pelvis
13. Nose, mouth Fill in the Blank #6
14. Nose 1. Cervical spine
15. Mouth 2. Scapulae
16. Pelvic floor muscles 3. Ribcage, popping
17. Abdominals 4. Quadratus Lumborum
18. Transverse Abdominis 5. Hip, trunk
True or False Quiz #3 6. Neutral, imprint
1. True 7. Pelvic floor, pelvis
2. True True or False Quiz #4
3. True 1. True
4. True 2. True
5. False 3. False
6. False 4. True
7. True 5. False
8. True 6. False
9. True 7. True
10. False 8. True
9. True Fill in the Blank #9
10. False 1. Normal Breathing, Create greater
Fill in the Blank #7 awareness of normal breath
patterns.
1. 1945, 34, four
2. Deep Breathing, Increase breath
2. Prep
3. Awareness intake.
4. Warm-Up 3. Complete Exhalation Breathing,
Exhale every atom of air from your
5. Workout
body.
6. Classic Pilates
7. Supine 4. Back and Side Breathing, Controlling
the breath as it travels into the body
8. Prone
9. Sitting on Sit Bones to create awareness of “back” and
10. C-Curve “side rib” breathing.
11. Hands and Knees 5. Rib Cage Breathing, to feel the ribs
expand laterally as you focus on
Fill in the Blank #8 compressing the abdomen during
1. Ab Prep, Classic Pilates, neutral both inhalation and exhalation.
pelvis 6. Pelvic Placement, Learn the
2. Hundred, Classic Pilates, imprinted, difference between neutral pelvis
legs tabletop and imprinted pelvis.
3. Shell, Prone, knees bent, sitting on 7. Scapula Elevation and Depression,
heels, forehead relaxed don the mat, Experience the range of motion
arms to either side of the head available in the shoulder joint.
4. Half Roll Back, Sitting on Sit Bones, Create greater awareness of the
knees bent, feet flat on the mat, legs position of the shoulder when
adducted, arms parallel to each performing Pilates Exercises.
other and the mat 8. Scapula protraction and Retraction,
5. One Leg Circle, Classic Pilates, Experience the range of motion
neutral pelvis, one leg extended so available in the shoulder joint.
the thigh is perpendicular to the mat Create greater awareness of the
6. Double Leg Stretch, Classic Pilates, position of the shoulder when
imprinted pelvis, legs tabletop, legs performing Pilates exercises.
adducted 9. Head Nod, Increase awareness of
7. Classic Pilates neck position. Create length through
8. Prone the back of the neck by stretching
9. Sitting on Sit Bones the neck extensors
10. Supine
11. C-Curve
1. Ab Prep, Bring hands behind head if
12. Hands and Knees
cervical support is needed, Imprint
pelvis if neutral is too challenging or
painful.

2. Hundred, Bring one or both hands 2. Obliques, Losing cervical alignment,
behind head if cervical support is elevating or protracting the
needed, perform exercise with the shoulders.
upper body on the mat, bring the 3. Double Leg Stretch, Losing cervical
legs to tabletop or classic pilates alignment, elevating or protracting
position. the shoulders, losing thoracic flexion
3. Breast Stroke Prep, Bring hands during arm and leg movement.
underneath the forehead, Bring arms 4. Scissors, Losing cervical alignment,
alongside the body with hands next elevating or protracting the
to the outer thigh, legs slightly apart shoulders, pulling the leg too
(abducted) to accommodate low aggressively toward the head.
back discomfort. 5. Rollover Prep, Hyper-extending the
4. Shell Stretch, Rest forehead on neck, elevating or protracting the
hands or small pillow to shoulders, using the arms more than
accommodate neck discomfort, Bring the abdominals.
the arms alongside the body, 6. Single Leg Stretch
separate the knees to accommodate 7. Obliques
low back discomfort or to allow more 8. Double Leg Stretch
room for abdomen, elevate the hips 9. Scissors
to take pressure off the knee joint for 10. Rollover Prep
those with discomfort in full knee
flexion. Make sure the forehead is
1. Shoulder Bridge, neutral extension
on the mat to remove tension from
2. Heel Squeeze Prone, neutral
the neck and upper traps.
extension
Fill in the Blank #11 3. Breast Stroke, neutral extension to
1. Half Roll Back, neutral to imprint hyper-extension
2. Roll Up, neutral to imprint 4. One Leg Kick, neutral extension
3. One Leg Circle, neutral 5. Saw, neutral extension to maximal
4. Spine Twist, neutral unforced rotation to flexion. Then
5. Rolling Like a Ball, imprint out of flexion, out of rotation, back to
6. Half Roll Back neutral extension.
7. Roll Up 6. Shoulder Bridge
8. One Leg Circle 7. Heel Squeeze Prone
9. Spine Twist 8. Breast Stroke
10. Rolling Like a Ball 9. One Leg Kick
10. Saw
1. Single Leg Stretch, Losing cervical Fill in the Blank #14
alignment, elevating or protracting 1. Side Kick, Rectus Abdominis,
the shoulders, losing the upper body Obliques, Transverse Abdominis, hip
lift during the leg switch. flexors, hamstrings, Rhomboids,
Trapezius, Erector Spinae, hip
abductors, Gluteus Maximus.
2. Side Leg Lift, Rectus Abdominis, elevated arm moves from the top of
Obliques, Transverse Abdominis, the bent knee to reach overhead.
Erector Spinae, hip abductors and 3. Push Up Prep, the arms are angled
adductors. out to the floor, elbows extended,
3. Spine Stretch Forward, Rectus palms flat on floor.
Abdominis, Obliques, Transverse 4. Seal
Abdominis, pelvic Floor, hip flexors, 5. Side Bend
Erector Spinae. 6. Push Up Prep
4. Half Roll Back with Rotation, Rectus
Abdominis, Obliques, Transverse
Abdominis, hip flexors.
5. Teaser Prep, Rectus Abdominis,
Obliques, Transverse Abdominis,
pelvic Floor, hip flexors.
6. Side Kick
7. Side Leg Lift
8. Spine Stretch Forward
9. Half Roll Back with Rotation
10. Teaser Prep
1. Single Leg Extension, laterally
rotated, slightly wider than hip
distance apart.
2. Swan Dive Prep, laterally rotated,
slightly wider than hip distance apart.
3. Swimming, parallel, hip distance
apart.
4. Leg Pull Front Prep, parallel, hip
distance apart.
5. Single Leg Extension
6. Swan Dive Prep
7. Swimming
8. Leg Pull Front Prep
1. Seal, the arms are wrapped inside
the legs with the hands under the
shins holding onto ankles, elbows
slightly flexed.
2. Side Bend, the supporting arm
angles out to the mat, elbow
extended, palm flat on mat. The

Intro to Teaching Mat Pilates
Home Study Exam
Course # 963 Exam Code # 96396
1. Which of the following is not true of Joseph Pilates:

A. He was born in 1880 near Dusseldorf, Germany
B. As a child he suffered from Tonsilitus
C. He studied many subjects including yoga
D. Contrology was the name of his exercise discipline
2. The Pilates exercise discipline is all of the following except :

A. A systematic approach to physical conditioning
B. A workout that involves forward and lateral flexion, extension, and rotation
C. A series of exercises that simulate daily life as well as athletic endeavor
D. A quick fix to strengthening the core muscles
3. The benefits of Pilates include

A. Core strength
B. Spatial awareness
C. Disease prevention
D. All of the above
4. Which of the following is / are NOT benefits of Pilates exercises?

A. Reduces stress and promotes relaxation
B. Builds muscular endurance and joint mobility
C. Building muscle mass
D. Purifies the body of toxins
5. The NETA Basic Pilates Home Study covers which of the exercise categories listed below
A. Awareness, Warm Up, Essential Workout
B. Alignment, Breathing, Concentration
C. Essential, Intermediate, and Advanced Workout
D. Intermediate Matwork with Small equipment
6. The A, B, C,’S are defined as

A. Airway, Breathing, Compressions
B. Alignment, Breathing, Stabilization
C. Concentration on Core Strength and Control
D. Both B and C above

7. Which of the following spinal malformations disrupts the levelness of the hips and shoulders?
A. Lordosis
B. Imprinted spine
C. Scoliosis
D. Kyphosis
8. A posture analysis is an effective tool because it:

A. May provide indications of muscular imbalances
B. Helps classify a participant’s fitness level
C. Prepares a participant for a Pilates Exercise Program
D. Teaches correct spinal and pelvic alignment
9. Neutral pelvis and neutral spine are the same thing

A. True
B. False
10. Neutral pelvis refers to:

A. The position that the pelvis is in when it is tilted neither anteriorly nor posteriorly
B. The position that the pelvis is in when lying in the supine position with abdominals and
gluteus contracted so the pelvis is tilted posteriorly
C. The curvature of the spine that is achieved by appropriate core strength and flexibility
D. All of the above
11. The breathing pattern in Pilates exercises can NOT be changed

A. True
B. False
12. The respiratory muscles include:

A. Rectus abdominis, diaphragm and obliques
B. Diaphragm, intercostals and transverse abdominis
C. Nose, mouth and lungs
D. None of the above
13. Which of the following is true regarding complementary / non-complementary breathing?

A. Non-complementary breathing for spinal flexion is inhaling
B. Complementary breathing for spinal flexion is inhaling
C. Complementary breathing for spinal flexion is exhaling
D. Both A and C

14. All of the following muscles are superficial except:
A. Rectus Abdominis
B. Transverse Abdominis
C. Quadratus Lumborum
D. External Obliques
15. Pilates exercises focus on the entire core, including the deep internal muscles and the superficial
ones
A. True
B. False
16. What is not true regarding the principle Concentration on Core Strength and Control?
A. The Core is the pivotal point of the body
B. Concentration requires the realization that every movement of every body part is important
and that all movements are integrated
C. The Transverse Abdominis does not contract while breathing
D. Control over every movement is necessary to prevent injury
17. Contracting the abdominals and the Internal and External Intercostals encourage the ribcage to
“pop”, an undesirable alignment
A. True
B. False
18. “Without proper stabilization of the scapula, various shoulder joint positions can cause injury” refers
to which principle?
A. Breathing
B. Control
C. Stabilization
D. Alignment
19. The pelvic floor, requiring isometric muscle contraction is crucial to stabilizing the pelvis
A. True
B. False
20. In Joseph H. Pilate’s original publication of the exercises in 1945, he prescribed:

A. 3 months of hard work resulting in renewed physical vigor
B. 34 exercises to be done faithfully four times a week
C. The prep exercises be done every day
D. Do as much as you can in one hour four times a week
21. The “Prep” version of Pilates exercises were designed to calm the body and mind
A. True
B. False

22. Classic Pilates, Sitting on Sit Bones, and C-Curve are:
A. Pilates exercises
B. Modifications of exercises
C. Starting positions
23. Knees Bent, Legs on the Diagonal, and Table Top are:
A. Pilates exercises
B. Leg positions
C. Neutral alignment
24. Imprinted pelvis refers to:

A. The position that the pelvis is in when it is tilted posteriorly
B. The position that the pelvis is in when lying in the supine position with an anterior curve in
the lumbar spine
C. The curvature of the spine that is achieved by having rock hard abs
D. All of the above
25. A proper cue to instruct someone to get his/her head and neck in alignment before beginning an
exercise in the supine position would be:
A. Slightly tuck the chin towards the chest
B. Lengthen through the back of the neck
C. Extend the neck bringing the chin towards the sky
D. A & B are both proper cues
26. Head Nod, Scapula Protraction and Retraction, and Pelvic Placement are:
A. Definitions of Pilates principles
B. Starting positions
C. Awareness exercises
D. Both A and B
27. “Bring hands behind head if cervical support is needed” is a modification for which warm up
exercise?
A. Half Roll Back
B. Ab Prep
C. Hundred
D. Both B and C

28. “Prone; arms bent to 90 degree angles at the shoulder and elbow joints, palms down. Legs
abducted hip width apart, in parallel” describes the starting position for which warm up exercise?
A. Half Roll Back
B. Ab Prep
C. One Leg Kick
D. Breast Stroke Prep
29. The purpose of the shell stretch is to stretch the muscles along the spine and throughout the back
A. True
B. False
30. The pelvis begins in imprinted pelvis and moves into neutral during the Half Roll Back exercise
A. True
B. False
31. Rolling up by using momentum is a common error made when performing the Roll Up exercise
A. True
B. False
32. “Inhale; draw the elevated knee toward the midline of the body. Exhale; circle knee away from
head and around to return to start position. Do this 5 times in this direction and do 5 times in the
opposite direction” is the exercise sequence for which exercise?
A. Single Leg Stretch
B. One Leg Kick
C. One Leg Circle
33. Which cue(s) should be used when describing the starting position for Rolling Like-a-Ball?
A. Roll back through the low, mid and upper thoracic back
B. Knees bent with feet flat on the floor
C. Lie on the mat in the prone position with elbows on the mat
D. Sit on the mat, seated back off the sit bones
34. An example of a modification for the exercise “Spine Twist” for someone with tight hamstring
muscles is:
A. Sit on the edge of a rolled up mat or rolled up towel
B. Sit on a chair with knees together
C. Slightly bend the knees or sit with legs crossed
D. All of the above

35. Single Leg Stretch, Obliques, Double Leg Stretch, and Scissors are all:
A. Exercises performed from a Classic Pilates position
B. Designed to work the Rectus Abdominis, Obliques, Transverse Abdominis, and Hip Flexor
Muscles
C. Exercises requiring imprinted pelvis throughout
D. All of the above
36. The arms provide primary support while performing the Rollover Prep and the Shoulder Bridge
A. True
B. False
37. “Provide extra cushioning under the hip bones for comfort” is a modification for exercises performed
in a prone position
A. True
B. False
38. Exercises performed in a prone position are:

A. Heel Squeeze Prone, One Leg Kick and Breast Stroke
B. Side Leg Series, Side Kick and Saw
C. One Leg Kick, Breast Stroke and Saw
D. Both A and B
39. “Concentrate on keeping both sit bones on the mat during the entire exercise” is
A. A cue used when performing the Saw exercise
B. A modification for the Saw exercise
C. A cue used when performing the Half Roll Back exercise
D. A modification for the Half Roll Back exercise
40. The spine maintains neutral throughout the Side Kick and the Side Leg Series exercises
A. True
B. False
41. The targeted muscles for all of the side lying exercises are:
A. Hip abductors
B. Rectus Abdominis, Transverse Abdominis, Obliques and Erector Spinae
C. Quadriceps and Gastrocnemius
D. Both A and B
42. The leg and foot alignment for the Spine Stretch Forward and the Half Roll Back with Rotation is:
A. Parallel, hip distance apart
B. Parallel, adducted
C. Lateral, hip distance apart
D. Lateral, wider than hip width

43. The Teaser Prep exercise:
A. Is the preparatory exercise for the Teaser exercise
B. Focuses on trunk flexion and hip stabilization
C. Begins in Classic Pilates, neutral pelvis arms overhead
D. All of the above
44. The Single Leg Extension, Swan Dive Prep, and Swimming exercises begin in C-Curve
A. True
B. False
45. Which exercise does not focus on developing upper body strength:
A. Leg Pull Front Prep
B. Seal
C. Side Bend
D. Push Up
46. The name for the pictured exercise is:

A. Half Roll Back
B. Obliques
C. Rolling Like-a-Ball
D. Seal

A. Teaser Prep
B. Double Leg Stretch
C. Single Leg Stretch
D. Leg Pull Front Prep

A. Side Bend Prep
B. Breast Stroke
C. Spine Stretch Forward
D. Saw

A. Side Leg Series
B. Half Roll Back With Rotation
C. Side Kick
D. Swimming

A. One Leg Kick
B. Swan Dive Prep
C. Push Up Prep
D. Single Leg Extension

Intro to Teaching Mat Pilates
Home Study Answer Sheet
Name: NETA ID
Address Phone:
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Return for credit (choose one of the following):

 Mail to NETA 5955 Golden Valley Road, Suite 240 Minneapolis, MN 55422.
 Fax to: 763-545-2524.
 Complete online: home study tests, choose home study from drop down menu, enter online code (listed
at the top of this exam).
Item #: 963
Serial #
Exam Code #: 96396
Your Certificate of Completion will be mailed to you. Please allow 2-4 weeks for processing.
THANK YOU!

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Pilates Manual
 2012 NETA National Exercise Trainers Association. All rights reserved.

