intermediate matwork

No part of this manual may be reproduced in any manner without the expressed written consent of Aliesa George.

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Centerworks PilatesP.O. Box 3526

Wichita, KS 67201-3526

CenterworksPilates.com

MM Aliesa George. Centerworks Pilates Institute All Rights Reserved.

IntermediateIntermediateIntermediateIntermediateIntermediateMatwMatwMatwMatwMatworororororkkkkk

Mind-Body Movement in the Joseph H. Pilates Method

Copyright MM by Aliesa George & Centerworks Pilates Institute Intermediate Mat Manual - http://www.CenterworksPilates.com

Centerworks Pilates Institute

Intermediate MATWORKThe complete guide for

the intermediate student

Centerworks Pilates Institute210 N. Washington, P.O. Box 3526

Wichita, KS 67201-3526(316) 265-9700 / 877-874-7578

Copyright MM by Aliesa George & Centerworks Pilates Institute - http://www.CenterworksPilates.com

NOTICE TO READERS

Before following any advice in this book, it is recommended that you consult with your physicianif you suffer from any health problems or special conditions or if you are in doubt about thesuitability of any exercise.

It is also suggested that you consider consulting with a certified Pilates instructor before beginninga comprehensive home exercise program.

The Pilates Method Alliance is a non-profit organization dedicated to furthering the work of Joseph& Clara Pilates. The PMA is available to assist with questions regarding the Pilates Method,teachers, studios, and teacher-education programs. To locate a qualified instructor in your areacontact the Pilates Method Alliance at http://www.pilatesmethodalliance.org or call the PMA at1-866-573-4945.

This book is intended for personal use only.

Use of these materials for teaching purposes is only granted to readers who have completed aComprehensive Pilates Teacher-Education Program and apprenticeship. If you are interested infurthering your knowledge and would like to participate in workshops and/or comprehensiveteacher-education programs through Centerworks Pilates Institute, please visit http://www.CenterworksPilates.com for information about upcoming workshops. For information aboutscheduling workshops in a city or studio near you, contact [email protected]

All rights reserved. No part of this publication may be reproduced in any form or by any means,electronic or mechanical, including photocopying, recording, or by any information storage andretrieval system, without permission in writing from the author.


INTRODUCTIONWelcome .................................................................................. 1Words of Wisdom .................................................................... 2About The J.H. Pilates Method ............................................... 36 Basic Principles ..................................................................... 4

FUNDAMENTALS ................................................................................. Fundamentals -1

INTERMEDIATE / LEVEL 2Overview (cheat sheet) ............................................................ Intermediate-1

ExercisesThe Hundred ............................................................................ 4-5Roll Up ....................................................................................... 6-7One Leg Circle ............................................................................ 8-9Rolling Like a Ball ....................................................................... 10-11Single Bent Leg Stretch .............................................................. 12-13Double Bent Leg Stretch .......................................................... 14-15Single Straight Leg Stretch ....................................................... 16-17Double Straight Leg Stretch ..................................................... 18-19Criss Cross ............................................................................... 20-21Spine Stretch Forward .............................................................. 22-23Open Leg Rocker ...................................................................... 24-25Corkscrew ................................................................................ 26-27The Saw ................................................................................... 28-29The Swan ................................................................................. 30-31Single Leg Kick ........................................................................ 32-33Neck Pull .................................................................................. 34-35Shoulder Bridge ....................................................................... 36-37Side Leg Series Kick Front & Back ........................................................... 38-39 Lift & Lower .................................................................... 40-41 Passe ................................................................................ 42-43 Side Leg Lift Parallel ......................................................... 42-43 Small Circles .................................................................... 44-45 2 Leg Lift / Close The Hatch ............................................ 46-47 Bicycle ............................................................................. 48-49Beats of the Belly ..................................................................... 50-51Teaser 1 .................................................................................... 52-53Can-Can ................................................................................... 54-55Swimming ................................................................................. 56-57The Seal ................................................................................... 58-59Push Ups .................................................................................. 60-61Hand Weight Series.........................................................................WT 1-2

REFERENCES & RESOURCESResources ................................................................................ R-1References ............................................................................... R-2

TABLE OF CONTENTS

INTRO - 1 Copyright MM by Aliesa George & Centerworks Pilates Institute Intermediate Mat Manual - http://www.CenterworksPilates.com

Welcome and Congratulations as you continue your journey to improved Whole-Body Health through Pilates!

You are about to take the next step forward on your great adventure. I am excited to have the opportunity to share with youmy knowledge and experience with The Method exercises. Beyond this page are thousands of hours of my time trying to finda way to make the learning process easier. I hope that you will find my notes and suggestions easy to understand and thatthis manual will provide you with good reference information as you move into the intermediate level Matwork exercises.

As many times as I do the exercises, or teach them to someone else, I am always finding a deeper meaning to the work. WhatI know and teach now with my Pilates students is much different than when I started as a Pilates teacher. Joseph Pilates wasan amazing creator - learning the system is like peeling back layers of an onion. Just when you think you understand - thereis something more to find, work, release, or do to challenge the body. I cannot claim to be an expert. I know what I know, andI know that I will spend the rest of my life working towards a better understanding of the exercises and The Method.

All of the beginner exercises build a strong foundation. Dont be in a hurry to do more. The intermediate level exercises buildon what you already know, moving out from the center to focus on movement of the arms and legs. The body is a good judgeof what is safe Listen to It! Not every exercise is for every body. We have lots to think about to work correctly. No one isperfect. The goal is to do the best you can and always try harder. In doing this, benefits will be received.

This book was originally written as a text for teacher-training. It has been modified for use as a both a teacher and studentreference manual. I would strongly encourage you to begin learning any new exercises under the guidance of a trained/certified Pilates instructor. As students are not able to see what we are doing incorrectly. Maximum benefit from theseexercises will be achieved through correct movement patterns, and muscle use. We all like to cheat! Working with a goodteacher can keep you from developing bad habits and teach you wonderful, more efficient way of moving. In addition, notevery exercise should be done by every person. We are all unique individuals, and I have yet to meet anyone who is 100%healthy. The goal of this program is to meet the needs of you as an individual. A good instructor will help you design aworkout program utilizing the exercises that are safe and appropriate for your body, which may or may not be everything inthis book!

My goal is that this manual will assist you in remembering the exercises, how to execute them correctly, and where to layerin the intermediate level stuff with what you already know. Eventually, this book should be collecting dust on yourbookshelf. The Method is a combination of both mental and physical conditioning. The mental part is remembering theexercises and the order in which to do them. As with any other exercise program, it is best to consult with your physician priorto beginning this program.

My wish for you is continued success, good health and happiness!

Aliesa GeorgeCenterworks Pilates Institute

INTRO - 2


Words of Wisdom

The Pilates Method of Body Conditioning is completecoordination of body, mind, and spirit.

-- Joseph H. Pilates

TTTTTrue Flerue Flerue Flerue Flerue Flexibility can be achiexibility can be achiexibility can be achiexibility can be achiexibility can be achievvvvved only when all musclesed only when all musclesed only when all musclesed only when all musclesed only when all musclesare unifare unifare unifare unifare uniformly deormly deormly deormly deormly devvvvveloped.eloped.eloped.eloped.eloped.

- - Joseph H. Pilates - - Joseph H. Pilates - - Joseph H. Pilates - - Joseph H. Pilates - - Joseph H. Pilates

Ideally, our muscles should obey our will.Ideally, our muscles should obey our will.Ideally, our muscles should obey our will.Ideally, our muscles should obey our will.Ideally, our muscles should obey our will.Reasonably, our will should not be dominatedReasonably, our will should not be dominatedReasonably, our will should not be dominatedReasonably, our will should not be dominatedReasonably, our will should not be dominatedby the reflex actions of our muscles.by the reflex actions of our muscles.by the reflex actions of our muscles.by the reflex actions of our muscles.by the reflex actions of our muscles.

-- Joseph H. Pilates-- Joseph H. Pilates-- Joseph H. Pilates-- Joseph H. Pilates-- Joseph H. Pilates

One must invest work and energy for the expectation of re-ward in the future.

- - Jim Stoval

Science and the quest for knowledge are not a destination buta lifelong, never-ending journey.

- - Jim Stoval

We have to grow, we have to move forward, to learn andevolve, add to our dictionary of life.

-- Janet Leigh, American Actress

INTRO - 3 Copyright MM by Aliesa George & Centerworks Pilates Institute Intermediate Mat Manual - http://www.CenterworksPilates.com

About The Joseph H. Pilates Method

Joseph H. Pilates 1880-1967Joseph Hubertus Pilates was born in Germany. Very sickly as a child, he dealt with asthma, rickets, and other health

problems. As he grew older, he studied everything he could find for movement and health. First to improve his own wellbeing, then to help others. Joseph went on to become an accomplished gymnast, boxer, diver, and skier basically JoeAthlete. He became so well defined that he even posed for anatomy pictures. During World War I, Joseph became a nurse.He trained others in his fitness methods, and began to experiment using the springs on the hospital beds for therapy, stretch-ing and strengthening, to help speed the recovery process. From this, the equipment that is used today was born.

During World War II, Joseph left Germany and immigrated to the United States. He met his future wife Clara on thetrip, and they settled in New York City. The Pilates Method was embraced by the dance and art communities and has thrivedever since. Joseph Pilates always said he was 50 years ahead of his time. Used by some, The Method has never been amainstream fitness modality due in part to the limited number of trained instructors available to teach. Recently, both thefitness and physical therapy communities have begun spreading the word, and more people are pursuing instructor certifica-tion and education. The Method is no longer an isolated technique for a few, but is available to all.

The SystemContrology was the name Pilates coined for the system of exercise he developed. It is based on his years of study

and experience. Both Eastern and Western philosophies for movement and health are included in The Method. Elements ofGreek and Roman philosophies, the way that animals move, Zen, Yoga, The Martial Arts, and Chinese Medicine are allunderlying in the work and the exercises. The System develops a combination of both strength and flexibility. It is a lowrepetition system. More is not better, but fewer exercises done correctly provides maximum benefit. Six basic principlesapply to every movement and exercise in The Method: breathing, control, concentration, centering, flow, and precision.

Pilates is dedicated to exploring the concept that the human body has transformational potential for the total being.Pilates teaches that the structure of the body is supported and reinforced by the Powerhouse, which is the circumference ofthe lower torso area. Strengthening this area and improving the dynamic relationship between the powerhouse and move-ment evokes a change toward better function. Pilates is a cooperative venture between instructor and client to pinpoint theweak areas of the body, and to strengthen them in order to increase muscular efficiency and bring the body closer to its fullestpotential. By strengthening the powerhouse, by changing poor postural habits, and by educating the body in newer, bettermuscular patterns, Pilates helps the body assume a more integrated form.

A traditional Pilates workout using the system involves both work on the Mat and the equipment. The Matexercises are only a portion of the method. In fact, the Mat exercises are probably the most difficult part of the system. Workon the Reformer, Cadillac, Chairs and Barrels assists and facilitates the bodys understanding of correct and functionalmovement patterns.

Professional athletes, football players to ice skaters, dancers, actors, and the general population have used TheMethod for improved health and fitness. Special populations and clients who need to rehabilitate injuries can also benefit.Regardless of someones age or ability level, there should be an appropriate place for them to begin and improve their healthwith the exercises developed by J. H. Pilates.

BenefitsBenefits of exercising with The Joseph H. Pilates Method include; improvements in muscular strength and

flexibility, increased body awareness, better posture and body alignment, improved breath control, help healing soft tissueinjuries, reduction of stress, improved self image, and the many more Every client you meet will give you a testimonialabout the benefits that they have received, why they continue to participate, and why they choose to make The Method apart of their life for improved health & well-being.

INTRO - 4


6 Basic Principles of The Joseph H. Pilates Method

Breathing Breathing is very important in performing The Method exercises correctly. Properuse of the Diaphragm and Powerhouse during breathing will affect exercisetechnique. Breath should be taken in through the nose to cleanse the air. Astrong exhale through the mouth will help to empty as much air as possible outof the lungs. Exhaling is key in engaging the Abdominals to initiate movementwhile executing the exercises.

Control - Every movement should be executed with complete mental and physical con-trol.

Concentration Working with control requires concentration. In learning new exercisesclients have to properly place the entire body. With every exercise performedat every workout, the goal is to perfect the movement. This requires thought.The brain must work as hard as the body.

Centering - The Powerhouse is the center of the body. Every exercise is initiated from thecenter. This area includes the Abdominals, Low Back and Gluteals.

Flow of Movement Once the exercises are learned, the workout should flow like a dance.One exercise moves right to the next. Learning the transitions that make thishappen are as important as learning to do the exercises correctly.

Precision - Every movement should be executed with precision. No movement is sloppy.Precise movements, placing the body exactly where it should go will helpclients receive the benefits these exercises can achieve.


Fundamentals

Breathing

Through the Back

Internal Breath

Strengthening the Pelvic floor

Spine Stabilization

12 to 6

Multifidus Exercise

Hip Extension

Hamstring Curl

Shoulder Stabilization

Goal Post Exercise

FUNDAMENTAL - 1

Intermediate - 1 Copyright MM by Aliesa George & Centerworks Pilates Institute Intermediate Mat Manual - http://www.CenterworksPilates.com

INTERMEDIATE MATWORK EXERCISES

Intermediate Mat Repetitions Breath PatternHundred 10 X 10 breaths inhale pump 5, exhale pump 5Roll Up 3-5 in-up, ex-forward, in-back, ex-downLeg Circles 3-5 each direction inhale across/open, exhale circleRolling Like a Ball 5-10 inhale roll back, exhale roll upSeries of 5

Single Bent Leg Stretch 3-10 inhale right/left, exhale right/leftDouble Bent Leg Stretch 3-10 inhale reach out, exhale pull inSingle Straight Leg/Scissors 3-10 inhale right/left, exhale right/leftDouble Straight Leg Stretch 3-10 inhale lower, exhale liftCriss-Cross 3-10 inhale right/left, exhale right/left

Spine Stretch Forward 3-5 inhale tall, exhale stretch forwardOpen Leg Rocker 5-10 inhale up, exhale roll backCorkscrew 3 inhale to start, exhale to circleSaw 3-5 inhale up tall, exhale to bend & reachSwan Rocking 3-5 inhale chest up, exhale thighs upSingle Leg Kick 3-5 inhale right/left, exhale right/leftNeck Pull 3-5 in-rull up, ex-forward, in-tall, ex-downShoulder Bridge (no kick) 3-5 in-start, ex-lift, in-hold, ex-downSide Leg Series

Front & Back 5-10 inhale kick front, exhale kick backLift & Lower 5-10 inhale lift, exhale lowerPasse 3-5 each direction inhale lift, exhale lowerSide Leg Lift 5-10 inhale lift, exhale lowerCircles 10 natural breathing2 Leg Lift 3-5 inhale lift, exhale lowerClose the Hatch 3-5 inhale lift, exhale lowerBicycle 5-10 inhale front, exhale back

Beats on the Belly 30 natural breathingTeaser 1 3-5 inhale up, exhale back (can do 2 breaths)Can-Can 3-5 exhale side to side, inhale to kickSwimming 2-3 breaths inhale kick 5, exhale kick 5The Seal 5-10 inhale roll back, exhale roll upPush Ups 3 X 3 inhale bend, exhale straighten

Intermediate - 2


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INTERMEDIATE / LEVEL 2MATWORK

Intermediate - 4


The Hundred

Fig. 1 Fig. 2


MATWORK

The Hundred Skill Level: BasicReps: 100 pumps/10 breaths

The Hundred is done to work the powerhouse, get the blood pumping, and warm up the body.