This material may not be reproduced or duplicated in whole or part, by any means, without permission of:
NETA
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Minneapolis, MN 55422
1-800-237-6242 (In MN 763-545-2505)
For additional copies of this workbook, call toll-free 1-800-AEROBIC (In MN call 1-763-545-2505)
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2 ©NETA Learning and Development 2012 NETA Pilates Manual Rev 5

Table of Contents
Introduction ..................................................................................................................................... 5
Section 1.......................................................................................................................................... 7
Joseph Pilates: The Man Behind the Method ............................................................................. 7
What is Pilates? ........................................................................................................................... 9
Benefits of Pilates ..................................................................................................................... 10
Pilates Matwork ........................................................................................................................ 11
Pilates Matwork with Small Equipment ................................................................................... 12
Section 2........................................................................................................................................ 13
The A, B, C’ S........................................................................................................................... 13
Alignment ................................................................................................................................. 14
Posture Analysis........................................................................................................................ 16
Breath ........................................................................................................................................ 18
Concentration on Core Strength and Control............................................................................ 22
Stabilization .............................................................................................................................. 24
Section 3........................................................................................................................................ 28
About the Exercises .................................................................................................................. 28
Starting Positions ...................................................................................................................... 29
Awareness Exercises ................................................................................................................. 30
Normal Breathing.................................................................................................................. 31
Deep Breathing ..................................................................................................................... 31
Complete Exhalation Breathing ............................................................................................ 32
Back and Side Breathing....................................................................................................... 32
Ribcage Breathing................................................................................................................. 33
Pelvic Placement ................................................................................................................... 34
Scapula Elevation and Depression ........................................................................................ 35
Scapula Protraction and Retraction ....................................................................................... 36
Head Nod .............................................................................................................................. 37
Warm Up Exercises .................................................................................................................. 38
Ab Prep ................................................................................................................................. 40
Hundred................................................................................................................................. 42
Breast Stroke Prep................................................................................................................. 44
Shell Stretch .......................................................................................................................... 46
Workout Exercises .................................................................................................................... 48
Half Roll Back ...................................................................................................................... 50
Roll Up .................................................................................................................................. 52
One Leg Circle ...................................................................................................................... 54
Spine Twist ........................................................................................................................... 56
Rolling Like A Ball ............................................................................................................... 58
Single Leg Stretch ................................................................................................................. 60
Obliques ................................................................................................................................ 62
Double Leg Stretch ............................................................................................................... 64
Scissors ................................................................................................................................. 66
Rollover Prep ........................................................................................................................ 68
NETA Pilates Manual Rev 5 ©NETA Learning and Development 2012 3

Shoulder Bridge .................................................................................................................... 70
Heel Squeeze Prone .............................................................................................................. 72
Breast Stroke ......................................................................................................................... 74
One Leg Kick ........................................................................................................................ 76
Saw........................................................................................................................................ 78
Side Kick............................................................................................................................... 80
Side Leg Lift Series .............................................................................................................. 82
Spine Stretch Forward........................................................................................................... 86
Half Roll Back with Rotation ............................................................................................... 88
Teaser Prep............................................................................................................................ 90
Single Leg Extension ............................................................................................................ 92
Swan Dive Prep..................................................................................................................... 94
Swimming ............................................................................................................................. 96
Leg Pull Front Prep ............................................................................................................... 98
Seal ...................................................................................................................................... 100
Side Bend ............................................................................................................................ 102
Push Up Prep....................................................................................................................... 104
Section 4...................................................................................................................................... 106
Biomechanics .......................................................................................................................... 106
Elbow .................................................................................................................................. 106
Shoulder .............................................................................................................................. 106
Spine ................................................................................................................................... 107
Scapular / Shoulder Girdle .................................................................................................. 107
Hip....................................................................................................................................... 108
Knee .................................................................................................................................... 109
Ankle ................................................................................................................................... 109
Anterior Muscular Anatomy ....................................................................................................... 110
Posterior Muscular Anatomy ...................................................................................................... 110
Anatomical Terminology ........................................................................................................ 119
Mission Statement................................................................................................................... 122
References ............................................................................................................................... 123
Acknowledgements ................................................................................................................. 123

Introduction
Pilates is not a new form of exercise. As discussed later in the course material, Pilates has been
around since the early 1900’s, however, it has regained significant popularity. In part, this
popularity can be attributed to it being the trend of exercise programs that Hollywood celebrities
swear by. It can also be attributed to the fact that the principles applied when doing Pilates
exercises coincide with the latest scientific research of core stabilization. The world of physical
rehabilitation has crossed over into the world of fitness. Adding to that wonderful transition is
the potential self healing and preventative maintenance the average person has within arms
reach.
The NETA Pilates program is designed to make it possible for fitness professionals to embark on
the training and practice process necessary to develop themselves as Pilates instructors, able to
teach safe and effective Pilates Matwork.
The focus of the 2 day workshop is on the education of the Pilates principles and exercises.
Learning Pilates requires a basic understanding of biomechanics and scientific terminology. The
muscles are bolded the first time they appear in the manual and are pictured in section 4
biomechanics.
Additionally, a well trained instructor has also practiced effective teaching techniques. This
clinic teaches how to communicate all of the course material in ways that can be readily
understood and utilized by the participant. Clinic attendees will walk away from the training
with an understanding of what it takes to teach Pilates and a game plan of how to do it.
The first section provides insight to Joseph Pilates, the man behind the method. His background
and upbringing is of significance in his development as a pioneer of health. His passion is what
made him excel at what he did. The many benefits of doing Pilates are discussed in this section
as well as further descriptions of what Pilates exercises are.
Section two explains the Pilates principles. They are defined with the A, B, C’ S: Alignment,
Breath, Concentration on Core Strength, Control, and Stability. There are varying “principles”
attested to by many different individuals, authors, and certifying bodies. Upon close inspection
of them all, the A, B, C’ S sum them up neatly. All of these descriptions are central and agreed
upon by most:
 Joseph Pilates works were initially designed for those with injuries and those with
postural issues. The Alignment principle is comprised mainly of postural assessment.
 Joseph Pilates spoke of the Breath numerous times in his published works with
insurmountable passion.
 Getting “inside” the movement or being the participant during the exercise and not the
observer is attainable only with maximum Concentration.
 His works regarded the abdominal area and the spinal muscles to be the center or the
powerhouse of the body. That powerful, efficient movement emanates from the Core.
 The original self title of his method was “Contrology”.
 Modern science has gifted the proven benefits of Stabilization of particular joints and
body parts prior to movement, namely; the head, neck, shoulders, spine, pelvis, and hips.

The exercises are detailed in section three. There are three types of exercises: Awareness, Warm
Up, and Workout. Muscular reference is included for each exercise. The last section provides
greater detail of biomechanics of movement and references.

Section 1
Joseph Pilates: The Man Behind the Method
Joseph Humbertus Pilates was born in 1880 near Düsseldorf, Germany. As a child he suffered
from rickets, asthma, and rheumatic fever. Obsessed by his afflictions he became determined to
overcome them. As a teenager he participated in gymnastics, skiing, and scuba-diving. He
studied the musculature of the body. Later his studies included a variety of Eastern forms of
exercise including Yoga and Karate. Merging his experience and his studies he created “The
Method”. His name for it was “Contrology”, which is a precise series of exercises designed to
develop the body uniformly, correcting posture and revitalizing the body, mind and spirit.
In the early 1900’s, Pilates method was well known in Germany, and the Kaiser requested Pilates
train his elite military troops. A committed pacifist, Pilates refused and moved to England in
1912. Joseph became a boxer, circus performer and self-defense instructor. At the peak of his
career he was incarcerated as a German National during WW I. It was at this time he created the
forerunners of the exercise equipment used today. He removed bedsprings from a bed and
attached them to a wall to create resistance, which allowed his patients to exercise while lying
down. The patients were mobile yet stable. Pilates also used chairs, but at this time the focus of
his work was on the floor exercises called ‘matwork’.
Pilates returned to Germany to continue to develop the method but left again in 1926 when his
philosophy was in conflict with the new German army. His friendship with boxer Max
Schmeling led him to New York. On his journey to New York he met his wife, Clara, a nurse.
Together with Schmeling they opened a “physical fitness studio” located within the dance
community. It was here that Pilates method was used as a form of therapy rehabilitation for
injured dancers.
Pilates read constantly and used mathematics and the laws of physics in his exercises. He died in
1967. However, the basic principles of Joseph Pilates work have not changed. The aim of his
method is awareness of movement, mental focus and control without excessive effort, thereby
creating a body that is healthy inside and out.
Joseph Pilates wanted his work to benefit everyone. He is very clear in his book titled “Return to
Life through Contrology” that the exercises must be done exactly as written to achieve a fit,
balanced body. Prior to October of 2000 the Pilates name was patented and trademarked by
Sean Gallagher, owner of the Manhattan NY-based Pilates studio. In October of 2000 a New
York Federal Court ruled that because consumers identified the name Pilates with a particular
method of exercise, Gallagher could not monopolize it. This ruling gives the public greater
access to Pilates and allows other agencies to provide training for instructors to teach the Pilates
Method. Joseph’s purpose has been achieved.
NETA is proud to bring Joseph Pilates work to fitness professionals. We recognize that
extensive training and practice is necessary to become proficient at any highly specialized skill.
This holds true for Group Exercise Instructors, Personal Trainers, Yoga Instructors and Pilates
Instructors alike.


What is Pilates?
Pilates is an exercise discipline that was developed by Joseph Pilates in the early 1900’s. It is a
systematic approach to physical conditioning that incorporates physiological and biomechanical
principles to ensure safe exercise that produces positive results.
The exercises are done in various positions on either a mat or other apparatus. Some exercises
are performed entirely in supine, prone or side-lying positions. Others start from a seated
position. Still others start on the hands and knees. The various exercise positions help to
promote a balanced musculoskeletal system. The workout involves forward and lateral flexion,
extension, and rotation. Every exercise is rooted in spinal movement or spinal stabilization. The
limbs are often used as weights as well as tests of coordination, balance, and flexibility.
Pilates principles can be applied to all human movement. The exercises simulate daily life as
well as athletic endeavor. They can be done on the floor (matwork) or on special Pilates
equipment. This workbook covers Pilates matwork.

Benefits of Pilates
Pilates trains all of the muscles of the body to gain strength in the manner they were designed to
perform. It becomes a matter of efficiency and mind over muscle. As with any form of exercise,
there are innumerable benefits.
Proper breathing is essential throughout Pilates exercise. Controlled breathing purifies the body,
reduces stress and builds endurance. Breathing is coordinated with each exercise, which
oxygenates the muscles, eventually coming full circle to help the muscles responsible for
breathing perform more effectively and efficiently.
Core strength is one of the most important benefits of doing Pilates exercise, because all
movement emanates from the core. If the core is strong, the appendages can move without
undue stress on the spine. A strong core also helps to improve balance and coordination.
Pilates helps to strengthen opposing muscle groups. A stronger muscle is more effective at
actively stretching its opposing muscle. This leads to overall improved flexibility. The whole
body functions more efficiently.
Pilates exercises also improve kinesthetic awareness, which helps a person to know where their
body is in space. Spatial awareness and core control help to improve the performance of
everyday activities, prevent injuries and facilitate rehabilitation.
Mind over muscle is a very important concept in Pilates as it is for any mind body exercise.
Joseph Pilates was convinced that his form of exercise was the best way to train the body and
mind together to be able to perform the most amount of work with the least amount of effort.
The application of mind over muscle has been shown to help decrease stress.
Disease prevention is another benefit of training both mind and body. The mind that is trained to
listen to the body is much more capable of identifying and dealing with stresses that may
eventually cause disease.

Pilates Matwork
Pilates matwork is a series of exercises done on a mat with little or no equipment.
In Joseph H. Pilates publication of the exercises in 1945 “Return to Life through Contrology”, he
prescribed 34 matwork exercises to be done faithfully four times a week. In three months time,
he promised your body would return to its ideal physical condition accompanied by renewed
mental vigor and spiritual enhancement.
The matwork exercises in this workbook originate from Pilates exercises published in 1945.
Several exercises are taught as prep exercises due to the high level of body control necessary to
perform them correctly. To quote Joseph Pilates: “To neglect one’s body for another advantage
in life is the greatest of follies.” As he had predicted, modern man is indeed living in a state of
physical deterioration. With this state of physical de-conditioning, it is necessary to engage
preparatory exercises for the actual exercises. Strength and flexibility need to be developed in
muscles that have not been utilized regularly.
Therefore, the original exercises have been re-examined by modern science and broken down
into five categories:
Awareness
 With these exercises, the participant will realize where their body is in space.
They will observe their breath; discover the connection between every body part,
and experience body control through thought.
Warm-up Exercises
 These exercises prepare the body for more intense movement.
Essential Workout Exercises
 These exercises are for those who are just learning the discipline. The primary
focus is on mastering the principles while learning control.
Intermediate Workout Exercises
 Once the essential exercises can be performed effortlessly, intermediate exercises
are introduced. They add further physical demand and coordination.
Advanced Workout Exercises
 The advanced level exercises are the final step of traditional matwork. They
provide ultimate challenge to the body and mind.
The Pilates 2 day workshop covers Awareness, Warm Up, and Essential Workout Exercises for
apparently healthy populations.

Pilates Matwork with Small Equipment
The use of small equipment is also considered matwork. These tools are primarily used to assist
someone in performing Pilates exercises, to provide further challenge, or to simulate large
equipment-based Pilates exercises.
Small equipment often used during matwork exercise may include the use of a small ball, fitness
ring/circle, resistance bands, resistance tubing, resist-a-ball, hand held weights, foam rollers, or
BOSU’s.
Matwork does not include the use of any other large equipment apparatus, such as the Reformer,
Cadillac, Chair or Barrel, which require in-depth training under the direction of an expert
apparatus instructor.

Section 2
The A, B, C’ S
These are key concepts that make Pilates exercise safe, effective, and functional. They include
sound anatomical principles often used during physical rehabilitation.
A = Alignment
Achieving and maintaining proper alignment before during and after each exercise is discussed
and demonstrated.
B = Breath
The Breath is the most vital aspect necessary for life. Additionally, it enhances and promotes
efficient movement through proper muscular usage. The importance of proper breathing
techniques is discussed and demonstrated.
C = Concentration, Core Strength, Control

The core muscles are central to Pilates exercises. Core Strength is necessary to allow effortless
pain free movement as well as provide protection to the interior of the torso. Concentration
ensures that each movement is done mindfully. Control over every movement reduces risk of
injury. Concentration on and control of the core musculature is taught, demonstrated and
practiced.
S = Stabilization
Stabilizing the joints of the body protect and strengthen them. The stabilization of the core,
ribcage, scapula, pelvis and cervical spine is required to perform each exercise effectively.

Alignment
Maintenance of good posture and spinal alignment cannot be overstated. Much of Pilates work is
based on the identification and correction of postural alignment malformations. This is
accomplished by strengthening the core or trunk musculature and teaching students how to stabilize
their appendages. First we need to understand several terms that help identify desirable alignment
and factors that affect alignment.
Neutral typically is a term used to describe a position in which nothing is overtly affecting it. There
should be a sense of balance. Neutral Spine refers to the curvature of the spine that is achieved by
appropriate core strength and flexibility. It is characterized by slight anterior curvatures in the
cervical and lumbar vertebrae and a slight posterior curvature in the thoracic vertebrae. The 12
vertebrae that are configured in the anterior curvature (7 cervical and 5 lumbar) are designed to
balance the 12 vertebrae configured in the posterior curvature (thoracic). Excessive cervical and/or
upper thoracic curvature, which results in a hunchback appearance, is referred to as kyphosis. This
is common in older persons who suffer from osteoporosis or atrophy of the muscles that control the
scapula (Trapezius and Rhomboids). Lordosis is characterized by excessive anterior curvature of
the lumbar spine. Weak abdominals, overly tight hip flexors and spinal erectors and overstretched
hamstring muscles can contribute to lordosis, which causes low back pain. Scoliosis is a spinal
alignment abnormality characterized by an exaggerated lateral ‘S’shaped curvature of the spine,
which causes the shoulders and pelvis to appear uneven. Scoliosis can be caused by muscular
imbalances that, over time, cause irreversible deviations in skeletal alignment.
Neutral Pelvis refers to the position that the pelvis is in when it is neither tilted anteriorly nor
posteriorly and the person’s natural lordotic curve is present. The abdominal, hip flexor and gluteal
muscles cause an anterior pelvic tilt and the hamstring muscles cause a posterior pelvic tilt. The
abductor and adductor muscles of the hip keep the pelvis aligned horizontally. If one muscle group
is weaker than its opposing muscle group, or inflexible, the pelvis is moved into an undesirable
position. Once again, over time, the shift in pelvic alignment may cause pain and possible
permanent dysfunction.
Kyphosis Lordosis Scoliosis Scoliosis disrupts the levelness of the

hips and shoulders

Neutral Anterior Tilt Posterior Tilt
Many of Pilates exercises require pelvic alignment, which is referred to as Imprinted Pelvis, and is
achieved by lying in a supine position, abdominals contracted so that the pelvis is tilted posteriorly.
This allows the tailbone to come up off of the mat, raising the pubic bone higher than the hipbones
(Iliac Crests). Imprinting is not achieved by contracting the Gluteus Maximus, nor is it achieved by
overly contracting the Rectus Abdominis. Imprinted alignment is used when neutral pelvic
alignment cannot be effectively maintained during a particular exercise. Shortened abdominal
muscles help keep the pelvis and spine in proper alignment.
When observing someone’s profile we should be looking at how the body parts line up. The head
should be directly over the neck and shoulders. Shoulders should be over the ribcage, ribcage over
the pelvis, and pelvis over the legs. Any body parts that do not line up in this manner are
vulnerable to excessive forces produced by gravity and momentum. Imagine carrying 2 buckets of
water. It is easier to carry one bucket on either side. What would the results be if you were to carry
both buckets in front of you or behind you? It is quite certain that you would have to put a lot more
effort into carrying both buckets in front or behind rather than at your sides lined up and balanced
with the remainder of your body.