Begin lying on the back. Hug the knees to the chest, and curl the head and shoulders up off the mat to engage theabdominals. The lowest tip of the shoulder blades should remain on the floor. Extend the legs out straight, feet in aV-position. The arms extend straight by the sides. Hold the position and vigorously pump the arms up and down 6-8 inches from the mat. Inhale for 5 pumps, exhale 5 pumps. Repeat for 10 breaths.

Modifications / Variations

1. For clients with any internal infectious disease avoid the pumping motion with the arms to avoid spreadingthe illness through their system. Examples: Flu, Cancer, Aids, and Tumors Hold the position keep-ing the arms still and focus on the breathing.

2. For clients with neck problems keep the head down on the mat. Eventually, they might be able to holdtheir head up for brief periods. Proceed with caution.

3. For low back problems and new students, begin with the knees bent and the feet on the floor.

4. This exercise is easier if the legs are straight up to the ceiling. Ideally, the legs should be extended to eyelevel being sure that the low back stays to the mat.

Watch For

The shoulders to stay still and even. Avoid strain in the neck. The low back should stay flat on the mat.Gluteals and abdominals engaged neck, shoulders, thighs and feet relaxed. Be sure the abdominals flattendown towards the spine rather than bulge out.

Intermediate - 6


The Roll Up

Fig.1 Fig.2

Fig. 3 Fig.4

Fig.5 Fig.6

Fig. 7


MATWORK

Roll Up Skill Level: BasicReps: 3-5

The Roll Up is done to work on spine articulation, flexibility, and Abdominal strength.

Begin lying on the back, legs together, feet flexed and arms stretched over the head. Inhale as the arms lift to theceiling and the chin curls to the chest. Reach the arms toward the toes and continue to roll up one vertebra at a time.Exhale and reach forward towards the toes. Inhale and begin to roll back, reaching the waist to the mat. Exhale tofinish rolling back, and reach overhead.

Modifications/Variations

1. For clients with very weak abdominals who cannot roll all the way up, begin seated and do roll backsuntil they are stronger.

2. For clients with back problems rolling up and back might aggravate problems. Have them stay flat ontheir backs. Roll way up, and hug the knees to the chest. Extend the legs to the ceiling and flex thefeet. Relax the feet; bend the knees, and keeping the spine to the mat lower the feet back to the floor.Finish by laying the upper body back down and reaching the arms overhead.

3. To assist clients in getting up and down, and learning how to articulate the spine, have them bend theirknees and/or use their hands on the thighs to assist rolling up and back down with control.

Watch For

Control on the way up and back down. Articulation of the spine. Use of the abdominals instead of the backor biceps. The stomach should scoop in and the shoulders should stay even.

Intermediate - 8


One Leg Circle

Fig. 1 (side view) Fig. 1 (front view)

Fig. 2 Fig. 3

Fig. 4 Fig. 5


MATWORK

One Leg Circles Skill Level: BasicReps: 3-5 each direction

This exercise works on pelvic stabilization and active hamstring flexibility.

Lay flat on the back with the hands by the sides, palms pressing into the mat. Extend one leg to the ceiling, kneestraight and leg externally rotated (knee faces the shoulder). The foot is loosely pointed. The other leg is extended onthe mat foot flexed. Both legs should be in line with the nose down the midline of the body. Keeping the hips andshoulders still on the mat, inhale as the leg crosses the body. Exhale and draw a circle down towards the other leg,around and up. Repeat 3-5 circles in this direction, then reverse the circle.


1. For clients who have had a hip replacement, do not take the leg across the body. Also, as a general rule,the leg should not lift higher than 90 degrees.

2. For clients with low back problems, or very tight hamstrings, begin with the supporting leg bent, footon the floor to help stabilize.

3. Begin with a very small circle. When the hips and shoulders remain still, begin making the circle bigger.

4. Advanced version: The hip lifts off the mat when the leg crosses the body. Big circle.

Watch for

The hips to stay still on the mat. The abdominals pull the leg around and up. Shoulders and neck stayrelaxed. Low back stays connected to the floor.

Intermediate - 10


Rolling Like A Ball

Fig. 1

Fig. 2

Fig. 3


MATWORK

Rolling Like A Ball Skill Level: BasicReps: 5-10

Rolling like a Ball helps spine articulation and balance. Avoid if a client has back or neck problems. Disks problems,SI joint problems, or arthritis in the spine. For clients with scoliosis dont roll for awhile.

Begin seated on the front edge of the mat. Grab the shins/ankles with the hands. Feet together, knees slightly apart.The head should be between the knees. C-curve with the spine. Balance in this round position, toes pointed and offthe mat. Inhale and roll back, exhale and roll back up and balance.


1. For Clients with back/neck problems or arthritis omit. In a group class, have them lay on their backsand hug their knees to the chest for a stretch.

2. Knee problems, grab under the knees.

3. For some clients, (deconditioned, large mid-section, scoliosis) hold and balance in the ball shape. Even-tually they can begin rocking and work into rolling.

4. For an additional challenge, or for clients who have a difficult time feeling their abdominals work, donthold the legs with the arms. Use the abdominals to keep the knees close to the chest and roll.

Watch For

Maintaining the ball shape while rolling. Dont throw the head back to initiate rolling. Keep the thighsclose to the chest and the heels close to the rear throughout. Shoulders stay down and relaxed. Make theabdominals pull the body up.

Intermediate - 12


Single Bent Leg Stretch

Fig. 1

Fig. 2

Fig. 3


MATWORK

Series of 5 These five exercises target the abdominals to increase strength.

Single Bent Leg Stretch Skill Level: BasicReps: 3-10

Begin lying on the back. Hug the right knee to the chest left hand on the knee, right hand on the ankle/shin.Extend the left leg out at eye level. Head and shoulders curl up and hold. Inhale and with a double pulse pull-pullthe right knee to the chest. Continue to inhale and pull-pull the left knee to the chest. Exhale right, left. Repeat 3 10 repetitions.


1. For clients with neck problems, have them keep their head down throughout the exercise.

2. For back problems, instead of extending one leg out, bend the leg and put the foot on the floor to provide stabilization for the spine.

3. The next step, extend the leg straight to the ceiling. Eventually, begin to lower the leg away from the body until its held at eye level. Be sure the low back stays on the mat.

4. Begin by exhaling every time the knee pulls to the chest to engage the abdominals. Add the correctbreath pattern after several lessons.

Watch For

The shoulders to remain equal with the lower tips of the blades on the mat, no rocking side to side orbobbing. Low back stays firmly to the mat. Use the hand placement to keep the leg alignment correct.Shoulder-hip-knee-heel in line on the same side of the body.

Intermediate - 14


Double Bent Leg Stretch

Fig. 1 Fig. 2

Fig. 3 Fig. 4


MATWORK

Series of 5 - Double Bent Leg Stretch Skill Level: BasicReps: 3-10

Begin lying on the back with the hands hugging the knees to the chest. Head and shoulders are up. Inhale; extendthe arms to the ears and the legs out to eye level. Exhale while the arms circle around to hug the knees back to thechest. Keep the low back to the mat and the shoulders up while the arms and legs extend.


1. For clients with neck problems, keep the head on the mat throughout.

2. For low back problems, keep the knees bent and the feet on the floor to stabilize the spine. Curl thehead and shoulders up, and do the arm motion only.

3. For shoulder problems, omit the arms. Leave the arms by the sides and just do the legs.

4. Number 2 & 3 are nice ways to introduce this exercise. Put it all together once clients know the upperbody and lower body motion.

5. To make the exercise easier, extend the legs straight up to the ceiling. For more of a challenge, extend legs away from the body keeping the spine to the mat. Ideally, the legs should extend to eye level.

Watch For

The low back should stay on the mat throughout. As the arms extend over the head, keep the head andshoulders curled off the mat. Use the abdominals to pull the knees back to the chest.

Intermediate - 16


Fig. 1

Single Straight Leg Stretch

Fig. 2

Fig. 3


MATWORK

Series of 5 - Single Straight Leg Stretch Skill Level: BasicReps: 3-5

Begin lying on the back, head and shoulders curled up off the mat, both legs extended to the ceiling. Inhale and pullone leg towards the chest while the other leg reaches to the mat. A scissors or split motion. Continue to inhale andswitch legs. Exhale and pull one leg then the other. Repeat for 3-5 repetitions.


1. For clients with neck problems or if the neck and shoulders need a break, leave the head down on themat.

2. Begin by exhaling every time a leg comes toward the chest. Add correct breathing later.

3. Lower the leg away from the body as far as comfortable and controlled. Ideally, the leg should lower toeye level.

Watch For

Two STRAIGHT legs throughout the exercise. The abdominals to pull the leg to the chest. The head andshoulders stay still. Bring the leg to the nose, not the nose to the leg. Low back stays to the mat. Avoidstrain in the neck and shoulders.

Intermediate - 18


Double Straight Leg Stretch

Fig. 1

Fig. 2

Fig. 3


MATWORK

Series of 5 - Double Straight Leg Stretch Skill Level: BasicReps: 3-10

Begin lying on the back with both legs together and extended to the ceiling. Place the hands behind the head tosupport the neck and curl the head and shoulders off the mat using the abdominals not the arms to come up. Holdthis curled up position throughout the exercise. Inhale as the legs lower to the mat keeping the low back to the floor.Exhale as the abdominals lift the legs back up. Repeat 3-10 repetitions.


1. For neck problems, keep the head on the mat. The legs will need to work in a smaller range of motion to be sure the low back stays down.

1. For back problems. This exercise might need to be omitted altogether or left out until a client is stron-ger.

2. To make the exercise easier, begin with one leg to the ceiling and the other knee bent, foot on the floor to stabilize the back. Head and shoulders up if possible. Inhale and lower the leg, exhale and lift.

1. The next step, Double Diamond. Hug both knees to the chest. Bend the knees and make a diamond/frog position with the legs. (Feet together, knees slightly apart, legs bent at a 90 degree angle) Handssupport behind the head. Head and shoulders up. Inhale and hinge from the hip to lower the toes to themat, keeping the back firmly pressed to the floor. Exhale and use the abdominals to lift the leg back upbringing the knees to the chest.

2. I prefer to teach with the above breath pattern for most clients. It helps them engage the abdominals while lifting the legs, and can help them learn how to relax the Quadriceps while working. However, it is correct to teach breathing the other way Exhale and lower, inhale and lift.

Watch For

The low back stays securely to the mat while the legs lower and lift. The head and shoulders stay upthroughout. Be sure the shoulders do not lower towards the mat while the legs lower. Clients should feel allof the work in their abdominals. Avoid strain in the back, and minimal work with the Quadriceps.

Intermediate - 20


Criss-Cross

Fig. 1 Fig. 2

Fig. 3 Fig. 4


MATWORK

Series of 5 - Criss Cross Skill Level: BasicReps: 3-10

Begin lying on the back, both knees to the chest, hands behind the head for support. Inhale and twist the upper bodylifting one shoulder off the mat while the opposite knee lift pulls toward the chest/elbow. The other leg extends outto eye level. (The leg motion is the same as the Single Bent Leg, 1st in the series.) Try to keep one elbow on the mat,and look back to that arm. Lift the shoulder instead of the elbow to better engage the abdominals. Repeat to theother side opposite arm to the knee. Inhale right/left, exhale right/left. Repeat 3-10 repetitions.


1. For some neck/back problems twisting motions are inappropriate. Omit this if necessary.

2. To help stabilize the back and hips, keep one knee bent foot on the floor while the other knee lifts to thechest.

3. The next step. Extend the straight leg to the ceiling. Eventually, begin to lower the straight leg keepingthe spine to the mat. Ideally the leg should extend to eye level.

4. To begin, have clients exhale each time they twist to help use the abdominals to lift the knee and shoul-der together. Add the correct breathing later.

5. Twisting exercises are great for clients with asthma.

Watch For

Flapping elbows pulling with the upper body instead of the abdominals. Hips not rocking from side toside. Proper leg alignment knee pulling across towards the opposite shoulder. Using the abdominals topull.

Intermediate - 22


Spine Stretch Forward

Fig. 1 Fig. 2

Fig. 3 Fig. 4


MATWORK

Spine Stretch Forward Skill Level: BasicReps: 3-5

This exercise is to develop spine mobility and flexibility. For clients with tight hamstrings, they will also get a stretch.

Begin seated with the legs apart, slightly wider than the shoulders. Legs are straight. Feet are flexed. Spine is tall/vertical ears over shoulders, shoulders over hips. Arms stretched out in front of the body at shoulder height.Inhale and lift taller, exhale and bend forward one vertebra at a time reaching the hand between the legs. Inhale androll back up one vertebra at a time (lower back, middle back, upper back, neck, and head) to vertical. Repeat 3-5times.


1. For clients with back/neck problems, this exercise may not be appropriate. Omit if necessary.

2. To help provide back support, begin by having clients sit against a wall to do the exercise. The wall willhelp them find a vertical position and make it easier to understand bending one vertebra at a time.

3. For clients with poor hamstring flexibility, begin with an extra prop for them to sit on. (box, extra mat,phone book) This will take some of the strain out of the legs and help get them in a more correctposition. As they become more flexible, work them back to sitting on the floor.

4. Flexing the feet is a bonus. If clients are very stiff, add this later when its more appropriate.

5. For clients with shoulder problems dont lift the arms. Have them just place the hands on the floorbetween the legs, and let the arms slide out on the mat as they bend forward.

Watch For

Finding vertical. Bending from above the waist. Good articulation. Abdominal support especially whenbending forward. Neck and shoulders relaxed. Reaching forward with the spine, not the arms and shoul-ders.