Posture Analysis
Goal: Assess posture to determine if there are any risk factors and / or musculoskeletal limitations
to consider during Fitness Assessments and Exercise Programming.
Protocol: Although there is no specific protocol to follow for postural analysis it would be
beneficial for any fitness professional to observe a client from anterior, posterior and lateral
perspectives while standing stationary and while walking towards and away from the tester. The
following is a list of characteristics to look for:
Head and Neck

 Is the head upright?
 Is the head tilted to one side or the other?
 Is the chin / neck protracted?
 Is the chin / neck retracted?
Shoulders
 Are the shoulders the same height?
 Are the shoulders upright or rounded?
 Do the scapulae protrude from the back?
 Are both scapulae the same height?
Chest and Upper Back

 Is the chest lifted?
 Is the upper back normally rounded?
Spine and Trunk

 Are the vertebrae in a vertical line, straight or curved?
 Is the curve in the lower back normal, arched or inclined?
 Is the abdomen protruding?
Hips
 Are the hips level?
 Are both sides the same height from the floor?
Knees
 Are the kneecaps facing straight ahead like headlights?
 Are the kneecaps at the same height?
 Are the knees pushed backwards?
Ankles and Feet

 Are the feet straight-ahead or pointed out?
 Where does the majority of the weight of the body lie?
 On the outside, inside or midline of the feet?

Posture Rating Chart
Good Fair Poor*
Head (anterior or Head is erect, gravity Head is slightly Head is markedly
posterior view) line passes directly twisted or turned to twisted or turned to
though the center one side one side
Neck (lateral view) Neck is erect, chin Neck and chin Neck and chin
slightly retracted and slightly protracted markedly protracted
head directly above
shoulders
Shoulders (anterior Both shoulders are One shoulder is One shoulder is
or posterior view) level (horizontally) slightly higher than markedly higher than
the other the other
Spine (posterior Spine is in a straight Spine is slightly Spine is markedly

view) line curved laterally curved laterally
(Scoliosis) (Scoliosis)
Upper Back (lateral Normal rounding Slightly more Marked rounding

view) consistent with upper rounding than typical constant with
thoracic curvature thoracic curvature Kyphosis
Spine / Trunk Spine is erect and Spine exhibits a Spine exhibits a

(lateral view) aligned directly over slight posterior marked posterior
the pelvic girdle alignment alignment
Abdomen (lateral Abdomen is flat or Abdomen is Abdomen is

view) slightly rounded protruding protruding and
sagging
Lower Back (lateral Lower back has a Lower back appears Lower back is
view) normal ‘S’ curvature slightly hollow. markedly curved
consistent with the Slight exaggeration causing a ‘sway
Lumbar vertebrae of the Lumbar back’ or Lordosis
Hips (anterior or Both hips are level One hip is slightly One hip is markedly
posterior view) (horizontally) higher than the other higher than the other
Ankles and Feet Feet point straight Slight pronation Pronated

(anterior or posteriorforward with ankles Slight supination Supinated
view) directly above the
heel
*Any ratings of poor must be cleared by an orthopedic specialist (physical therapist,
chiropractic physician or orthopedic surgeon)

Breath
Of all the Pilates concepts to grasp, breathing has caused the most confusion. Anyone who has
taken a Pilates session or two inevitably asks the question: “Why is the breathing pattern so
important for this exercise”? What makes it even more confusing is that the breathing pattern
seems to change from instructor to instructor for the exact same exercise! Let us de-mystify.
Most of us perform what Pilates referred to as “lazy breathing”. In other words, we are not fully
utilizing our lung capacity nor are we engaging the respiratory muscles. To quote Joseph Pilates,
“Lazy breathing converts the lungs, figuratively speaking, into a cemetery for the deposition of
diseased, dying, and dead germs as well as supplying an ideal haven for the multiplication of
other harmful germs. Therefore, above all, learn how to breathe correctly”.
Correct breathing is defined as utilizing the full capacity of the thoracic and abdominal cavities
to supply oxygen to the lungs to remove carbon dioxide, and other respiratory waste products.
The respiratory system facilitates this exchange between trillions of cells in our bodies. Without
that exchange, our bodies accumulate toxins to the point of toxic overload. This leads to fatigue,
illness, and disease.
The main respiratory muscles include the Diaphragm, the External Intercostals, the Internal
Intercostals and the Transverse Abdominis.
Diaphragm External Intercostals Internal Intercostals Transverse

Abdominis
Many of us underutilize these muscles, which cause the strength and elasticity of them to
diminish. This in turn diminishes the depth of each breath taken. Breathing skills are taken for
granted because we don’t have to think about them. But they are skills that become lost in the
daily stresses of life. When stressed or anxious, the body responds by increasing the rate of
respiration. We end up taking small, quick, shallow breaths - sometimes to the point of
hyperventilation. Deep breathing helps rid the body of unnecessary tension as it oxygenates the
tissues, mobilizes the ribcage, and massages the internal organs.
How the Respiratory Muscles Work

The Diaphragm is the main muscle involved in breathing. It is located between the abdominal
and the thoracic cavities. The Internal and External Intercostals muscles are located in and
around the ribcage. The Transverse Abdominis is located deep within the lower abdominal

cavity. They all work together to expand and compress both cavities to allow oxygen to travel in
and out.
What Happens during Inhalation

The External Intercostal muscles elevate the ribs and the Transverse Abdominis muscle relaxes.
At the same time, the Diaphragm contracts and pushes down into the abdominal cavity, creating
more space for the lungs to fully expand.
What Happens during Exhalation

The Internal Intercostal muscles depress the ribs and the Transverse Abdominis muscle
contracts. At the same time, the Diaphragm relaxes. This creates pressure in the abdominal
cavity to equalize, pushing the breath out.
Joseph Pilates was truly ahead of his time when he choreographed breathing into his exercises.
He was fully aware of the importance of not holding our breath during exercise and believed that
correct breathing when coupled with his exercises, provided the most efficient way to detoxify
and deliver oxygen to the body.
We perform breathing exercises prior to starting a Pilates workout to incorporate better breathing
practices during the exercise session. Practicing proper breathing techniques repetitively will
occur more often in daily life.
Breathing and Movement Patterns

It is natural for the spine to extend when inhaling because extending opens up the front of the
body and the ribcage. Inhaling is considered a complementary breath pattern for spinal
extension. This can be quickly and easily observed every time you inhale.
It is natural for the spine to flex when exhaling because flexing compresses the ribcage as it
forces air out of the lungs. Exhaling is considered a complementary breath pattern for spinal
flexion. This can be quickly and easily observed every time you exhale.
The breathing and movement patterns are not exclusive one way or another. They can always be
reversed, and often are. For example, when performing the “Breast Stroke Prep” exercise, notice
the assigned breath pattern is an exhale on spinal extension. There is a very good reason for this
exercise to have a non-complementary breath pattern. When first starting out with Pilates
exercise, it is difficult to maintain abdominal contraction while inhaling. The “Breast Stroke
Prep” exercise requires spinal hyper-extension, which can potentially cause injury if the
abdominals are not properly supporting the spine. We have an automatic Transverse Abdominis
contraction during forced exhalation and many people customarily contract the Rectus
Abdominis during exhalation. For this reason, an exhalation is the preferred breathing pattern
during spinal extension while performing the “Breast Stroke Prep”.
Furthermore, once an exercise is mastered with a certain breath pattern, it is an added challenge
to reverse the breathing so that it is performed with a different breath pattern.

Breathing Technique
With the PILATES BREATH, we inhale through the nose and exhale through the mouth.
Inhale through the nose

• The nose is a filter for our respiratory system. It is the first attempt to reduce the amount
of toxins in our body.
• Breathing through the nose warms the air slightly before it travels throughout our lungs.
Exhale through the mouth

• Exhaling through the mouth provides a more effective forced exhalation.
• Forced exhalation engages the respiratory muscles, compresses the abdominal cavity, and
assists abdominal muscle contraction.
• The abdominal muscles are the primary protectors of the spine. Any time the abdominals
are not contracted, the spine is unprotected.
To quote Joseph Pilates: “squeeze every atom of impure air from your lungs in much the same
manner that you would wring every drop of water out of a wet cloth”.
Pelvic Floor, Abdominal Contraction and the Breath
Proper breathing is essential to the correct execution of Pilates exercises. Concentration on the
breath provides time to mentally prepare for movement. Another part of the mental preparation
involves isometric contraction of the pelvic floor and the abdominals. They support and
contribute to posture, breathing and circulation. The stronger the pelvic floor muscles, the better
the functioning of the lower organs such as the uterus, bladder and bowels.
The pelvic floor musculature is frequently forgotten as a necessary part of daily exercise. Yet it
is evident that as we age, those muscles naturally lose strength if they are not used. Therefore,
with each inhale, the pelvic floor muscles are “pulled up” (contracting the muscles used to stop
the flow of urine). Additionally, the abdominals are “pulled in” (pulling the navel toward the
spine as if trying to zip up tight jeans).
During exhalation, maintain the pelvic floor and the abdominal contractions. Additionally, the
Transverse Abdominis contracts to compress the abdomen. When these three points (pelvic
floor, Rectus Abdominis and Transverse Abdominis) are simultaneously contracted, it provides
stability and a produces a feeling of connectedness within the entire pelvic region.
This part is included under breath because these isometric contractions are to be the primary
focus of Pilates exercises and must be present during every inhalation and every exhalation.
Refer to “Stabilization” in section 2 for further information on the pelvic floor.

Exhale Inhale Exhale Exhale
Complementary breathing pattern for spinal movements
Inhale Exhale Inhale Inhale
Non-Complementary breathing pattern for spinal movements
1. Short (2 seconds). Contract (tighten) your pelvic muscle very hard for two seconds, and then
immediately relax for two seconds.
2. Long (3, 5, or 10 seconds). Begin with the procedure outlined above, tightening for three
seconds, and then relaxing for three seconds. Over time, increase the length of time you tighten
or relax the pelvic muscle to five seconds, then ten seconds or even longer.
Kegel exercises can be practiced anywhere and anytime. You should perform these exercises in
several different positions: Sitting, Standing, Lying Down, and Exercising!

Concentration on Core Strength and Control
Concentration on Core Strength and Control must be applied to each exercise to perform them
correctly.
Concentration
Concentration requires the realization that every movement of every body part is important and
that all movements are integrated. Concentrate on each small movement and allow the
movements to flow. Dismiss all activity around you and concentrate on your body as it responds
to the minds direction. This meditative kind of concentration will bring clarity of thought, better
mental focus, less mind wandering, increased mental energy and a calmer, positive frame of
mind.
Core Strength
The Core is the pivotal point of the body. All movements emanate from this center and are
transferred outward. The core includes the deep internal muscles of the spine and central region,
as well as the superficial muscles.
The deep internal muscles include:

• Transverse Abdominis
• Internal Obliques
• Multifidus
• Pelvic Floor Muscles
• Diaphragm
• Longissimus
• Iliocostalis
The larger superficial muscles include:

• Rectus Abdominis
• External Obliques
• Quadratus Lumborum
Traditional abdominal exercises like the abdominal crunch target the superficial muscles. What
has happened to the common exerciser is that their superficial muscles become very strong, but
the deeper internal muscles remain weak. For most of the daily activities these individuals
perform, their larger stronger muscles are employed to complete a given task. At some point,
the larger muscles become fatigued and cannot complete a given task by themselves, so they call
upon the deeper internal muscles for stabilization and support. It is often at this juncture that the
individual experiences an injury because those internal muscles are not accustomed to being
utilized and fail under the demand placed on them.

Pilates exercises focus on the entire core, including the deep internal muscles and the superficial
ones. The smaller deep internal muscles perform smaller movements. The larger superficial
muscles perform larger movements. In order to isolate and use the deep muscles, the superficial
muscles are used as little as possible. Therefore, some Pilates exercises do not involve a lot of
isotonic movement that is often witnessed by sight. Consequently if the individual is isolating
the deep muscles they will feel the work instead of see the work. The common exerciser is more
accustomed to believe they are “doing something” if they can see their bones moving. If their
bones are not moving, they assume that they are not working. They are not accustomed to
feeling the exercises and assessing the quality of the exercise based on their own intuition.
It is often necessary to re-educate the participant’s mental perception of a quality workout as

well as their physical perception of feeling the work instead of seeing it.
Control
Control over every movement is necessary to prevent injury. It begins with awareness of the
smallest movements, allows mindful adjustments to maximize the effectiveness of the exercise,
while minimizing the associated risks. By focusing on control, the body is able to utilize the
internal and superficial muscles to achieve a balanced body.
Movement that emanates from the core can occur at the head and neck, scapulae, spine, ribcage
cage and pelvis. One must not only learn the following principles but also internalize the control
required for each body part. These principles should be applied consistently to daily life as well
as the Pilates exercises.

Stabilization
Cervical Spine (Head & Neck) Stabilization
Neutral neck alignment: There should be a natural inward curvature of the cervical spine and
while standing or sitting, the head should balance directly on top of the cervical spine.
Neutral Neck Alignment 
Excessive Neck Flexion  Excessive Neck Extension 
Scapula Stabilization
Scapula stabilization is important and requires a delicate balance of movements controlled by the
muscles of the arm at the shoulder (Deltoid, Latissimus Dorsi and rotator cuff muscles) and
shoulder girdle (Trapezius, Rhomboids, Levator Scapulae and Serratus Anterior).
Scapulohumeral Rhythm is the term used to describe the combined motion of the scapula in
relationship to the spine and the Humerus at the shoulder joint. This integration of movement
allows the shoulder complex maximum range of motion and versatility. However, without
proper stabilization of the scapula, various shoulder joint positions can cause injury. Elevation,
depression, protraction and retraction are the movements that the scapula is capable of in
relationship to the spine.

Scapulohumeral Rhythm
Scapula Protraction  Scapula Retraction 
Scapula Elevation  Scapula Depression 

Ribcage Stabilization
The abdominals are attached to the ribcage by the Aponeurosis (a-pon-you-r-sis), which is the
broad, flattened tendon that the Transverse Abdominis, Internal and External Obliques insert into
on the anterior, midline of the trunk. In between each rib is a muscle called Internal and External
Intercostals (Anterior and Posterior). These muscles are important in breathing and in stabilizing
the ribcage while the arms, legs and spine move. Contracting the abdominals and the Internal
and External Intercostals prevent the ribcage from “popping”, an undesirable alignment.
“Popping” refers to when the ribcage presses outward and the low back arches off the mat when
lying in a supine position.
Ribcage Popping  Correct Ribcage Placement 
Pelvic Stabilization
The Quadratus Lumborum acts as a mover and a stabilizer of the pelvis and lumbar spine.
Quadratus Lumborum Psoas Major & Iliacus
The Psoas Major and Iliacus perform hip and trunk flexion. The Psoas Major is shortened by
activities such as prolonged sitting and, when returning to an erect posture, one can experience
low back discomfort caused by extension and compression of the lumbar facet joints. The
Iliacus may cause compression of the lumbar facets if it is inflexible.
As discussed earlier, there are two positions the pelvis maintains during Pilates exercise: neutral
and imprint. Both positions are designed to maintain the stability of the pelvis while the arms,
ribcage and legs move.