Intermediate - 24


Open Leg Rocker

Fig. 1 Fig. 2 (front view)

Fig. 2 (side view) Fig. 3

Fig. 4


MATWORK

Open Leg Rocker Skill Level: IntermediateReps: 5-8

This exercise is for balance and control. The open leg balance is a preparation for The Teaser. See guidelines fromRolling Like a Ball (page 5) for clients whom this exercise would not be appropriate.

Begin in a seated position on the front edge of the mat. Knees bent, soles of the feet together. Grab the front of theankles with the hands. Extend both legs up. Legs should be slightly wider than the shoulders, toe out position. C-curve with the spine. Arms and legs remain straight throughout the exercise. Once balance in this position is secure,exhale and roll back to the shoulders. Inhale and roll back up to balance maintaining the open leg position. Repeat5-8 times.


1. To begin, extend only one leg out and hold. Then the other leg. Try to keep the weight even on both hips while extending the legs. After several repetitions, extend both legs and balance.

2. For clients with poor flexibility, have them grab under the knees. As they improve they can work thehands back to the ankles.

3. Once balance is secure, begin rocking. If clients have difficulty getting back up, grab under the knees.

Advanced Variations

1. To transition from Spine Stretch, scoop into a C-curve and lift one leg up to the hand, then the other.Or C-curve and lift both legs to the hands at the same time. Be sure that the C-curve position with thespine is maintained while the legs lift.

2. Rock with the legs together.

3. Rock holding the big toes. Legs Apart and/or legs together.

Watch For

Maintain position. Keep arms and legs straight. Dont roll back onto the neck. Find balance.

Intermediate - 26


Corkscrew - Basic

Fig. 1 Fig. 2

Fig. 3 Fig. 4 (side view)

Fig. 4 (front view) Fig. 5

Fig. 6


MATWORK

Corkscrew Skill Level: Basic / Int. / Adv.Reps: 3 each direction

The corkscrew works the Powerhouse and strengthens the neck and shoulders. For clients with back problemsthis exercise may need to be omitted. If done incorrectly, the Corkscrew can cause or aggravate back problems.

I. Basic: Begin lying on the back, legs together and straight up to the ceiling. Head is down, and thearms are by the sides, palms pressing into the mat. Inhale as the legs lift towards the head, exhaleand draw a circle with both legs together around and back to the starting position. Alternatedirections. Repeat 3 circles each way. Keep both hips on the mat while circling the legs. Be surethe back stays connected to the mat.

II. Intermediate: Same as the basic version, only the circle motion is bigger. With a bigger circle, thehips will rock from side to side as the legs go around. Be sure the back is to the mat when the legsmove away from the body. Inhale lift the legs, exhale circle around and up. Inhale lift, exhale andcircle the other way. Repeat 3 times each direction.

III. Advanced: The same starting position as the basic version. Inhale and lift legs up towards thehead letting the hips lift also. Roll up to the shoulders, legs overhead (level to the floor) a jack-knife position. Exhale; roll down one side of the spine, legs circle down and around, roll up theother side of the spine back to a jackknife position. Legs sweep low to the mat as they circle. Keepthe spine to the mat.

Modifications

The Knee Drop: Begin lying flat on the back, legs together, knees bent, feet on the floor. Arms areby the sides with the palms to the mat. Inhale as the knees drop to one side twisting from the waist.Allow one hip to lift off the mat. Twist as far as comfortable. Exhale and use the Powerhouse topull the body back to the center. Engage at the ribs and press the whole side of the spine back to themat working sequentially from the ribs to the hip. Keep the thighs relaxed.

The Knee Drop is a great exercise to help clients learn how to engage the abdominals and prepareclients to safely and correctly perform the Corkscrew.

Watch For

The neck and shoulders to stay pressed down on the mat. Arms press to the floor to help stabilize the body.Be sure the low back stays to the mat as the legs circle around. Adjust the range of the circle if necessary toavoid strain.

Intermediate - 28


The Saw

Fig. 1 Fig. 2

Fig. 3 Fig. 4

Fig. 5 Fig. 6

Fig. 7


MATWORK

The Saw Skill Level: BasicReps: 3-5

The Saw is a breathing exercise. The goal is to empty as much air out of the lungs as possible while twisting andbending. This exercise is beneficial to clients with asthma. Use caution if clients have neck, back, or shoulderproblems.

Begin seated with the legs in a straddle, slightly wider than the shoulders. The spine is in a vertical position earsover shoulders, shoulders over hips. Arms are extended out to the sides at shoulder height. (Hug a Tree) Inhale andtwist the upper body around to one side. Lower the back arm down to the side, and lift it behind the body whileexhaling and bending the spine forward over the leg. The front little finger reaches towards the little toe. Inhale androll back up to vertical and twist around to the other side. Exhale and bend forward reaching over the other leg.Repeat 3-5 times each side.


1. For clients with poor flexibility, have them sit on a box or extra mat to assist in achieving a tall position.

2. For clients with shoulder problems, especially rotator cuff injuries, do not lift the back arm up. This exercise can be done while keeping both arms down by the sides and focusing on twisting and bending the Spine.

3. This exercise can be done with a partner to assist in learning how to hold the hips still.

Watch For

Both hips should stay down on the mat. Legs should stay the same length while twisting the body. Twistingand bending is from above the waist. The body should bend straight to the leg with both sides of the waisttall. Shoulders level and even with the floor. The front little finger should be in line with the little toe. Theback arm up and reaching away from the body. Look to the back arm with the head. Reach the ear to theknee. Abdominals pull in as the body twists and bends forward. Shoulders down and relaxed. Knees andtoes stay still and facing up throughout the exercise.

Intermediate - 30


The Swan

Fig. 1 (prep start & finish) Fig. 2 (prep)

Fig. 3 (rocking) Fig. 4 (rocking)

Fig. 7 (rest)

Fig. 5 (Swan Dive) Fig. 6 (Swan Dive)


MATWORK

The Swan -Prep / Rock / Dive Skill Level: Basic / Int. /Adv.Reps: 3-5

The Swan is an important exercise for spine extension and strengthening the back muscles. For clients with kyphosisthis is a very important exercise to help improve posture.

Flight: Begin lying on the stomach with the legs together, V-position. Arms are by the sides, chin to themat. Lift the head and shoulders up several inches. Draw a V with the upper back from the outside of theshoulders to the center of the back. The upper back should lift one vertebra at a time. Arms reach towardthe feet. Only lift high enough to feel the upper back work. There should not be strain in the low back.Keep the abdominals engaged to support the spine.

Prep: Begin lying on the stomach, legs together V-position. Hands on the floor under the shoulders withthe elbows to the ceiling and arms close to the body. Inhale and lift the head and shoulders up off the floorinto an arch. Spine should lift one vertebra at a time. Use the upper back muscles first, and then press withthe arms to lift higher. Inhale to lift, exhale to lower back to the mat.

Prep w/ Head Circle: While in the lifted position, circle the head ear to shoulder, chin to chest, ear toshoulder, and center. Circle right to left, left to right, right to left. After 3 circles, lower the body back to themat. Repeat 2 times.

Rocking: Begin with the Swan Prep. Inhale to lift. Hold the arched body position and exhale as the chestrocks forward to the mat and the thighs lift. The body is like the leg of a rocking chair. Focus is up. Handsstay on the mat. Legs stay together.

Swan Dive: Begin by pressing up to the Prep position. Hold the arched shape with the spine. The armsreach out and overhead with the palms facing up as the body dives forward and the thighs lift. Continuerocking, inhale as the chest lifts, exhale as the thighs lift. Hold the shape with the whole body from the palmsto the toes.

Modifications

1. Pick the appropriate exercise from those listed above depending on the abilities and needs of a client.

2. When lifting, the spine can lift just a few inches or all the way up until the arms are straight depending on the clients level and ability. Be sure the lift is sequential.

3. For clients who feel strain in the low back, be sure the abdominals are engaged for support. If they still feel strain, place a pillow or towel roll under the hips to help place the spine in a more comfortable position. Watch to see if they are lifting sequentially and engaging the upper back.

Watch For

The upper back to engage first. Avoid too much extension of the neck. Shoulders down and back. Abdominalssupport the spine. Legs together. Hamstrings and gluteals engage to lift the thighs. Avoid kicking with theheels or knees to rock/dive. Hold the shape while rocking.

Intermediate - 32


Single Leg Kick

Fig. 1 Fig. 2 (kick right)

Fig. 3 Fig. 4 (kick left)

Fig. 5 (rest position) Fig. 5 (alternate rest position)


MATWORK

Single Leg Kick Skill Level: IntermediateReps : 3-5

This exercise is beneficial for clients with knee problems. It can help stretch the quadriceps, and strengthen thehamstrings. It is also a good exercise for clients with kyphosis to work on spine extension.

Lie on the stomach with the legs together. Press up to rest on the elbows, with the elbows in line with the shoulders.Forearms can be either in line with the shoulders, or press the fists together in front of the body. Forearms and fistspress into the floor to lift the upper body up tall. Upper back should be in an arch, hips press to the mat and hold stillthroughout the exercise. Lift the legs off the mat about 2 inches. Inhale and bend the right knee, kicking the heeltowards the butt with a double pulse. Continue to inhale and kick, kick the left leg. Exhale kick, kick right.Continue to exhale and kick, kick left. Repeat 3-5 repetitions.


1. If a client has back or neck problems and it is inappropriate for them to extend the spine, do the exercise with the head and chest down on the mat.

2. If a client wants to make the exercise easier, keep the thighs on the mat when kicking the heel to the Butt.

3. Begin with an exhale every time a leg kicks. Add correct breathing after several sessions.

Watch For

Maintaining a tall upper body position. Keep the hips still and even throughout. Keep the knees closetogether while kicking the heel to the butt. Sharp and crisp kicking motion.

Intermediate - 34


Neck Pull

Fig. 1 Fig. 2

Fig. 3 Fig. 4

Fig. 5 Fig. 6


MATWORK

Neck Pull Skill Level: BasicReps: 3-5

This exercise is beneficial for spine articulation and flexibility, also abdominal strength. Omit if neck/back problemsare aggravated by spine flexion.

Begin lying on the back with the legs extended and hip width apart. Feet are flexed. Hands are behind the head.Inhale and curl the head and shoulders up off the mat. Roll the spine off the mat one vertebra at a time, pulling upwith the abdominals instead of the arms and shoulders. Exhale and bend forward from the waist. Reach the top ofthe head to the mat between the legs while bending forward. Inhale to roll up to a tall/vertical position. Roll up onevertebra at a time until the spine is stacked, ears over shoulders, shoulders over hips. Exhale and roll back downsmooth and controlled one vertebra at a time. Repeat 3-5 repetitions.


1. If a client has very weak abdominals, have them begin with a roll back. Roll up, bend forward,and sit tall to repeat. Have them grab the thighs to assist as needed.

2. The next step: Start on the back and roll up as far as possible with the hands behind the head. Bend the knees and grab the thighs to assist and roll up. Hands behind the head to bend forward. Roll up and sit tall. Bend the knees and grab the thighs to roll back to the floor.

3. More Advanced: From the tall position, maintain tall and hinge back. Articulate the spine from the tailbone to the head staying in the tall position as long as possible while rolling back to the mat.

Watch For

Using the abdominal muscles instead of the arms and shoulders or back muscles to roll up. Hold the elbowsstill while rolling up and down. Roll sequentially.

Intermediate - 36


Shoulder Bridge

Fig. 1 (modification 1) Fig. 2 (modification 1)

Shoulder Bridge with Kick

Fig. 1 (start and finish position) Fig. 2

Fig. 3 Fig. 4


MATWORK

Shoulder Bridge / Bridge with Kick Skill Level: Int. / AdvancedReps: 3

This exercise is good to work articulation of the spine. It stretches the Quadriceps, and strengthens the Gluteals andHamstrings. Omit this exercise if clients have neck, back, or eye problems, are diabetic, or pregnant.

The Shoulder Bridge w/Kick is the true exercise.

Begin lying on the back with the legs together, knees bent, feet on the floor. Legs/feet should be in a parallel position.Press the hips up toward the ceiling and place the hands under the hips with the elbows in line with the shoulders.Inhale and extend the right leg to the ceiling. Flex the right foot and exhale while reaching the leg away from thebody trying to touch the heel to the floor. Inhale, point the foot and kick the right leg to the nose. Hold the hips andbody still while kicking the leg. Repeat 3 kicks with the right leg then change legs. Roll the spine back to the mat tofinish.


1. Shoulder Bridge Begin lying on the back, knees bent, feet on the floor. Legs hip width apart willprovide a more stabile base. Legs together will be more difficult. Arms by the sides with the palmspressing to the mat. Inhale and roll the spine up off the mat one vertebra at a time until the body weightrests on the shoulders. Look for a straight line from the shoulders to the hips to the knees. Press the feetfirmly into the mat to lift the hips. Exhale and roll the spine back to the mat sequentially from the chestto the tailbone. Keep the hips level and even while rolling up and down.

2. In the Shoulder Bridge position, add small marches, or lift one leg and hold, then the other to work onstrength and stabilization and prepare for the kick.

3. Shoulder Bridge in Neutral Spine - Begin lying on the back, knees bent, feet on the floor, legs hip widthapart. Maintain a neutral spine position and lift the hips off the mat several inches. Hold this positionfor several seconds. Lower the spine back to the mat without rolling down. Neutral spine should bemaintained throughout the exercise. For some clients with back problems this exercise can be donesafely in a neutral position. To provide additional stabilization, place a ball or magic circle between thethighs.

Watch For

The hips to stay level and even while rolling up and down, and while kicking one leg. Long line from the ear-shoulder-hip-knee. Support with the feet/foot pressing into the floor to keep the hips high.

Intermediate - 38


Side Leg Series - Starting Position

Kick Front & Back - Side Leg Series


Fig. 1 (side view) Fig. 1 ( front view)

Fig. 2 (side view) Fig. 2 ( front view)


MATWORK

Side Leg Series

The Side Leg Series is beneficial for strengthening and slimming the hips and thighs. These exercises alsohelp teach stabilization of the body while learning to move the leg freely from the hip. It is not necessary todo the entire series all the time. Pick the exercises that are most beneficial for participants. Not everyexercise will be appropriate for every client.

The starting position is the same for all exercises. Begin lying on one side with the body on the back edge of the mat.The arm, shoulder, and hip should be lined up on the back edge of the mat. The legs are forward off the front edgeof the mat to provide stability and balance. The head rests in the hand, or lay the head on the arm. For beginners,the other hand supports on the floor in front of the body. Intermediate/Advanced, both arms are behind the head.Shoulders, hips and heels are stacked on top of each other.