In addition to the apparent pelvis positions that require isotonic muscle contraction, the pelvic
floor, requiring isometric muscle contraction is crucial to stabilizing the pelvis.
Weak pelvic floor muscles may lead to incontinence (leaking of urine). The topic of
incontinence may be uncomfortable, as is discussion of the pelvic floor. Many people do not
frequently think of using their pelvic floor. Yet these muscles are used during daily urination.
Discovering them is as simple as stopping the flow of urine. The flow should be broken off
smoothly with no dribbling. The muscles used to do this are the pelvic floor muscles. Once the
pelvic floor muscles have been identified, complete the urination. This exercise is good for
identifying the muscles. It is not recommended to stop the flow of urine in this manner on a
regular basis. It is recommended to contract these muscles daily for short periods of time to
strengthen the pelvic floor muscles. It is also recommended that the pelvic floor muscles be
exercised in moderation. Just like all of the muscles in the body, they can be overworked.
Imagine the pelvic floor is an elevator and, as it ascends to each floor, pull up the pelvic floor
muscles a little more each time, until they are completely tight. Then, the elevator can descend
floor by floor, gradually relaxing the muscles in stages until fully relaxed. These are called
“Kegel” (kā'gel) exercises. Kegel exercises were originally developed by Dr. Arnold Kegel in
1948 as a method of controlling incontinence in women following childbirth.
The pelvic floor is contracted (Kegel’s) while performing Pilates exercises.
Neutral Pelvis  Imprinted Pelvis 
Incorrect Alignment 

Section 3
About the Exercises
In Joseph H. Pilates original publication of the exercises in 1945, he prescribed 34 exercises to

be done faithfully four times a week. In three months time, he promised your body would return
to its ideal physical condition accompanied by renewed mental vigor and spiritual enhancement.
The following exercises originate from exercises Pilates published in 1945. Some of them are
taught as prep exercises due to the high level of body control necessary to perform them
correctly. “To neglect one’s body for another advantage in life is the greatest of follies.” As he
had predicted, modern man is indeed living in a state of physical deterioration. With this state of
physical de-conditioning, it is necessary to engage preparatory exercises for the actual exercises.
Strength and flexibility need to be developed in muscles that have not been utilized regularly.
We have forgotten how to breathe fully to replenish and detoxify our cells. Daily stressors
encourage shallow breathing and thus, ineffective oxygenation of our cells.
The exercises in this course are categorized into 3 types: Awareness, Warm-Up, and Workout.
Each practice session should include each type of exercise. All of the exercises do not need to be
performed in every session and they need not be performed in a specific order. However, it is
highly recommended that awareness begins the session, followed by warm up, leading into the
workout exercises.

Starting Positions
Classic Pilates
Lie down on the mat face up. Knees bent, hip distance apart, with feet flat on the mat. Arms
alongside the body, palms down, elbows softly bent.
Supine
Lie down on the mat face up. Legs extended either abducted or adducted. Arms alongside the
body, palms down, elbows softly bent.
Prone
Lie down on the mat face down. Legs extended either abducted or adducted. Elbows bent to
“goal post” position with palms down. Forehead relaxed on mat.
Sitting on Sit Bones

Sit tall either on the mat or elevated surface. Back should be in natural curve, spine straight.
C-Curve
Sit slightly posterior, off the sit bones. The abdominals are contracted to create full spinal
flexion resulting in a low, middle, and upper back rounded formation creating the shape of a “C”.
Hands and Knees: Face the mat and align hands under shoulders and knees under hips. The
body forms a square. Neutral spine.
Side-Lying: Lie the mat with the hips and shoulders stacked. Neutral spine, head resting on
lower arm, top arm in front of the body with the hand on the floor for support.
Leg Positions
Knees Bent: knees bent with feet flat on mat.
Table Top: knees and hips flexed 90 degrees.
Legs on the Diagonal: legs are elevated off the mat with knees straight. Only allow the legs to
go as low as an imprinted pelvis can be maintained.
Neutral Pelvis
Begin in classic Pilates position. Allow the lumbar spine to obtain its natural curve. The pelvis
has neither an anterior nor posterior tilt. The pubic and hip bones are the same distance away
from the mat for most individuals. Keep the abdominals contracted and the gluteals relaxed.
Imprinted Pelvis
Begin in classic Pilates position. Bring the pelvis to a slight posterior tilt, so that the low back is
closer to the mat than it was in neutral pelvis. The low back is not forced down to the mat. The
pubic bone will be higher off of the mat than the hip bones for most individuals. Keep the
abdominals contracted and the gluteals relaxed.

Awareness Exercises

Normal Breathing
Type: Awareness.
Purpose: Create greater awareness of normal breath pattern.
Starting Position: Classic Pilates.
Exercise Sequence: Observe normal breath pattern in the Classic Pilates position. Inhale as you
normally do and observe where the breath travels inside your body. Does the belly rise? Does
the chest rise? Is it a full abdominal cavity breath? Do the abdominal muscles contract during
the exhalation? Is all of the air being exhaled?
Number of Repetitions: As needed.
Common Errors: Trying to change the normal breath pattern before learning what normal
breathing is.
Muscles Targeted: Diaphragm, Internal and External Intercostals, Transverse Abdominis.
Comments: A few conscious efforts to breathe more fully throughout the day can elevate
energy levels and reduce stress.
Deep Breathing
Type: Awareness.
Purpose: Increase breath intake.
Exercise Sequence:
• Inhale through the nose slowly until you can’t inhale any more.
• Exhale naturally.
Common Errors: Not breathing to expand into the chest, belly, ribs, or back.
Comments: This exercise can be quite relaxing. Use it to prepare for any exercise discipline or
for stress relief.

Complete Exhalation Breathing
Type: Awareness.
Purpose: Exhale every atom of air from your body.
Exercise Sequence: Inhale through the nose slowly. Exhale through the mouth as if blowing a
pinwheel around in a circle. Continue exhaling until you can’t any longer. Breathe in naturally.
Common Errors: Exhaling too quickly can sometimes prevent full exhalation.
Comments: A full exhalation automatically produces a full inhalation.
Back and Side Breathing

Type: Awareness.
Purpose: Controlling the breath as it travels into the body to create awareness of “back” and
“side rib” breathing.
Starting Position: Classic Pilates; one hand placed on lower abdomen and the other on the
chest.
Exercise Sequence:
•
Begin the Pilates breathing (inhale through the nose, exhale through the mouth).
•
Inhale; allow the chest to expand so that chest rises into hand. Do not let the belly rise.
•
Exhale; naturally.
•
Inhale; allow the belly to expand so the belly rises into hand. Do not let the chest rise.
•
Exhale; naturally.
•
Inhale; do not allow either the belly or the chest to rise. Focus on breathing into the side
of ribs and the back.
Common Errors: holding the breath.

Ribcage Breathing
Type: Awareness.
Purpose: To feel the ribs expand laterally as you focus on compressing the abdomen during
both inhalation and exhalation.
Starting Position: Classic Pilates; hands on ribcage; neutral or imprinted pelvis.
Exercise Sequence:
• Inhale through the nose while simultaneously contracting the Rectus Abdominis and
Transverse Abdominis. Try to expand to the side of your body. The fingertips will slide
away from one another.
• Exhale through the mouth with slight force while compressing the Transverse Abdominis
even more. Feel your hands come closer together as the ribcage comes in and down.
Common Errors:
• Not contracting the muscles around the upper ribs.
• Not maintaining the correct pelvis position.
• Allowing the upper chest or belly to expand.
Comments: Imagine “bolting” your ribs to the mat. The posterior ribs will press into the mat.
Be careful that you don’t interpret this as pressing the low back into the mat. It is a different
feeling to have the ribs pressed into the mat while the pelvis is in neutral. Ribcage Breathing
takes time and practice.

Pelvic Placement
Type: Awareness.
Purpose: Learn the difference between neutral pelvis and imprinted pelvis.
Exercise Sequence 1: Begin Pilates breathing and place hands on lower abdomen. Notice the
angle of hands as they rest between hip bones and pubic bone. When the hip bones and pubic
bone are in the same plane, the hands will be parallel to the mat. This is considered neutral.
Exercise Sequence 2: Continue Pilates breathing, and pull belly button in during the exhalation
with enough muscle contraction to allow the pubic bone to elevate higher than the hip bones.
Notice the angle of hands change as the pubic bone becomes higher than the hip bones. This is
considered imprinted pelvis. The gluteal muscles are to remain inactive. The normal curve of
the low back will be decreased as the low back descends toward the mat.
Number of Repetitions: 3-5.
Common Errors:
• Squeezing the gluteals to facilitate an imprint.
• Focusing on pressing the low back into the mat instead of using the abdominal muscles to
create movement.
Muscles Targeted: Transverse Abdominis.
Comments: The mobility of the pelvis is often overlooked when addressing the core muscles.
Creating strength and flexibility in and around the pelvis can greatly improve postural
inefficiencies.
Posterior Tilt
Neutral Anterior Posterior

Anterior Tilt
Neutral
Supine View Standing View

Scapula Elevation and Depression
Type: Awareness.
Purpose: Experience the range of motion available in the shoulder joint. Create greater
awareness of the position of the shoulder when performing Pilates exercises.
Starting Position: Classic Pilates; neutral pelvis.
Exercise Sequence:
• Inhale; lift the shoulders closer to the ears as if shrugging.
• Exhale; lower the shoulders away from the ears. Think of creating space between the
shoulder and the ear lobe.
Common Errors:
• Arching the neck on the elevation of the shoulders.
• Medially rotating the Humerus during shoulder depression.
Muscles Targeted: Trapezius = elevation and depression, Levator Scapula = elevation.
Comments: Learning to keep the shoulder depressed helps stabilize the shoulder joint as well as
relieve some of the work from the upper Trapezius. This simple act can do wonders in reducing
neck strain and back discomfort.
Scapula Elevation Scapula Depression

Scapula Protraction and Retraction
Type: Awareness.
Purpose: Experience the range of motion available in the shoulder joint. Create greater
awareness of the position of the shoulder when performing Pilates exercises.
Starting Position: Classic Pilates; neutral pelvis; arms perpendicular to the mat with the
fingertips reaching toward the ceiling; palms facing each other; hands shoulder width apart.
Exercise Sequence:
• Inhale; lift the shoulders off the mat allowing the fingertips to reach closer to the ceiling.
• Exhale; lower the shoulders back down into the mat. Think of separating the shoulder
blades during the lift (protraction). Think of “sliding the shoulder blades into your back
pockets” during the down phase (retraction).
Common Errors:
• Arching the neck on the protraction or retraction of the shoulders.
• Locking the elbow joint.
• Losing neutral pelvis.
Muscles Targeted: Trapezius and Rhomboids = retraction, Pectoralis Minor = protraction.
Comments: As with the pelvis, creating strength and flexibility in the shoulder joint aids in
proper skeletal alignment.
Scapula Protraction Scapula Retraction

Head Nod
Type: Awareness.
Purpose: Increase awareness of neck position. Create length through the back of the neck by
stretching the neck extensors.
Exercise Sequence:
• Inhale; nod the chin toward the chest.
• Exhale; return the head to starting position. It is a slight nod, not a jam into the chest.
The chin does not touch the chest. Think of lengthening the back of the neck into the
mat. Keep the distance between the chin and the chest approximately the size of a fist or
small apple.
Common Errors:
• Losing cervical alignment.
• Elevating or protracting the shoulders.
Muscles Targeted: Neck extensors & flexors.
Comments: The cervical spine does a lot of work to hold the head upright. Poor cervical
posture is the seed that creates spinal misalignment. Years of improper posture reduce the
strength and flexibility of the muscles surrounding the spinal column. When this happens, the
spine is more susceptible to injury.

Warm Up Exercises


Ab Prep
Type: Warm Up.
Purpose: Warm up the core muscles to prepare for more intense movement.
Exercise Sequence:
• Inhale; head nod.
• Exhale; lift head, neck & shoulders up off of the mat. Bring arms parallel to the mat.
Keep elbows soft, and the palms facing the mat. Maintain pelvis position.
• Inhale; maintain lifted position.
• Exhale; lower the body back to the mat, returning to Classic Pilates position.
Alignment
• Cervical: The cervical spine follows the alignment of the thoracic spine by keeping about
a fist distance between the chin and the chest.
• Shoulder: the scapula maintains neutral alignment with the shoulder joint extended.
• Arms: the arms start on the mat, elbows slightly flexed, with the palms facing down.
They lift off of the mat just a few inches when the upper body lifts off the mat.
• Thoracic Spine: the thoracic spine begins in neutral extension and moves into flexion.
• Pelvis: maintain neutral pelvis throughout.
• Legs: parallel, hip distance apart.
• Feet: parallel, hip distance apart, flat on the mat.
Breath
• Inhalation occurs during the preparatory phase and static hold.
• The exhalation on the forward flexion is a complementary breath and promotes deeper
abdominal contraction during movement against gravity.
• Inhaling while the thoracic spine maintains flexion promotes back and side breathing.
• Exhaling as the spine returns to a neutral extension is a non-complementary breath, but
helps control movement with gravity ensuring a safe return to the mat.
Concentration, Core Strength, and Control

• Concentrate on keeping the pelvis in neutral particularly during thoracic flexion.
• Core strength is developed during the movement as well as during the static hold.
• Control the pelvis to maintain the same position throughout.
Modifications:
• Bring hands behind head if cervical support is needed.
• Imprint pelvis if neutral is too challenging or painful.

Common Errors:
• Losing desired pelvis position.
• Legs losing parallel alignment to each other.
Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis.
Comments: For most people, this exercise will be challenging if done correctly. The awareness
of the pelvis position is the key to learning how to perform thoracic flexion in neutral. It is very
different than what most people are used to. It may take several sessions to integrate the correct
position into the body-mind.
Ab Prep Start
Ab Prep End

Hundred
Type: Warm Up.
Purpose: Challenge the abdominals by maintaining forward flexion while arms and legs act as
weighted resistance.
Starting Position: Classic Pilates; imprinted pelvis, legs tabletop.
Exercise Sequence:
• Exhale; lift head, neck & shoulders up off of the mat to maximum spinal flexion. Bring
arms parallel to mat, elbows soft, and the palms facing down. Extend legs to the
diagonal.
• Inhale; pulse arms up and down 5 times in tandem with 5 staccato breaths.
• Exhale; pulse arms up and down 5 times in tandem with 5 staccato breaths. Repeat 9
times for a total of 100 pulses of the arms.
• Exhale; return to starting position. Hug knees into chest. Go into Classic Pilates
position.
Number of Repetitions: 1.
Alignment
• Cervical: The cervical spine follows the alignment of the thoracic spine by keeping about
• Shoulder: the scapula maintains neutral alignment as the shoulder joint pulses in varying
degrees of flexion.
• Arms: the arms start on the mat, elbows slightly flexed, with the palms facing down.
They lift off of the mat just a few inches when the upper body lifts off the mat. The
distance the arms travel during the pulsing is approximately six -ten inches.
• Thoracic Spine: the thoracic spine begins in neutral extension and moves into flexion.
• Pelvis: maintain imprinted pelvis throughout.
• Legs: parallel, adducted.
• Feet: parallel, adducted, plantar-flexed.
Breath
• The exhalation on the forward flexion is a complementary breath and promotes deeper
abdominal contraction during movement against gravity.
• The staccato breath used in this exercise helps to train the body to do back breathing
while the torso maintains flexion. This ability is necessary if the abdominal wall is
contracted and the participant is not breathing into the chest.
• Exhaling as the spine returns to neutral extension is a non-complementary breath, but

• Concentrate on maintaining imprinted pelvis.
• Control the upper body so that it does not bounce when the arms pulse.
Modifications:
• Bring one or both hands behind head if cervical support is needed.
• Perform exercise with the upper body on the mat.
• Bring the legs to Tabletop or Classic Pilates position.
Common Errors:
• Losing imprinted pelvis.
Muscles Targeted: Rectus Abdominis and Obliques, Transverse Abdominis, hip flexors,
quadriceps, = isometric contraction.
Comments: The hundred is by far one of the most recognized and preferred Pilates exercises. It
is usually the first exercise done in a Pilates class because it creates a lot of heat in the body thus
serving as the perfect warm up.
Hundred Start Hundred End

Breast Stroke Prep
Type: Warm Up.
Purpose: Warm up the spinal extensors to prepare for more intense movement. Focus on
maintaining abdominal contraction while erector spinae muscles lift the upper body away from
the mat.
Starting Position: Prone; arms bent to 90 degree angles at the shoulder and elbow joints, palms
down. Legs abducted hip width apart, in parallel.
Exercise Sequence:
• Inhale; depress and slightly retract shoulder blades.
• Exhale; lift head, neck & shoulders up off of the mat. Keep the arms in the same
position, with slight pressure in the hands.
• Exhale; return to starting position.
Alignment
• Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about
• Shoulder: the scapula maintains neutral alignment as the shoulder joint laterally rotates
and abducts.
• Arms: the arms are on the mat, elbows flexed approximately 90 degrees, with the palms
facing down.
• Thoracic Spine: the thoracic spine begins in neutral extension and moves into hyper-
extension.
Breath
• Exhalation on back extension is a non-complementary breath, but promotes deeper
abdominal contraction which provides more support for the spine during the hardest part
of the exercise: movement against gravity.
• Inhaling while maintaining extension is a complementary breath. Therefore, it challenges
the abdominal contraction and forces back and side breathing.
• Exhaling as the spine returns to a neutral extension is a complementary breath, which

• Concentrate on keeping the pelvic floor and abdominal contraction.
• Control the extension of the spine.
Modifications:
• Bring hands underneath the forehead.
• Bring arms alongside the body with hands next to the outer thighs.
Common Errors:
• Pressing hands into mat to get higher lift.
Muscles Targeted: Erector Spinae = spinal extension; hip extensors (Gluteus Maximus and
hamstrings) = stabilize hips; all abdominals = stabilize trunk.
Comments: When performing this exercise, focus on keeping the head in line with the spine.
Do not look up. Keep the eyes on the mat. Imagine your body as a dart - long and straight.
Breast Stroke Prep Start
Breast Stroke Prep End

Shell Stretch
Type: Warm Up.
Purpose: To stretch the muscles along the spine and throughout the back.
Starting Position: Prone; knees bent, sitting on heels, forehead relaxed on the mat, arms to
either side of the head.
Exercise Sequence: Stay in the starting position and focus on the breath. Try both belly
breathing and back breathing.
Alignment
• Shoulder: the scapula maintains neutral alignment as the shoulder joint opens up to full
flexion.
• Arms: the arms stay on the mat, elbows slightly flexed, with the palms facing down.
• Thoracic Spine: the thoracic spine maintains relaxed forward flexion.
• Pelvis: maintain relaxed pelvis throughout.
• Legs: comfortable distance apart.
• Feet: relaxed, plantar-flexed.
Breath
• Full inhalations and exhalations promote stretching the back and exercising the breathing
muscles.