Kick Front & Back Skill Level: BasicReps: 5-10

Maintain body position. Inhale as the leg kicks to the front, lowers slightly, then kicks higher. Exhale as theleg swings to the back and then kicks back a little farther. The leg should swing like a pendulum of a clock.Maintain external rotation with the leg that kicks and keep the leg horizontal to the mat throughout theexercise. Inhale kick-kick front, exhale kick-kick back. Repeat 5-10 repetitions.


1. For clients with shoulder problems there are several options. If it is inappropriate to lay on the armwith the arm overhead, try keeping the arm by the side (lay on the arm) and place pillows under thehead for neck support.

Or they might be able to do 1-3 exercises then switch to the other side. Go back to the first side againif necessary or needed to continue doing more of the series.

Or do the exercises standing with the arms relaxed by the sides. Its a different kind of work, but stillvery beneficial.

2. For clients with neck problems, it will be safest to lay the head on the arm, or place a pillow under thehead to maintain neutral spine alignment.

3. For clients with back problems, there are several options. To provide the most support, place themagainst a wall to help learn how to use the abdominals to support and keep the body still. Begin with asmall range of motion while kicking the leg.

Or be sure to spot with your leg against the small of the back to help clients learn to use the abdominalsforsupport.

Or omit this exercise. Several of the other exercises in the Side Leg Series may be moreappropriate.

Watch ForThe body to stay still. Maintain a neutral spine. The leg swings freely from the hip. Abdominals support thespine especially as the leg kicks to the back. Shoulders down and relaxed. The leg that kicks remains horizontal to thefloor while swinging. Maintain external rotation of the leg. The knee faces up.

Intermediate - 40


Lift & Lower - Side Leg Series

Fig. 1

Fig. 2

Fig. 3


MATWORK

Lift & Lower / Beat, Beat Up (Side Leg Series) Skill Level: Basic / Int./Adv.Reps: 3-10

Basic: Maintain a side lying position. Inhale as the leg lifts up toward the ceiling. Keep the knee facing up and tryto lift the leg behind the shoulder. Exhale and lower the leg back down, reaching the heel to the other heel. Try tokeep the thigh relaxed. Foot loosely pointed. Repeat 3-10 repetitions.

Intermediate: Maintain a side lying position. Point the foot. Inhale as the leg lifts up. Flex the foot and exhale as theleg lowers. Point and lift, flex and lower. Repeat 3-5 repetitions then reverse the action of the foot. Inhale, flex andlift, exhale, point and lower. Repeat 3-5 repetitions.

Advanced: Maintain a side lying position. Inhale as the leg lifts, exhale and lower the leg and beat to the front thenthe back of the supporting leg. Inhale and lift, exhale lower and beat back and front. Repeat 4-8 repetitions. Thefoot can stay loosely pointed. Beat with a sharp, crisp motion chop, chop.

Modifications/ Variations

Pick the appropriate exercise based on the level of the client.

Pointing and flexing the foot is a bonus. Teach first with a relaxed, loosely pointed foot.

Watch For

The body stays still, hips dont fall backwards as the leg lifts. Lift with the leg instead of the waist. Maintainexternal rotation knee faces up. Leg lifts behind the shoulder. Front of the thigh stays relaxed. Abdominalssupport to hold the body still. Shoulders down and relaxed. Reach the leg away from the body while liftingand lowering

Intermediate - 42


Passe - Side Leg Series


Fig. 3 Fig. 4

Side Leg Lift Parallel - Side Leg Series



MATWORK

Passe (Side Leg Series) Skill Level: IntermediateReps: 3-5 each direction

Maintain side lying position. Inhale as the foot slides up the shin to the knee. The knee is up to the ceiling and thehips are perpendicular to the floor. (Passe position) Continue to inhale and lift the knee towards the shoulder.Extend the leg straight, maintaining external rotation and lifting as far up as possible. Exhale and lower the leg backto the starting position. Repeat 3-5 repetitions in this direction, then change directions. Inhale and lift the legstraight up behind the shoulder. Hold it there and bend the knee. Set the toe by the knee passe, and slide the toesdown the shin back to the starting position. Repeat 3-5 times.

Watch For

The hips to stay stacked on top of each other while the leg moves. The knee to stay lifting to the ceiling.Body remains still and neutral. Lift the thigh without lifting the hip, or the waist. Reach the leg long andaway from the body when straight.

Side Leg Lift (parallel) Skill Level: IntermediateReps: 3-5

Maintain side lying position. Lift the top leg horizontal to the mat and extend it out in line with the rest of the bodyon the back edge of the mat. Flex the foot. Reach the leg away from the body as far as possible, creating a hollowspace under the waist on the mat. Hold this reaching position, inhale and lift the leg up, up, up and hold. Exhale andlower the leg smoothly back to horizontal. The leg stays in a parallel position throughout the exercise (knee facesforward). Repeat 3-5 repetitions.

Watch For

The working leg to reach away from the body. Leg stays in a parallel position. Hips remain still andstacked. Leg lifts only as high as it can maintain the reach, with the leg parallel and the hips still. Spineneutral. Ribs in.

Intermediate - 44


Small Circles - Side Leg Series

Fig. 1 Fig. 2

Fig. 3 Fig. 4

Fig. 5


MATWORK

Small Circles (Side Leg Series) Skill Level: BasicReps: 5-10 each direction

Basic Version: Maintain side lying position. Lift the top leg horizontal to the mat with the knee facing the ceiling.Maintain external rotation with the leg. Hold the hips and shoulders still. The supporting leg should be the mid-point/center of the circle. With a small, brisk motion circle the top leg around in small circles 5-10 times. Thenchange the direction of the circle for another 5-10 repetitions. Be sure the only thing moving is the working leg.

Intermediate/Advanced Variation: Instead of maintaining the working leg over the supporting leg while circling,begin with the working leg to the front slightly. Keep the leg in front of the body and do 5 circles one direction, then5 circles the other direction. Bring the working leg to the supporting leg with each circle. Then take the working legslightly behind the supporting leg and repeat 5 circles each direction with the leg to the back.

Watch For

The hips to remain still while the leg circles. Shoulders down and back. Neutral spine. Abdominals en-gaged. Small, quick, and controlled motion with the leg.

Intermediate - 46


2 Leg Lift - Side Leg Series


Close The Hatch - Side Leg Series



MATWORK

2 Leg Lift (Side Leg Series) Skill Level: IntermediateReps: 3-5

The double leg lift is a more advanced version of the Inner Thigh Lift. Do not do both exercises; pick one or theother.

Maintain side lying position, but allow the legs to move back slightly. If both arms have been behind the head, thetop arm can go back to the mat to press into the floor and assist. Maintain a V-position with the feet, legs squeezingtogether. Inhale and lift both legs off the mat and hold. Exhale and lower. Repeat 3-5 repetitions. Make the bottomleg lift the top leg up to engage the Adductors. Hold the hips and shoulders still.


1. If a client is not ready for this exercise, continue with the Inner Thigh Lift.

2. Intermediate/Advanced variations:

Close The Hatch From the last 2 Leg Lift, lift and hold. Keep the top leg still and lowerand lift the bottom leg. Maintain a V-position as the legs come together.Zip the legs together and hold. Repeat 3-5 repetitions.

Circles From the last Close The Hatch, lift and hold. Keep the top leg still andmove the bottom leg around in a small circle and back up to squeeze thelegs together. Repeat 3-5 circles in one direction, then reverse the circle.