• Concentrate on expanding the ribcage and the back.
• Core strength is needed to get into and out of the exercise.
• Control the lowering of the head to the mat and the descent of the heels to the hips.
Modifications:
• Rest forehead on hands or small pillow to accommodate neck discomfort.
• Bring the arms alongside the body.
• Separate the knees to accommodate low back discomfort or to allow more room for
abdomen.
• Elevate the hips to take pressure off the knee joint for those with discomfort in full knee
flexion. Make sure the forehead is on the mat to remove tension from the neck and upper
traps.

Common Errors:
• Holding the breath.
Muscles Targeted: Erector Spinae = stretch.
Comments: The shell stretch is an excellent position to practice “back breathing”.
Shell Stretch
Shell Stretch Arms Extended
Shell Stretch Legs Apart

Workout Exercises


Half Roll Back
Type: Workout.
Purpose: Improve strength and mobility in the lumbar region by transferring back and forth
between sitting on the sit bones to sitting off the sit bones.
Starting Position: Sitting on the sit bones; knees bent, feet flat on the mat, legs adducted, arms
parallel to each other and the mat.
Exercise Sequence:
• Inhale; prepare.
• Exhale; roll off the sit bones by rolling pelvis away from the legs. Round the low back
to create a “C” curve of the spine. Keep chin slightly tucked.
• Inhale; return to the starting position.
Alignment
• Shoulder: the scapula maintains neutral alignment with the shoulder joint in flexion.
• Arms: the arms remain elevated parallel to each other and the mat, elbows slightly
flexed, with the palms facing down.
• Thoracic Spine: the thoracic spine begins in neutral extension and moves into flexion. It
returns to neutral after each repetition.
• Pelvis: the pelvis begins in neutral pelvis and moves into imprint.
• Feet: parallel, neutral, adducted, flat on the mat.
Breath
• Inhalation occurs during the initial preparatory phase. This provides time to engage the
pelvic floor and abdominals as well as finding correct alignment.
• The exhalation as the spine moves from neutral to spinal flexion is a complementary
breath and promotes deeper abdominal contraction during movement.
• Inhaling while returning to the starting position is a complementary breath, yet challenges
the abdominals to contract against gravity and forces back and side breathing.

• Concentrate on creating a C-Curve.
• Core strength is developed during movement.
• Control the tempo of the exercise to prevent injury.

Modifications:
• Open the legs to hip distance apart to accommodate low back or if neutral spine cannot be
attained with the legs adducted.
• Use a resistance band around the feet to assist in gaining greater range of motion.
• Bring the hands behind the thighs for support.
Common Errors:
• Keeping back straight.
Muscles Targeted: Eccentric contraction of the Rectus Abdominis, Obliques, Transverse

Abdominis, and hip flexors.
Comments: This exercise was not one of the original Pilates exercises. It is a great warm up for
the roll up and can be substituted for it when first introducing Pilates exercises to a new
participant.
Half Roll Back Start
Half Roll Back End

Roll Up
Type: Workout.
Purpose: Improve spinal articulation from neutral pelvis through imprint and back to neutral.
Starting Position: Supine; neutral pelvis, legs abducted hip distance apart, feet flexed, arms
overhead, ribs closed.
Exercise Sequence:
• Inhale; head nod, reach arms toward ceiling.
• Exhale; lift head, neck and shoulders off mat creating as much thoracic curve as possible.
Keep the legs active and contract abdominals to roll up off the mat. Move from neutral
pelvis to imprint as abdominals engage to bring entire torso off mat to sit on the sit bones.
Once the hips come to a vertical position, they stop moving. Contract abdominals to flex
the thoracic spine as much as possible as in spine stretch forward. Keep elbows soft;
arms parallel to the mat.
• Inhale; maintain this position.
• Exhale; roll backward to return to the starting position by sequentially placing the spine
onto the mat from the lumbar through the thoracic regions.
Alignment
• Arms: the arms remain elevated parallel to each other, elbows slightly flexed, palms
facing in.
• Thoracic Spine: the thoracic spine begins in neutral extension and moves into maximum
forward flexion by sequential articulation of the vertebrae. It moves out of flexion
sequentially to return to neutral extension.
• Feet: parallel, hip distance apart, dorsi-flexed.
Breath
• Inhalation occurs during the preparatory phase and during the static hold. This provides
time to engage muscles prior to movement and reassess alignment during the exercise.
• The exhalation on the sequential spinal flexion is a complementary breath and promotes
deeper abdominal contraction during movement.

• Concentrate on the keeping shoulders back and down, chin off the chest.
• Core strength is necessary to properly perform the full exercise.
• Control the articulation of the spine during flexion and extension.
Modifications:
• Bend the knees to reduce stress on the low back.
• Reach hands under thighs to assist in the roll up.
Common Errors:
• Rolling up by using momentum.
• Jerking up forcing the body to come out of correct alignment.
Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis, pelvic floor and hip
flexors = concentric contraction.
Comments: This exercise can bring back memories of doing straight leg sit-ups. The key
difference here is that the exercise is done slowly and with control.
Roll Up Start Roll Up Middle
Roll Up End

One Leg Circle
Type: Workout.
Purpose: Increase stabilization in the core while challenging it with leg lever movement.
Starting Position: Classic Pilates; neutral pelvis, one leg extended so the thigh is perpendicular
to the mat.
Exercise Sequence:
• Inhale; draw the elevated knee toward the midline of the body.
• Exhale; circle knee away from head and around to return to start position. Do this 5
times in this direction and do 5 times in the opposite direction.
• Repeat with other leg. Keep pelvis neutral and the muscles around the ribs contracted.
The hips must remain stabilized throughout the leg circles.
Number of Repetitions: 5 each direction.
Alignment
• Cervical: the cervical spine follows the alignment of the thoracic spine and remains
relaxed. The head remains on the mat.
• Arms: the arms remain on the mat, elbows slightly flexed, with the palms facing down.
• Thoracic Spine: the thoracic spine maintains neutral extension.
• Legs: parallel, hip distance apart. The legs begin hip-socket distance apart. The circling
leg may cross the medial line of the body and/or circle outside the frame of the body,
depending on flexibility of the individual and the control of the pelvis. It is important
that the thigh easily rests in the hip socket so that it begins and ends perpendicular to the
mat.
• Feet: parallel, hip distance apart, plantar-flexed.
Breath
• The inhalations on the one leg circle provide less stability than the exhalations. Here is
where the movements of the legs reverse, but the breath does not, which works the
muscles equally.

• Concentrate on keeping the pelvis and the ribcage contracted.
• Core strength is fine tuned with this exercise because a balance between contraction and
relaxation of the working muscles is needed to do this exercise correctly.
• Control the speed of the leg as it circles in both directions. The tempo should be the
same at every degree of circumduction.

Modifications:
• Extend one or both legs as long as hamstring and low back flexibility allow correct hip
alignment.
• Laterally rotate the Femur of the circling leg.
Common Errors:
• Hips not staying even.
• Rocking the hips.
Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis = stabilizers while leg
moves.
Comments: Remember to be conservative with the size of the circle when you first begin.
Imagine drawing a quarter on the ceiling with your big toe. Change it to a tennis ball when a
quarter can be done without any movement in the hips. Graduate to a beach ball and beyond as
your ability permits.
One Leg Circle

Spine Twist
Type: Workout.
Purpose: Improve spinal rotation by increasing strength in obliques.
Starting Position: Sitting on the sit bones; arms straight to the side parallel to mat, legs
adducted, feet dorsi-flexed.
Exercise Sequence:
• Inhale; contract the pelvic floor and abdominals.
• Exhale; rotate the upper body in one direction with 3 gentle pulses accompanied with 3
short exhalations.
• Inhale and return to the starting position. Keep the arms in a straight line and the chin in
line with the sternum. Repeat to the other side.
Number of Repetitions: 3 times each side.
Alignment
• Shoulder: the scapula maintains neutral alignment with the shoulder joint abducted.
• Arms: the arms are elevated forming a straight line through the shoulders and are parallel
to the mat, elbows slightly flexed, palms facing down.
• Thoracic Spine: the thoracic spine maintains neutral extension and goes into rotation.
• Feet: parallel, adducted, dorsi-flexed.
Breath
pelvic floor and abdominals as well as assess alignment.
• Exhaling when the spine rotates is a complementary breath and helps prevent the ribs
from “popping”.
• Inhaling to return to the starting position is a complementary breath that helps maintain
spinal extension.

• Concentrate on keeping neutral spine.
• Core strength and flexibility is developed on the rotational movement.
• Control rotation so that it is performed smoothly rather than with jerks.

Modifications:
• Abduct the legs to hip width apart.
• Sit with the knees bent, shins crossed, and ankles resting on the mat (tailors position).
• Sit on any elevated surface to accommodate for tight hamstrings and low back.
• Bend elbows to shorten the lever of the arm reducing the strength requirements.
Common Errors:
• Shifting in the pelvis (allowing one hip to slide further behind the back edge of the body
than the other).
• Allowing the ribcage to “pop out”.
Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis, Multifidus = spinal

rotation; pelvic floor, hip flexors, shoulder and shoulder girdle muscles = stabilizers; adductors =
contract isometrically to keep legs together.
Comments: Imagine your hips are in cement from the waist down and they cannot move.
Execute the twist from the core to keep the rotation out of the cervical spine. It is common to
turn the head to look behind as the spine rotates, but this can give the illusion of more lumbar
thoracic rotation.
Spine Twist Start Arms Modification
Spine Twist End Tailors Sit Modification

Rolling Like A Ball
Type: Workout.
Purpose: Work on abdominal control and balance while maintaining “C” Curve.
Starting Position: C-Curve; knees bent, legs adducted, feet off the mat.
Exercise Sequence:
• Inhale; roll backwards through the lumbar spine to the mid thoracic spine. Do not roll
onto the cervical spine or head.
• Exhale, roll back up to the starting position. Keep the “C” Curve during the entire
exercise.
Alignment
• Arms: the arms are wrapped around the legs with the hands on top of the shins, elbows
slightly flexed, palms facing down.
• Thoracic Spine: the thoracic spine maintains full forward flexion.
• Legs: adducted with flexed knee joints so that the feet do not touch the mat.
Breath
• Inhalation occurs when the body is rolling backward onto the mat, requiring the ability to
maintain spinal flexion during un-complementary breath.
• Exhalation occurs when the body is rolling forward back up to the starting position. This
is a complementary breath and assists to maintain contraction of the abdominals while the
body is moving against gravity.

• Concentrate on maintaining full spinal flexion.
• Core strength is required to maintain spinal flexion.
• Control the tempo and distance of the movement so the head does not touch the mat.
Modifications:
• Hold the starting position instead of performing the roll.
• Open the legs and/or hold onto the thighs.
• Do the exercise on a thicker mat to cushion the spine during the roll.

Common Errors:
• Neck coming out of alignment.
• Losing “C” Curve.
• Piking legs in and out to create momentum (the knees should stay the same distance away
from the chest during the entire exercise).
Muscles Targeted: All the abdominal and low back muscles.
Comments: This is another favorite Pilates exercise. It’s fun to do and it feels great on the
spine. Try a few small rocks back and forth before going to a full roll.
Rolling Like A Ball Start
Rolling Like A Ball End

Single Leg Stretch
Type: Workout.
Purpose: Challenge Rectus Abdominis to sustain thoracic flexion while performing contra-
lateral movement of the legs. Increase strength and help promote balance in Obliques.
Starting Position: Classic Pilates, imprinted pelvis, legs abducted hip width apart, legs tabletop.
Exercise Sequence:
• Exhale; lift head neck and shoulders off the mat, extend left leg while keeping right knee
bent with hands touching right knee.
• Inhale, start to switch legs.
• Exhale; touch the left knee when it has reached 90 degrees.
• Keep alternating legs while maintaining spine in the lifted position.
• Repeat 8 times on each side.
• Hug knees into the chest and return the upper body to the mat.
Alignment
• Arms: the arms are elevated, elbows slightly flexed, palms facing in. Each arm crosses
the midline of the body as it touches the opposing knee.
• Legs: parallel, hip distance apart, hips and knees bent approximately 90 degrees. One hip
and knee maintains 90 degree flexion while the other hip extends to a varying degree
between zero and 90 degrees and the other knee fully extends.
Breath
• The complementary exhalation while the spine moves into and maintains flexion
provides stability.
• The ability to maintain strong abdominal contraction during inhalation is required to
maintain spinal flexion during leg movement.
• The staccato breath during leg movement ensures that the Internal and External
Intercostals and Transverse Abdominis provide assistance with stability.

• Concentrate on keeping the spine flexed and the torso still during arm and leg movement.
• Core strength is required to maintain spinal flexion without rotating it. Oblique strength
is developed while the legs alternate.
• Control the tempo of the leg movement and the depth of the hip extension.
Modifications:
• Keep body down on the mat and just do the legs.
Common Errors:
• Losing the upper body lift during the leg switch (the upper body does not move when the
legs are moving).
Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis, pelvic floor, hip
flexors = isometric contraction.
Comments: Try to keep everything in your body very still while only allowing the legs and
arms to move.
Single Leg Stretch Start Single Leg Stretch End

Obliques
Type: Workout.
Purpose: Increase strength in obliques with an additional neuromuscular challenge of

coordination.
Starting Position: Classic Pilates; imprinted pelvis, legs tabletop, abducted hip width apart,
hands behind head.
Exercise Sequence:
• Exhale; lift head neck and shoulders off the mat into thoracic and cervical flexion.
• Extend left leg while keeping right knee bent, while simultaneously twisting upper body
to the right.
• Inhale as the left leg bends back in and the body returns to the center.
• Exhale and extend the right leg while keeping the left leg bent. Simultaneously twist the
upper body to the left.
• Keep alternating legs and upper body. Stay up in the lifted position, while pulling the
belly button to the spine.
• After 8 times on each side, come back to the starting position.
• Hug knees into chest and return the upper body to the mat.
Alignment
and abducts.
• Arms: the arms are elevated, elbows flexed approximately 30 degrees, fingertips lightly
touching behind the head.
• Legs: parallel, hip distance apart, hips and knees bent approximately 90 degrees. One hip
and knee maintains 90 degree flexion while the other hip extends to a varying degree
between zero and 90 degrees and the other knee fully extends.
Breath
provides stability.

maintain spinal flexion during leg movement.
• The staccato breath during leg movement ensures that the Internal and External

• Concentrate on keeping the chin in line with the sternum and rotating from the waist.
• Core strength is required to maintain spinal flexion and perform the rotation without
losing flexion.
• Control the lift of the torso so that it does not move up and down during rotation left and
right.
Modifications:
• Bend knees and bring feet to the mat or just perform the upper body portion of this
exercise.
Common Errors:
Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis and Multifidus =

spinal rotation; pelvic floor, hip flexors = stabilize hips.
Comments: While this exercise is considered fundamental, it is one of the most challenging
exercises in this series. It is exactly the same as the single leg stretch (previous exercise), but the
twist adds incredible oblique work.
Obliques

Double Leg Stretch
Type: Workout.
Purpose: Improve scapula stabilization, abdominal strength and endurance. Improve mobility in
the shoulder and hip joints.
Starting Position: Classic Pilates, imprinted pelvis, legs tabletop, legs adducted.
Exercise Sequence:
• Exhale; lift head neck and shoulders off mat, lightly touch the knees with both hands.
• Inhale; hold position.
• Exhale; reach arms overhead and simultaneously extend legs as low as possible while
maintaining imprint. Keep upper body steady and un-moving.
• Inhale; bend knees back to tabletop, circle arms wide to the side to return the hands to the
outside of the knees.
• Return the upper body to the mat and hug knees into the chest.
Number of Repetitions: 5 - 10.
Alignment
• Shoulder: the scapula maintains neutral alignment as the shoulder joint rotates laterally
and abducts.
• Arms: the arms are elevated, elbows begin in flexion, palms facing in, hands touching
respective knees. They move into extension, arms parallel to each other overhead. They
abduct, circling outside the frame of the body as the hands return to the knees.
• Legs: parallel, adducted
Breath
provides stability.
maintain spinal flexion during arm and leg movement.
• The exhalation as the arms and legs move away from the body is a complementary breath
for the maintained spinal flexion, yet adds further challenge to keep that flexion against
the weight of the arms and legs.

• Concentrate on keeping the torso steady and un-moving during arm and leg movement.
• Core strength is further challenged by the arms and legs extending away from the body.
• Control the arm and leg movement so the pace does not become too fast (indicated by
sloppy arms, legs and torso movement).
Modifications:
• Keep the head, neck & shoulders on the mat.
• Perform the exercise with either the arm or leg movement only.
Common Errors:
• Losing thoracic flexion during arm and leg movement.
Muscles targeted: Rectus Abdominis, obliques, Transverse Abdominis, hip flexors.
Comments: Think of keeping the body very still as the arms and legs stretch in opposition.
Double Leg Stretch Start
Double Leg Stretch End

Scissors
Type: Workout.
Purpose: Improve strength and stability in the core during hip flexion and extension; increase
hip joint mobility.
Starting Position: Classic Pilates, imprinted pelvis, thighs at 90-degrees, knees extended, legs
abducted hip width apart, ankles plantar-flexed.
Exercise Sequence:
• Exhale; lift head neck & shoulders off the mat and bring hands to respective legs holding
at the thigh, calf or ankle.
• Pulse one leg away from head two times while you pulse other leg toward head two
times.
• Inhale as the legs pass each other and switch directions.
• Repeat sequence alternating the legs.
• To finish, return to starting position, lower upper body to mat, bend the knees and return
to Classic Pilates position.
Number of Repetitions: 8 – 10.
Alignment
• Arms: the arms are elevated, elbows slightly flexed, both hands lightly holding one leg.
Each arm crosses the midline of the body as it holds the opposing leg.
Breath
provides stability.
maintain spinal flexion during arm and leg movement.
• The exhalation as the arms and legs move away from the body is a complementary breath
for the maintained spinal flexion, yet adds further challenge to keep that flexion against
the weight of the arms and legs.

• The staccato double exhalation in tandem with the leg pulses adds coordinational
challenge and provides more time to exhale which assists with abdominal contraction.

• Concentrate on keeping the pelvis imprinted particularly when the legs split away from
each other.
• Core strength is developed during the torso lift and lower as well as when it remains fixed
in thoracic flexion.
• Control the leg movement so that the split is neither forced nor frantic.
Modifications:
• Keep upper body down or place hands behind head
• Bend knees as needed to accommodate tight hamstrings.
• Dorsi-flex the ankles to increase the stretch through the calf or for coordinational
challenge.
Common Errors:
• Pulling the leg too aggressively toward the head.
Muscles targeted: Rectus Abdominis, Obliques, Transverse Abdominis, hip flexors, hamstrings.
Comments: Create length in the legs as they dynamically stretch away from the hip socket.
Scissors Start Scissors End

Rollover Prep
Type: Workout.
Purpose: Articulating movement of the spine from the tailbone to the lumbar and thoracic
region.
Starting Position: Classic Pilates; imprinted spine, legs tabletop, legs adducted, feet plantar-
flexed.
Exercise Sequence:
• Inhale; contract pelvic floor and abdominals.
• Exhale; lift hips away from the mat. Use the abdominals to lift the spine, not the strength
of the arms or momentum.
• Inhale: return the hips to the mat.
Alignment
• Arms: the arms are relaxed alongside the body, elbows slightly flexed, palms down.
• Thoracic Spine: the thoracic spine moves from extension into flexion to as high as mid
thoracic vertebrae.
• Legs: parallel, adducted, hips and knees flexed approximately 90 degrees.
Breath
• The exhalation as the hips lift away from the mat is a complementary breath for spinal
flexion and assists with the deep abdominal contraction.
• Inhalation as the spine extends to neutral is a complementary breath pattern.

• Concentrate on relaxing the cervical spine and arms while contracting abdominals to curl
the spine away from the mat.
• Control the pelvis.

Modifications:
• Bring the hand under the buttocks to assist in the lift.
Common Errors:
• Hyper-extending the neck.
• Using the arms more than the abdominals.
Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis =- concentric

contraction; pelvic floor, hip flexors = stabilizers.
Comments: Focus on pulling the belly button in and using the breath to assist in the lift. The
goal at this point is not to lift as high as the person next to you. It will serve you better to start
with very small lifts and progress gradually.
Roll Over Prep Start
Roll Over Prep End

Shoulder Bridge
Type: Workout.
Purpose: Maintaining neutral spine while working hip extensors to lift body off the mat.
Starting Position: Classic Pilates; neutral pelvis, legs hip distance apart, knees bent with feet
flat on the floor.
Exercise Sequence:
• Inhale; pull the belly button into the spine while maintaining neutral spine.
• Exhale; contract the gluteals and hamstrings to lift the body off of the mat to form a
bridge with a straight line between the knees, hips, and shoulders.
• Inhale; hold.
• Exhale; return the body to the mat while maintaining neutral spine.
Alignment
• Arms: the arms press gently into the mat, elbows slightly flexed, palms facing down.
• Feet: parallel, hip distance apart, flat on the mat.
Breath
• Inhalation occurs during the initial preparatory phase and static hold. This provides time
to engage the pelvic floor and abdominals as well as assess alignment.
• The exhalation as the torso lifts is a non-complementary breath, but promotes deeper
abdominal contraction as the body moves against gravity.
maintain spinal extension against gravity.

• Concentrate on keeping the pelvis in neutral.
• Control the ribcage.

Modifications:
• Once the hips can be stabilized in the lifted position, add a challenge by lifting one leg an
inch off the mat without allowing the hips to shift.
Common Errors:
• Popping the ribs.
• Lifting the hips too high so as to create an arc with the body instead of a straight bridge.
Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis, pelvic floor =

stabilize; gluteal and hamstrings = hip extension.
Comments: Try to form a straight line between the knees, hips and shoulders. This will prevent
overarching the back and coming up too high on the cervical vertebrae. It will also encourage
working the hip extensors and discourage “dipping”.
Shoulder Bridge Start
Shoulder Bridge End

Heel Squeeze Prone
Type: Workout.
Purpose: Facilitate activation of the gluteal and hamstring muscles while working on pulling
the belly button to the spine and back breathing.
Starting Position: Prone; forehead resting on hands, knees slightly wider than hip distance
apart, knees bent to bring shins perpendicular to the mat, heels together toes apart.
Exercise Sequence:
• Inhale; contract the pelvic floor and the abdominals.
• Exhale; squeeze the heels together while maintaining contraction in the abdominals, press
the hips toward the mat, and squeeze the gluteals.
• Inhale, release the hip, heel and gluteal contraction while maintaining abdominal
contraction.
Alignment
and abducts.
facing down.
• Legs: lateral rotation, knees up to hip distance apart, shins angle toward midline.
• Feet: lateral rotation, heels together, toes apart, dorsi-flexed.
Breath
• Exhalation as the hips press down, the heels squeeze together and the gluteals contract
promotes deeper abdominal contraction.
• The inhalation as the hips, heels, and gluteals relax challenges abdominal contraction and
back breathing.

• Concentrate on keeping the pelvis in neutral particularly during hip, heel and gluteal
contraction.
• Control the lumbar alignment so that does not anteriorly tilt.

Modifications:
• Provide extra cushioning under the hip bones for comfort.
• Place a small ball between the ankles.
Common Errors:
• Allowing an anterior tilt in the pelvis during hip, heel, and gluteal contraction.
• Excessive lateral rotation of the Femur, at the hip, causing knees to splay much wider
than hip socket distance apart.

stabilize; gluteals & hamstrings = hip extension.
Comments: Remember to keep pulling the belly button in during both inhalations and
exhalations.
Heel Squeeze Prone

Breast Stroke
Type: Workout.
Purpose: Focus on maintaining abdominal contraction while erector spinal muscles lift the
upper body away from the mat.
Starting Position: Prone; arms bent to 90 degree angles at the shoulder and elbow joints, palms
down, legs adducted, parallel.
Exercise Sequence:
• Inhale; depress and slightly retract shoulder blades.
• Exhale; lift head, neck & shoulders up off of the mat. Lift the arms to hover away from
the mat, palms down.
• Exhale; extend arms over the head bringing them alongside the ears, parallel to the mat,
palms down.
• Inhale; sweep arms wide to side, parallel to mat, bringing the hands to the hips, palms
facing side of hips.
• Stay in the lifted position to repeat arm movement 5-10 times.
Number of Repetitions: 5-10 of arm movement.
Alignment
• Cervical: neutral, forehead resting on mat.
• Shoulder: the scapula maintains neutral alignment as the shoulder joint goes through full
flexion, to lateral rotation, adduction, ending in extension.
facing down.
extension.
Breath
• Inhaling while maintaining extension is a complementary breath. However, against
gravity, it challenges the abdominal contraction and forces back and side breathing.
• Exhalation as the spine returns to a neutral extension is a complementary breath, and

• Concentrate on keeping the abdominals lifted.
Modifications:
• Place a pillow or towel under the hips.
• Bring arms alongside the body with hands next to the outer thighs.
• Legs slightly apart (abducted) to accommodate low back discomfort.
Common Errors:

Comments: This exercise strengthens the spinal muscles without hyper-extending the spine.
Breast Stroke Start
Breast Stroke End

One Leg Kick
Type: Workout.
Purpose: Improve stabilization of scapula, pelvis, & spine and challenge core to remain neutral
while legs move unilaterally.
Starting Position: Prone; with upper body propped up on elbows, neutral pelvis, legs adducted,
ankles plantar-flexed.
Exercise Sequence:
• Inhale; to prepare.
• Exhale; flex one knee, pulsing twice (plantar-flex the foot on the first pulse and dorsi-flex
on the second pulse).
• Inhale; extend knee (with foot plantar-flexed) as leg returns to the mat.
• Repeat with other leg.
Number of Repetitions: 5 – 8 for each leg.
Alignment
• Arms: the arms are on the mat, parallel to each other, elbows flexed approximately 90
degrees, with the palms facing down.
• Feet: parallel, adducted, moving between plantar-flexed and dorsi-flexed.
Breath
 Inhalation occurs during the initial preparatory phase and while the working leg returns to
the mat. This provides time to engage the pelvic floor and abdominals as well as assess
alignment.
 The double exhalation when the knee of the working leg flexes promotes deeper
abdominal contraction during movement.

• Concentrate on keeping the abdominals lifted and the gluteals contracted.
• Core strength is necessary to keep the spine in neutral alignment with a slightly elevated
torso and while the legs are moving.
• Control the flexing of the working leg knee so that the movement is smooth rather than
jerky.

Modifications:
• Keep the head down with the forehead on the hands.
• Place small blanket or pillow under hip bones for comfort.
• Perform the exercise with the legs hip distance apart.
Common Errors:
• Dropping the head into too much neck flexion or looking up into too much neck
extension.
• Losing abdominal contraction, allowing belly to sag toward mat.
Muscles targeted: Rectus Abdominis, obliques, Transverse Abdominis, hip flexors, hamstrings,
Rhomboids, Trapezius.
Comments: This exercise tests the neuromuscular system by adding coordinational challenges.
One Leg Kick Start One Leg Kick Middle
One Leg Kick End

Saw
Type: Workout.
Purpose: Improve and maintain spinal stability during rotation and flexion, and extension.
Starting Position: Sitting on Sit Bones; legs extended, separated a little wider than hip distance
apart, ankles dorsi-flexed, arms abducted, palms down.
Exercise Sequence:
• Inhale; rotate spine in one direction, keeping both hips squared and arms reaching out to
the sides. Bring the front arm across the midline of the body to line the hand with the
baby toe.
• Exhale; flex the spine forward as in Spine Stretch Forward. Keep both hips on the mat.
Flexion should only occur in the spine; the pelvis should remain upright and hips
squared. The back arm medially rotates pointing the thumb toward the floor. Both arms
remain parallel to the floor.
• Inhale; roll up one vertebra at a time, keeping arms at shoulder height and spine rotated.
• Exhale; rotate spine to face forward; arms stay in line with the shoulders. Both thumbs
up toward the ceiling.
• Repeat sequence on the other side.
# of Repetitions: 3 – 5 repetitions each direction.
Alignment
a fist distance between the chin and the chest. The chin stays in line with the sternum
during movement.
• Shoulder: the scapula maintains neutral alignment as the shoulder joint maintains
abduction while alternating between medial and lateral rotation.
• Arms: the arms begin elevated forming a straight line through the shoulders and are
parallel to the floor, elbows slightly flexed, with the thumbs up. The back arm medially
rotates to point the thumb down as the front arm crosses the medial line of the body
keeping the thumb up.
• Thoracic Spine: the thoracic spine maintains neutral extension and moves into maximal
un-forced rotation prior to sequential cervical, thoracic, and lumbar flexion while
maintaining vertical hips. The spine moves out of flexion sequentially from the lumbar,
thoracic, and cervical regions prior to rotating back to the starting neutral spine.
• Legs: parallel, abducted slightly wider than hip width apart, knees extended.
• Feet: parallel, adducted, dorsi-flexed.

Breath
• Inhalation when the spine rotates opens the chest and promotes an extended spine.
• The exhalation on the spine stretch forward is a complementary breath pattern for flexion.
• The inhalation as the spine extends up to neutral is a complementary breath.
• The exhalation as the body returns to the starting position helps prevent the ribcage from
“popping”.

• Concentrate on keeping both sit bones on the mat during entire exercise.
• Core strength and flexibility is developed by working in rotation, flexion, and extension
of the spine.
• Control each phase of the exercise so that each movement is followed through to
completion before entering into the next phase. For example, complete the spinal
rotation fully before moving into the forward flexion phase so that the moves do not
merge into a simultaneous twist and bend.
Modifications:
• Elevate the hips to assist the participant to begin the exercise in neutral spine alignment.
• Bend the knees or sit in crossed legged position.
Common Errors:
• Shifting the hips so that they are no longer in the same plane.
• Allowing one hip to lift off the mat during forward flexion.
Muscles targeted: Rectus Abdominis, obliques, Transverse Abdominis, hip flexors, hamstrings,
Rhomboids, Trapezius, Erector Spinae.
Comments: This exercise is called the saw because you are imagining sawing off your baby
toe! Think of combining the Spine Twist and the Spine Stretch Forward to effectively execute
the saw.
Saw Start Saw End

Side Kick
Type: Workout.
Purpose: Improve core stabilization while legs move at the hips in a side lying position.
Starting Position: Side-Lying, close to back edge of mat, neutral spine, legs extended, angled
forward to corner of mat, top leg parallel to mat. Rest head on bottom arm, top arm in front of
body with hand on mat.
Exercise Sequence:
• Inhale; pulse top leg forward twice while dorsi-flexing the foot. Keep trunk and upper
body still.
• Exhale; slowly swing leg back into hip hyperextension while plantar flexing the foot, as
far as possible without letting the ribcage and / or hips shift with the movement.
# of Repetitions: 8 – 10 repetitions on each side.
Alignment
 Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about
• Shoulder: the scapula maintains neutral alignment as one shoulder joint flexes, abducts,
and medially rotates and the other shoulder joint extends and medially rotates.
• Arms: the bottom arm extended overhead, resting on the mat, top arm has approximately
90 degree bend in elbow, with hand on mat.
• Feet: parallel, hip distance apart, moving between plantar-flexed and dorsi-flexed.
Breath
 The staccato inhalation as the top leg kicks forward is a non-complementary breath and
assists the maintenance of spinal extension and against the tendency to flex the spine
during such movement.
 The staccato exhalation as the top leg kicks backward is a non-complementary breath and
assists the maintenance of spinal extension and against the tendency to hyper-extend the
spine during such movement.

• Concentrate on balancing on the side of the body without dipping forward or backward.

Common Errors:
• Rocking forward or backward off of the hips.
• Arching the back during leg hyperextension.
• Losing neutral spinal alignment during leg flexion.
Modifications:
• Double up a couple mats to provide a cushion for those experiencing pain in the hip while
lying on the side.
Muscles targeted: Rectus Abdominis, Obliques, Transverse Abdominis, hip flexors, hamstrings,
Rhomboids, Trapezius, Erector Spinae, hip abductors, Gluteus Maximus.
Comments: Concentrate on keeping the body still as the leg moves forward and back. Execute
the abdominal contraction prior to leg movement.
Side Kick Start
Side Kick Middle
Side Kick End

Side Leg Lift Series
Type: Workout.
Purpose: Improve core stabilization and oblique contraction as the legs lift away from the mat.
Starting Position: Side-Lying, neutral spine, legs extended, rest head on bottom arm, top arm in
front of body, hand on mat.
Exercise Sequence:
Single Leg Lift:
• Inhale; lift the top leg away from the bottom leg with a soft pointed foot. Keep the legs
parallel and only lift as high as the hips can stay square.
• Exhale; return the top leg to the starting position while flexing the foot. Keep the lower
rib and the iliac crest the same distance from each other during the entire exercise.
Staggered Leg Lift:

• Inhale; lift the top leg away from the bottom leg with a softly plantar-flexed foot.
• Exhale; lift the bottom leg up off the mat to meet the top leg. Lower both legs to the
starting position at the end of the exhalation.
Double Leg Lift:

• Inhale; to prepare
• Exhale; pull the naval to spine while lifting both legs at the same time toward the ceiling
without falling forward or back
# of Repetitions: 5-10 repetitions on each side.
Alignment
 Shoulder: the scapula maintains neutral alignment as one shoulder joint flexes, abducts,
and medially rotates and the other shoulder joint extends and medially rotates.
 Arms: the bottom arm extended overhead, resting on the mat, top arm has approximately
90 degree bend in elbow, with hand on mat.
 Thoracic Spine: the thoracic spine maintains neutral extension.
 Pelvis: maintain neutral pelvis throughout.
 Legs: parallel, hip distance apart.
 Feet: parallel, moving between adducted and hip distance apart, moving between plantar-
flexed and dorsi-flexed.
Breath
 The inhalation as the top leg abducts challenges abdominal stability by requiring oblique
engagement to ensure balance.
 The exhalation as both legs abduct provides stronger abdominal contraction as the weight
of both legs lift against gravity.

• Concentrate on reaching the leg low and long instead of lifting as high as possible.
• Control the torso so that it doesn’t rock forward or back.
Modifications:
• Double up a couple mats to provide a cushion for those experiencing pain in the hip while
lying on the side.
Common Errors:
• Rocking forward or backward off of the hips.
• Losing neutral spinal alignment.
Muscles targeted: Rectus Abdominis, obliques, Transverse Abdominis, Erector Spinae, hip
abductors and adductors.
Comments: Concentrate on extending the leg away from the crown of the head instead of lifting
it as high as possible.
Side Leg Lift Start
Side Leg Lift End
Leg Series Continued

Staggered Lift Start
Staggered Lift End
Double Leg Lift


Spine Stretch Forward
Type: Workout.
Purpose: Increase thoracic mobility in seated position.
Starting Position: Sitting on the sit bones; legs extended and abducted, arms relaxed by the side
of the body or on lap.
Exercise Sequence:
• Inhale; nod the chin.
• Exhale; contract the upper, middle, and then lower portion of the Rectus Abdominis to
round forward. Keep the hips vertical as if cemented from the waist down.
• Inhale; stay.
• Exhale; roll up one vertebrae at a time. Imagine stacking each vertebrae on top of each
other so you sit taller than before.
Alignment
• Arms: the arms are relaxed, elbows slightly flexed, hands resting on lap or mat.
• Thoracic Spine: the thoracic spine begins in neutral extension and moves into maximal
forward flexion.
• Feet: parallel, hip distance apart, relaxed.
Breath
 Inhalation occurs during the preparatory phase and during the static hold.
 Inhaling while the thoracic spine is flexed forward promotes back and rib breathing while
the abdominals are contracted.
 The exhalation on the forward flexion is a complementary breath and promotes deeper
abdominal contraction during movement.

• Concentrate on keeping the pelvis in neutral particularly during the forward flexion.
Modifications:
• Sit in “Tailors Position” legs crossed in front.
• Sit on an elevated platform.

Common Errors:
• Hinging forward at the hip joint.
Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis = trunk flexion; pelvic
floor, hip flexors = stabilizers; Erector Spinae = stretch.
Comments: This exercise is much more difficult than it looks. It can be done anywhere to help
straighten out the spine. Once the muscles are conditioned to stack the vertebrae on top of each
other, as they are supposed to do, this exercise can be used to re-align when you find yourself
slouching.
Spine Stretch Forward Start
Spine Stretch Forward End

Half Roll Back with Rotation
Type: Workout.
Purpose: Improve strength and mobility and control in the lumbar region by transferring back
and forth between sitting on the sit bones to sitting off the sit bones.
Starting Position: Sitting on the sit bones; knees bent, feet flat on the mat, legs hip distance
apart, arms parallel to each other and the mat.
Exercise Sequence:
• Inhale; pull the belly button into the spine.
• Exhale; roll off the sit bones by rolling pelvis away from the legs and reach one arm back
behind the body. Try to round the low back to create a “C” Curve of the spine. Keep
chin slightly tucked (not jammed).
• Inhale; return to the starting position.
Alignment
• Shoulder: the scapula maintains neutral alignment as the shoulder joint moves from
flexion to extension, hyperextension, and lateral rotation.
• Arms: the arms begin elevated parallel to each other and the mat, elbows slightly flexed,
with the palms facing down. One arm remains in front of the body as the other extends
behind the body.
• Thoracic Spine: the thoracic spine begins in neutral extension and moves into flexion
and rotation.
• Pelvis: the pelvis begins in neutral and moves into imprint.
• Feet: parallel, hip distance apart, feet flat on mat.
Breath
pelvic floor and abdominals as well as finding correct alignment.
• The exhalation as the spine moves from neutral to spinal flexion is a complementary
breath and promotes deeper abdominal contraction during movement.
• Inhaling while returning to the starting position is a complementary breath, yet challenges
the abdominals to contract against gravity and forces back and side breathing.


Modifications:
• Use a resistance band around the feet to assist in gaining greater range of motion.
• Bring the hands behind the thighs for support.
Common Errors:

Comments: This exercise was not one of the original Pilates exercises. It is a great warm up for
the roll up and can be substituted for it when first introducing Pilates exercises to a new
participant.
Half Roll Back with Rotation Start
Half Roll Back with Rotation End

Teaser Prep
Type: Workout.
Purpose: Add further challenge to abdominal muscles to articulate the spine from neutral to
imprint, and “C” Curve by adding hesitation at the height of the lift and arm lever change.
Starting Position: Classic Pilates; neutral pelvis, arms overhead.
Exercise Sequence:
• Inhale; nod the chin while reaching the arms forward toward the knees. Lift the upper
body up to a “C” curve.
• Exhale; raise the arms toward the ears.
• Inhale; and stay with the body lifted and the arms extended by the ears.
• Exhale; and return to the starting position.
Alignment
• Arms: the arms remain elevated parallel to each other, elbows slightly flexed, with the
palms facing away from the face.
• Thoracic Spine: the thoracic spine begins in neutral extension and moves into forward
flexion.
• Feet: parallel, hip distance apart, feet flat on mat.
Breath
• Inhalation occurs during the initial preparatory phase and during forward flexion.
Inhaling during flexion against gravity increases the complexity and demands greater
strength and control.
• The exhalation as the body maintains the C-Curve and while the arms lift provides deeper
internal muscle contraction and stabilization.
• The ability to maintain strong abdominal contraction during inhalation is required as is
the ability to breathe into the back and side ribs.


Modifications:
• Perform the exercise without bringing the arms to the ears.
• Bring the legs to Tabletop position for further challenge.
Common Errors:
Muscles Targeted: Rectus Abdominis, obliques, Transverse Abdominis = trunk flexion; pelvic
floor & hip flexors = stabilize hips.
Comments: This is another one of the most recognized Pilates exercises. This version is a
modification from the original, due to the intensity and strength involved. It is another exercise
that takes time, patience and practice.
Teaser Prep Start
Teaser Prep End

Single Leg Extension
Type: Workout.
Purpose: Improve core and pelvic stability, during hip extension; increase hip joint mobility and
strengthen hip extensors.
Starting Position: Prone; hands under forehead, legs abducted, laterally rotated.
Exercise Sequence:
• Exhale; lift the right leg off the mat keeping the knee extended.
• Inhale; return the right leg.
• Exhale; lift the left leg.
• Inhale; return the left leg.
# of Repetitions: 8-10.
Alignment
• Shoulder: the scapula maintains neutral alignment with the shoulder joint abducted and
laterally rotated.
facing down.
• Legs: laterally rotated, slightly wider than hip distance apart.
• Feet: laterally rotated, slightly wider than hip distance apart, plantar-flexed.
Breath
• Exhalation as the leg lifts is a non-complementary breath used to keep the abdominals
engaged during such movement that tends to produce hyper-extension of the lumbar
spine.
• The inhalation as the leg returns to start challenges abdominal contraction and back
breathing.

• Concentrate on keeping the pelvic floor and abdominal contraction.
• Control the extension of the spine.

Modifications:
• Place a towel under the hip bones to ease discomfort of the hip bones pressing into the
mat.
• Lift both legs off the mat at the same time for a further challenge.
Common Errors:
• Hyper-extending the low back.
• Bending the knee and lifting just the calf off the mat instead of lifting at the hip and
lifting the entire leg off the floor.
Muscles targeted: Rectus Abdominis, obliques, Transverse Abdominis, Erector Spinae, Gluteus
Maximus.
Comments: Concentrate on activating the muscles in the leg to keep it long as it lifts and
stretches. Reach the toe as far away from the head as far as possible.
Single Leg Extension Start
Single Leg Extension End

Swan Dive Prep
Type: Workout.
Purpose: Achieve full spinal extension with abdominals and spinal muscles working to support
spine.
Starting Position: Prone; legs abducted, shoulders and elbows bent 90 degrees; palms on floor.
Exercise Sequence:
• Inhale; pull the belly button into the spine. Keep chin slightly tucked (not jammed).
• Exhale; lift head, neck & shoulders up off of the mat. Squeeze the gluteals and put slight
pressure with the palms into the floor. Push into full spinal extension while keeping the
pubic bone on the mat. Keep the abdominals lifted and the gluteal muscles contracted.
Stay up in the lifted position,
• Inhale; maintain extension and abdominal contraction
• Exhale and lower the body back to the mat, returning to the starting position.
Alignment
• Shoulder: the scapula maintains neutral alignment with the shoulder joint abducted and
laterally rotated.
• Arms: the arms begin on the mat, elbows flexed between 45-90 degrees, with the palms
facing down. The arms leave the mat as the elbows move into extension.
extension.
Breath
• Inhaling while maintaining extension is a complementary breath. However, against
gravity, it challenges the abdominal contraction and forces back and side breathing.

• Concentrate on contracting the gluteals and lifting the abdominals.
• Control the spinal extension particularly in the lumbar region.
Modifications:
• Use an extra mat under the hips and pelvis to ease discomfort of bones pressing into the
mat.
• Perform exercise over a bench, ball, or other elevated surface if the individual is
kyphotic.
Common Errors:
• Coming up too high without stabilizing the spine, shoulder and pelvis.
• Allowing the abdomen to sink toward the mat.
• Elevating the shoulders.
• Looking up with the head creating hyper-extension of the neck.

stabilizers; hip extensors and Erector Spinae = back hyperextension.
Comments: It is important to keep the core muscles strong during this exercise. Remember, the
core muscles are protection the spine and the internal organs.
Swan Dive Prep Start
Swan Dive Prep End

Swimming
Type: Workout.
Purpose: Maintain core stability while performing contra-lateral movements with the arms and
legs.
Starting Position: Prone; forehead resting on mat, arms overhead, palms facing down, legs
parallel and slightly abducted.
Exercise Sequence:
• Exhale; lift the arms and legs off the mat. Keep the head in line with the spine – do not
look up. The arms and legs should be just hovering above the mat.
• Inhale 5 short breaths while alternating the arms and legs.
• Continue alternating the arms and the legs as you exhale 5 short breaths.
# of Repetitions: 3 full breath cycles (inhale 5x, exhale 5x = 1 breath cycle).
Alignment
• Shoulder: the scapula maintains neutral alignment with the shoulder joint flexed and
medially rotated.
• Arms: the arms begin on the mat, parallel to each other overhead, elbows slightly flexed,
palms facing down. They lift a few inches off the mat during the exercise.
extension.
Breath
• The staccato breath during arm and leg movement ensures that the Internal and External

• Concentrate on keeping the spine neutral particularly during arm and leg movement.
• Control the core while the arms and legs move so that it doesn’t wobble.
Modifications:
• Use an extra mat under the hips and pelvis to ease discomfort of bones pressing into the
floor.
• Perform exercise over a bench, ball, or other elevated surface if the individual is
kyphotic.
Common Errors:
• Coming up too high without stabilizing the spine, shoulder and pelvis.
• Allowing the abdomen to sink into the floor.
• Elevating the shoulders.
• Looking up with the head creating hyper-extension of the neck.
Modifications:
• Lift one arm and the opposing leg while either lying prone or on all fours.
• Lift only the arms or only the legs while lying prone.
Muscles targeted: Obliques, Transverse Abdominis, Erector Spinae, Gluteus Maximus,

hamstrings and scapular stabilizers.
Comments: This exercise is not new to many teachers and participants. What makes it unique
as a Pilates exercise is the concept of stabilizing the shoulders, keeping the head in line with the
spine, and concentrating on pulling the naval to the spine throughout the entire exercise
sequence.
Swimming

Leg Pull Front Prep
Type: Workout.
Purpose: Improve strength in the upper body, back and abdominals to prepare for more
challenging movements.
Starting Position: Hands and knees; neutral spine, feet dorsi-flexed.
Exercise Sequence:
• Exhale; lift knees off the floor – approximately one inch.
• Inhale; maintain the lift without changing the spinal alignment.
Alignment
 Shoulder: the scapula maintains neutral alignment with the shoulder in flexion and
medially rotated.
 Arms: the arms are perpendicular to the floor, elbows extended, palms flat on floor.
 Feet: parallel, hip distance apart, dorsi-flexed.
Breath
• Exhalation as the knees lift away from the floor promotes deeper abdominal contraction
which provides more support for the spine during the hardest part of the exercise:
movement against gravity.

• Concentrate on keeping the spine neutral particularly during the knee lift.
• Core strength is developed during the torso lift and lower as during the static hold.
• Control the leg movement so that the split is neither forced nor frantic.
Modifications:
• Put a towel or extra mat under the knees for cushion.
• Hold onto a dumbbell to keep the wrist straight.

Common Errors:
• Losing neutral spine.
• Collapsing between the shoulder blades.
Muscles targeted: Rectus Abdominis, obliques, Transverse Abdominis, Erector Spinae,

Pectoralis Major and scapular stabilizers.
Comments: Don’t be fooled by the simplicity of this exercise! It is quite challenging.
Leg Pull Front Prep Start
Leg Pull Front Prep End

Seal
Type: Workout.
Purpose: Massage the spine while working on maintaining “C” Curve and coordination
challenges.
Starting Position: C-Curve; knees bent abducted hip distance apart, feet together, hands
through middle of legs and wrapped around ankles.
Exercise Sequence:
• Inhale; roll back through the low, mid, and upper thoracic back. Do not roll onto the
cervical spine or head. Tap the feet together three times.
• Exhale; roll back up to the starting position and tap the feet together three times. Keep
the “C” curve during the entire exercise. Try to keep feet off the floor.
Alignment
• Shoulder: the scapula maintains neutral alignment with the shoulder joint in flexion and
lateral rotation.
• Arms: the arms are wrapped inside the legs with the hands under the shins holding onto
ankles, elbows slightly flexed.
Breath
• Inhalation occurs when the body is rolling backward onto the mat, requiring the ability to
maintain spinal flexion during non-complementary breath.
• Exhalation occurs when the body is rolling forward back up to the starting position. This
is a complementary breath and assists to maintain contraction of the abdominals while the
body is moving against gravity.

• Concentrate on rounding the spine to maintain “C-Curve”.
Modifications:
• Maintain starting position and practice balancing in that position.
• Roll back an inch or two with control and come back to starting position.
Common Errors:
Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis, pelvic floor, hip
flexors, hip extensors = work in tandem to stabilize the trunk.
Comments: Once you have mastered the balance in both the forward and backward rock of the
exercise, try to stay a few seconds longer on each end of the spectrum without “losing it.”
Seal Start
Seal End
Side Bend
Type: Workout.
Purpose: Increase strength, endurance, and flexibility in the upper body and Obliques.
Starting Position: One hip on mat, with the other hip stacked above it. Ankles crossed with top
leg bent, knee facing ceiling. Supporting hand is in same plane as the hips and ankles. Place
other hand on top knee, palm up.
Exercise Sequence:
• Inhale; prepare.
• Exhale; extend the knees to straighten both legs and reach the top arm overhead. The
body should be in one line and is supported by one hand and the feet.
• Inhale; reach the top arm toward the ceiling.
• Exhale; return to the starting position.
Alignment
• Shoulder: the scapula maintains neutral alignment as the shoulder joint abducts and
laterally rotates.
• Arms: the supporting arm angles out to the mat, elbow extended, palm flat on mat. The
elevated arm moves from the top of the bent knee to reach overhead.
• Thoracic Spine: the thoracic spine begins neutral extension and moves into lateral
flexion.
Breath
• Exhalation as hips lift off the mat and the weight of the body is supported with one arm
and the feet assists deep abdominal contraction during movement against gravity.

Modifications:
• Instead of straightening both legs, keep both knees bent, and bring the bottom knee on the
mat for support.
• Perform the exercise without the arm movement.
Common Errors:
• Allowing the hips to sag toward the mat.
• Allowing the hips to jut forward of the rest of the body, or pike backward from the rest of
the body.
Muscles targeted: Rectus Abdominis, obliques, Transverse Abdominis, Erector Spinae,

Latissimus Dorsi, scapular stabilizers and hip adductors.
Comments: This exercise is traditionally done at or near the end of a Pilates workout session.
The body is totally warmed up and ready to receive the maximum benefits of a great side stretch.
Side Bend Modification Start
Side Bend Modification End
Push Up Prep
Type: Workout.
Purpose: Improve strength in the upper body, back and abdominals and to prepare for the down
phase of the classic push up.
Starting Position: Hands and knees; knees moved away from the hands enough to create a
straight line through knees, hips, shoulders and head, feet dorsi-flexed.
Exercise Sequence 1:
• Exhale; lift knees off the mat into a full extension.
• Inhale; stay.
Exercise Sequence 2:
• Inhale 3 short inhalations while bending elbows and lowering the body toward the mat.
• Exhale; extend elbows and push up to the starting position.
Alignment
 Shoulder: the scapula maintains neutral alignment with the shoulder joint abducted and
medially rotated.
 Arms: the arms are angled out to the floor, elbows extended, palms flat on floor.
 Feet: parallel, hip distance apart, dorsi-flexed.
Breath
• The staccato breath on the lowering phase of the push up is a complementary breath for
spinal extension, but challenges the abdominals to maintain contraction so the spine does
not go into hyper-extension.
• The smooth exhalation during the up phase of the push up is a non-complementary breath
to spinal extension and challenges the spine from going into flexion. It also provides
more abdominal contraction on the hardest part of the exercise: against gravity.

• Concentrate on keeping the spine neutral particularly during the knee lift.
• Core strength is developed during the torso lift and lower and during the static hold.
• Control the lift so that the knees just hover above the mat.
Modifications:
• Connect the inner thighs, instead of knees hip distance apart.
• Put a towel or extra mat under the knees for cushion.
• Extend/bend one leg at a time.
• Hold onto a dumbbell to keep the wrist straight.
Common Errors:
• Hyper-extending the cervical spine.
• Losing neutral spine.
• Collapsing between the shoulder blades.
• Allowing low back to sag toward mat.
Muscles targeted: Rectus Abdominis, Obliques, Transverse Abdominis, Erector Spinae,
Pectoralis Major, scapular stabilizers, hip adductors and hip extensors.
Comments: This a great exercise to increase strength in the core and shoulders – the muscles
that tire quickly during pushups.
Push Up Prep Start
Push Up Prep End
Section 4
Biomechanics
Joint Joint Action Muscles
Elbow Flexion Biceps Brachii
Extension Triceps Brachii
Shoulder Flexion Anterior Deltoid
Extension / Posterior Deltoid &

Hyperextension Latissimus Dorsi
Abduction Deltoids
Adduction Latissimus Dorsi
Horizontal Latissimus Dorsi &

Extension Posterior Deltoid
Rotation Rotator Cuff
Spine Flexion Rectus Abdominis
Extension /
Erector Spinae
Hyperextension
Rectus Abdominis,
Lateral Flexion Erector Spinae and
Obliques
Rotation Obliques
Scapular Abduction /
Pectoralis Major
/ Protraction
Shoulder
Girdle
Adduction / Rhomboids and Mid
Retraction Trapezius
Elevation Upper Trapezius
Depression Lower Trapezius
Hip
Iliopsoas and Rectus
Flexion
Femoris
Hamstrings and
Extension
Gluteus Maximus
Abduction Gluteus Medius
Adduction Adductors
External / Lateral =
Rotation
Gluteus Maximus
Knee
Flexion Hamstrings
(Gastrocnemius)
Extension Quadriceps
Ankle
Flexion (Dorsi- Tibialis Anterior
flexion)
Extension Gastrocnemius and

(Plantar- Soleus
flexion)
Anterior Muscular Anatomy
Posterior Muscular Anatomy
Musculature of the Trunk
Anterior Muscles Origin Picture Insertion Function

Transversus Inguinal ligament, iliac Xyphoid process, linea Constriction /
Abdominis crest, thoracolumbar alba, inguinal ligament compression of the
Insertion
fascia and cartilages of and pubis abdominal cavity
the lower 6 ribs
Origin
Internal Obliques Inguinal ligament, iliac Lower three ribs, linea Bilateral contraction =
crest and part of the alba, and xyphoid abdominal compression
thoracolumbar fascia Insertion process and trunk flexion
Origin
External Obliques Lower eight ribs Linea alba, pubis, and Unilateral contraction =
Origin iliac crest trunk lateral flexion
Bilateral contraction =
abdominal compression
/ core stabilization and
trunk flexion
Insertion
Rectus Abdominis Pubis Cartilage of the 5th Unilateral contraction =

through 7th ribs and the trunk rotation
Insertion xyphoid process
Trunk flexion and assist
the other 3 layers in
abdominal compression
Origin
Internal Intercostals Superior of rib below Inferior border of rib Depress the ribs
Insertion above during expiration
Origin
External Intercostals Inferior border of rib Origin

Superior border of rib Elevate the ribs
above below during inspiration
Insertion
Serratus Anterior Muscular digitations Length of the anterior Protracts, stabilizes,
from the anterior and Insertion
surface of the vertebral abducts, and upwardly
posterior aspect of the border of the scapula rotates the scapula
first 8-9 ribs Origin
Posterior Muscles Origin Picture Insertion Function

Erector Spinae Group Varying sites on the Varying sites on the As an entire group =
spine, ribs and iliac skull, spine and ribs extension of the spine.
Consists of 3 bundles: crest depending on the depending on the If contracted
• Iliocostalis bundle and the region bundle and the region unilaterally they assist
• Longissimus in lateral flexion and
• Spinalis spinal rotation
Each bundle consists of
3 regions:
• Capitis = neck &
skull
• Cervicis = Neck
Thoracis = mid & lower
trunk
Posterior Muscles Origin Picture Insertion Function
Multifidus Posterior surface of the Spinous processes of all Unilaterally=lateral
Insertion
sacrum transverse vertebrae except the flexion and rotation to
Origin
process of lumbar, atlas (top of spine) the opposite side
thoracic and cervical
vertebrae Bilaterally=extension of
the spine
Shoulder/Back Origin Picture Insertion Function

Muscles
Deltoid Lateral third of the Deltoid tuberosity of Anterior: Flexion
Origin
clavicle, the acromion the Humerus Middle: Abduction
process, and the spine Posterior: Horizontal
of scapula abduction and extension
Insertion
Shoulder/Back Origin Picture Insertion Function
Muscles
Trapezius Occipital bone, Acromium process and Upper: Scapular
ligamentum nuchae, spine of scapula elevation and upward
and the Spinous rotation
processes of C7 – T12 Middle: Scapular
retraction
Lower: Scapular
depression and
downward rotation
Levator Scapulae Transverse processes Levator Vertebral border of Scapular elevation,

of C1 – C4 Scapulae scapula superior to neck lateral flexion
spine of scapula
Rhomboids Spinous processes of Vertebral border of Retraction and

C7 – T5 scapula downward rotation of
the scapula
Latissimus Dorsi Spinous processes of Medial intertubercular Shoulder extension,

Rhomboids
T7 – L5 and sacrum groove of the Humerus arm adduction, arm
via the thoracolumbar internal rotation
fascia
Latissimus
Dorsi
Hip Muscles Origin Picture Insertion Function
Quadratus Lumborum Posterior iliac crest Rib #12 When the ribs and
Insertion spine are fixed it
raises the pelvis on
one side
When the pelvis is
fixed it causes lateral
flexion of the lumbar
Origin
spine and ribcage
Psoas Major Transverse processes Lesser Trochanter of Hip Flexion,

Origin
of T12 – L5 the femur Trunk Flexion
Insertion
Iliacus Superior 2/3 of iliac Lesser Trochanter of Hip Flexion

Origin
fossa, internal lip of the femur Trunk Flexion
iliac crest, anterior
sacroiliac
Insertion
Anatomical Terminology
Abduction – movement away from the midline of the body

Adduction – movement toward the midline of the body
Anterior - refers to the front of the body
Circumduction – combination of all the above movements
Depression – pressing the shoulder (blades) down away from the ears
Dorsiflexion – lifting the toes up toward the shins
Elevation – lifting the shoulder (blades) up towards the ears
Extension – movement that increases the joint angle between two bones, taking body segments further apart
Eversion/ Pronation – turning the sole of the foot outward
Flexion – movement that decreases the joint angle between two bones; brings the body segments closer together
Hyperextension – movement in the direction of extension that positions a joint beyond normal extension
Inferior - away from the head
Inversion/ Supination – turning the sole of the foot inward
Lateral - away from the midline of the body
Medial - closer to the midline of the body
Plantar Flexion – pointing the toes
Posterior - refers to the back of the body
Prone – lying face down
Protraction – abduction the scapula blades away from the spine
Retraction – adduction of the scapula toward the spine
Rotation – movement of a segment that produces rotary action around its own long axis
Superior - toward the head
Supine – lying face up
Sample Lesson Plan (3 days / week for 45 minutes)
(This is a progressive class plan, assuming you are working with the same group for 1-3 days per week for 8 weeks)
(Drop –In class format will vary, depending on participants experience and fitness level)
Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Day Day Day Day Day Day Day Day
1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3
Breathing                        
Awareness / Warm Up
Pelvic Placement                        
Scapula Placement                        
Exercises
Cervical Spine                        
Ab Prep                        
The Hundred                        
Breast Stroke Prep                        
Shell Stretch                     
Half Roll Back                     
Roll Up                     
One Leg Circle                  
Spine Twist                  
                 
Workout Exercises
Rolling Like a Ball

Single Leg Stretch               
Obliques               
Roll Over Prep               
Shoulder Bridge            
Heel Squeeze Prone            
Spine Stretch Forward            
Teaser Prep         
Swan Dive Prep         
Seal         
Lesson Plan
Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Day Day Day Day Day Day Day Day
1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3
Awareness / Warm Up
Exercises
Pilates Exercises
Mission Statement
NETA is an educational and training organization for fitness professionals. We are dedicated to offering
certification programs and continuing education workshops that teach the concepts and theories of health and
fitness. NETA emphasizes practical application of these concepts and theories as they relate to fitness
leadership. We believe it is important to offer education and certification to all who are interested and, in this way,
help improve the quality of fitness instruction to the public.
Our curriculum is based on the belief that fitness professionals need a thorough understanding of fitness concepts
as well as current industry standards and research. We believe total well-being and overall health is the primary
objective in learning how to teach safe and effective exercise.
 2012 NETA National Exercise Trainers Association. All rights reserved.

This material may not be reproduced or duplicated in whole or part, by any means, without permission of:
NETA
5955 Golden Valley Road, Suite 240
Minneapolis, MN 55422
1-800-237-6242 (In MN 763-545-2505)
For additional copies of this workbook, call toll-free 1-800-AEROBIC (In MN call 1-763-545-2505)
References
Crouch, James. Essential Human Anatomy - A Text Atlas. Philadelphia, PA: Lea & Febiger, 1982.
Gallagher, Sean P. and Kryzanowska, Romona. The Pilates Method of Body Conditioning. Philadelphia, PA: BainBridge Books, 1999.
Herman, Ellie. Pilates for Dummies. New York, NY: Hungry Minds, 2002.
Isacowitz, Rael. Pilates. Human Kinetics, 2006.
Karter, K. The Complete Idiot’s Guide to The Pilates Method. Indianapolis, IN: Alpha Books, 2001.
Physical Mind Institute, The. The Method: fundamentals and Mat Exercises of Joseph Pilates.
Stott-Merrithew, Moira. The Contemporary Approach - Comprehensive Matwork Manual. Toronto, Canada. Merrithew Corp. 2001.
Pilates, Joseph, and William John Miller. Return to Life through Contrology. Nevada: Presentation Dynamics Inc., 1998.
References and Suggested Reading:
1. Chek, Paul. The Inner Unit. Personal Training on the Net. www.PTontheNET.com
2. Hall, Carrie M., & Brody, Lori Thein (1999). "Therapeutic Exercise: Moving Toward Function." Lippincott Williams & Wilkins.
3. Tecco, Armand (1999). Exercise and Pregnancy. Women’s Health Center [Online].
go.drkoop.com/resource/womens/pregnancy/exercise.asp.
Acknowledgements
Contributing Authors:
Lu Herbeck, B.S.
Suzanne Kranitz, B.S.
Susie Supper, M.A.
Photography:
Glenn Hagen
Susie Supper, M.A.
Illustrations: Medi Clips
Production: Susie Supper
Exercise Models:
Sheila Chenier, Certified Pilates Instructor
Suzanne Kranitz, Certified Pilates Instructor
Jessica Longtine, Certified Pilates Instructor

Introduction To The NETA Pilates Home Study Certificate Course (PDFDrive)

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Introduction To The NETA Pilates Home Study Certificate Course (PDFDrive)

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Introduction to

Teaching Mat Pilates

How to Earn Your Home Study Course CEC’s

Included in this home study:

Criteria for successful completion of this course include:

To receive 15 NETA continuing education credits, do one of the following:

Return answer sheet to: Enter your answers online:

Teaching Mat Pilates Rev 5 ©NETA Learning and Development 2012 1

Introduction to the NETA Pilates Home Study Certificate Course

The course consists of 4 sections.

Section 1 introduces the origin, definition, and benefits of Pilates.

Section 2 describes the A, B, C, S.

Section 3 explains the starting positions and all exercises.

Section 4 includes biomechanics and anatomical references.

2 ©NETA Learning and Development 2012 Teaching Mat Pilates Rev 5

To summarize, this program walks you through the following:

Learn about Joseph Pilates.

Define the benefits of Pilates exercises.

Define Pilates exercises.

Explore the Principles:

Practice doing and teaching the three types of exercises:

Teaching Mat Pilates Rev 5 ©NETA Learning and Development 2012 3

Fill in the Blank #1

List 3 activities that Joseph Pilates either studied or participated in:

• This workbook covers __________________ ___________________.

4 ©NETA Learning and Development 2012 Teaching Mat Pilates Rev 5

Fill in the Blank #2

List the 5 categories of exercises

Teaching Mat Pilates Rev 5 ©NETA Learning and Development 2012 5

6. In Joseph H. Pilates’ publication of the exercises in 1945 “_______________ ______

Match the definition to the category:

_____ 8. Warmup B. Once the essential exercises can be performed

6 ©NETA Learning and Development 2012 Teaching Mat Pilates Rev 5

2. Learning Pilates requires a basic understanding of biomechanics and scientific T F

5. Joseph Pilates was a boxer, circus performer, and self-defense instructor. T F

6. Joseph Pilates did not like to study. T F

7. Joseph Pilates created “Contrology”, which is a precise series of exercises. T F

8. Improved kinesthetic awareness is one of the many benefits of Pilates T F

9. The use of small equipment is not considered matwork. T F

Teaching Mat Pilates Rev 5 ©NETA Learning and Development 2012 7

Fill in the Blank #3

3. ______________________, _______________ _________________,

5. # Of Cervical Vertebrae ___________

8 ©NETA Learning and Development 2012 Teaching Mat Pilates Rev 5

Define the Following Postural Alignment Malformations

Label the Postural Alignment Malformations

13. 14. 15.

Teaching Mat Pilates Rev 5 ©NETA Learning and Development 2012 9

Label Pelvis Positions:

17. 18. 19.

20. _______________ alignment is used when neutral pelvic alignment cannot be

effectively maintained during a particular exercise.

10 ©NETA Learning and Development 2012 Teaching Mat Pilates Rev 5

2. Neutral Spine refers to the curvature of the spine that is achieved by T F

4. Imprinting is achieved by contracting the Gluteus Maximus, and by overly T F

6. Scoliosis is characterized by excessive anterior curvature of the lumbar spine.

7. Excessive cervical and/or upper thoracic curvature, which results in a T F

8. Lordosis is a spinal alignment abnormality characterized by an exaggerated T F

9. Any postural assessment noting a “marked” deviation from ideal alignment is

10. Any ratings of poor must be cleared by an orthopedic specialist.

Teaching Mat Pilates Rev 5 ©NETA Learning and Development 2012 11

Fill in the Blank #4

Label the Breathing Muscles

• This workbook covers _.

6. In Joseph H. Pilates’ publication of the exercises in 1945 “_________

3. ______________, _ ___________,

7. The _______ and _ __________ muscles are located in

8. The _ _ is located deep within the lower abdominal

4. The _____ acts as a mover and a

1. In Joseph H. Pilate’s original publication of the exercises in __, he prescribed _

7. ________ 8. _ 9._________

10. __ 11. 12. _

5. _ 6. 7. 8.___