3. For more of a challenge, keep both hands behind the head while doing any of the above variations.

Watch For

The body stays still while the legs lift and lower. V-position with the feet. The legs to squeeze together.Shoulders stay down and relaxed. Ribs and abdominals in.

Intermediate - 48


Bicycle - Side Leg Series

Fig. 1 Fig. 2

Fig. 3 Fig. 4

Fig. 5 Fig. 6


MATWORK

Bicycle (Side Leg Series) Skill Level: IntermediateReps: 3-10 each direction

This exercise is to help improve flexibility and mobility of the leg. Extending to the back should stretch the hipflexors and quadriceps. Lifting to the front as high as possible actively works hamstring flexibility.

Begin in the side lying position. The leg should work in a horizontal line with the floor throughout the exercise.Inhale and kick the top leg to the front. Bend the knee to the chest. Keeping the knee bent, pass the knee by thesupporting knee, reach the heel towards the butt, and extend the thigh to the back as far as possible. Exhale andstraighten the knee, extending the leg to the back. Repeat 3-10 repetitions in this direction. Reverse the bicyclemotion. Exhale and kick to the back. Keeping the thigh to the back, bend the heel towards the butt. Use theabdominals to lift the knee to the chest. Inhale and straighten the leg, lifting it as far as possible to the front. Repeat3-10 repetitions.


1. For an intermediate client, the Bicycle should be done before the Grand Ronde De Jambe and Hot Potato, then Beats on the Belly to change to the other side.

2. For a client who needs to focus on strengthening the hips and legs, do the exercise as described above.

1. For a client who needs to work on improving flexibility the exercise can also be done as a stretch.Grab the ankle and pull the heel towards the butt. Hold for a Quadriceps stretch. Hug the kneeto the chest and hold for a stretch. Straighten the leg to the front and grab as close to the ankleas possible. Hold for a Hamstring stretch. Repeat 2-5 times. For an additional stretch, grab the ball of the foot and flex.

2. For an intermediate client as a variation, from a Bicycle w/stretch, move into a Thigh/Runners stretch.

5. For an advanced client as a variation, roll into a front split hold for a stretch. Then turn into a straddle stretch and hinge forward 2-3 repetitions. Bring the legs together and transition to begin the Side Leg Series on the other side.

Watch For

The hips and shoulders remain still as the leg moves. The leg maintains at a horizontal level to the mat whilebicycling. The thigh extends as far back as possible without letting the low back or ribs release. The thighlifts as close to the chest as possible when the leg goes to the front, and remains there while the leg straight-ens. As the leg straightens to the front the knee faces up (external rotation).

Intermediate - 50


Beats on the Belly

Fig. 1

Fig. 3

Fig. 3


MATWORK

Beats on the Belly (Side Leg Series) Skill Level: IntermediateReps: 20 30

Beats on the Belly is a transitional exercise to keep a nice flow with the Matwork while moving from one side lyingposition to the other side. It also strengthens the low back and Adductor muscles.

From a side lying position, roll onto the stomach. Arms are over the head with the elbows bent and the hands underthe nose. Reach the elbows to the edges of the mat to help stabilize the shoulders. Legs begin together. V-positionwith the feet. Keeping the legs straight, lift the thighs up off the mat, and open and close the legs to beat the innerthighs together. Legs should open about shoulder width and close by squeezing together inner thighs, calves, andthen heels. Breathe naturally.


1. If when lifting the thighs up off the mat a client feels strain in the low back try one of the following:a. Be sure the legs dont lift too high. Reach out first, and then lift.b. Keep the Abdominals engaged to help support the spine.c. Place a pillow or pads under the hips for additional support.d. Keep the legs on the mat and to the introductory version.

2. Introductory Version To help clients understand the sequential firing pattern of the muscles on thisexercise; begin with a slow motion version. Keeping the thighs on the mat, engage the abdominals,gluteals, inner thighs, calves, and heels, then relax. Repeat 8-10 times. After several classes, lift thethighs up and beat.

3. For some clients with back problems spine extension beyond a neutral position will aggravate theircondition. Another alternative is to have them on a box mat so that they can hang their legs off the endof the mat. (Below the rest of the body.) When the legs lift from this position, they can stay below therest of the body if needed, or lift only to a horizontal position.

Watch For

The neck and shoulders stay down and relaxed. V-position with the shoulders to stabilize and the feet toexternally rotate the thighs. Head does not bob while the legs beat. Smooth, sharp beating motion. Be sureboth legs open and equal distance and the body is centered when the legs close together.

Intermediate - 52


Teaser 1

Fig. 1 Fig. 2

Fig. 3 Fig. 4

Fig. 5 Fig. 6

Fig. 7


MATWORK

The Teasers

The Teaser exercises work on strengthening the Powerhouse, balance and control. There are manyadvanced variations of the Teaser. Clients must be strong with Teaser 1 before learning any of the moreadvanced versions.

Teaser 1 Skill Level: Basic/IntermediateReps: 3-5

Begin lying on the back. Lift both knees to the chest and extend the legs to the ceiling. Reach the arms overhead andlower the legs away from the body to about 45 degrees. Be sure the lower back stays firmly to the mat. Inhale; lift thearms to the ceiling. Curl the chin to the chest and roll the spine up off the mat until the body is in a V. The fingersreach towards the toes, creating a box shape. Balance in this position for a moment. Then reach the arms to theceiling to lift the spine tall, and roll back down to the starting position. Repeat 3-5 times.


1. Have clients begin with a spotter. Have the spotter stand at the end of the mat, legs apart, knees slightlybent. Place the clients feet on the top of the spotters thighs. Legs should be at a 45-degree angle. Thespotters job is to be sure the low back is safe and supported, and to assist in rolling up to the Teaserposition.

There are two ways to assist.a. Spot by pressing down on the top of the ankles as much as needed to provide additional

leverage to roll up.

b. Spot by holding hands and pulling up and controlling down to assist through any weakareas.

2. If needed have a client grab their thighs and use their arms to assist in rolling up and/or down untiltheir abdominals get stronger.

3. When a spotter no longer has to assist by either method above, clients are ready to progress to doingTeaser 1 with their legs resting against a wall. Be sure when the body is down that the spine is firmlypressed to the mat. If the legs are too high on the wall, they will not be able to roll up.

4. When clients are strong enough to maintain the spine to the mat with the legs out 45 degrees, and canroll up and down with control, they are ready to do the exercise without the wall.

5. If a client has shoulder problems and reaching the arms overhead is inappropriate, or for clients whohave difficulty maintaining the low back to the mat with the arms overhead, keep the arms by the sidesto start and finish. Grab the thighs/reach for the toes while rolling up and down.

Watch For

The low back to stay firmly against the mat when the body is down. The abdominals do the work rolling upand back down. A smooth and even motion when rolling. The legs remain still and held out at 45 degrees.Only the upper body moves. No swinging or throwing to get up. Balance and control.

Intermediate - 54


Can-Can


Fig. 2 Fig. 3

Fig. 4 Fig. 5

Fig. 6


MATWORK

Can-Can Skill Level: IntermediateReps: 3-5

The Can-Can is the modified version of the Hip Circles. Both exercises are beneficial for client with large hips andthighs. Select the most appropriate exercise based on a clients ability.

From the last Teaser, stay in the up position. Reach the arms overhead and circle them back and down to place thehands of the edges of the mat with the fingers pointing out. Arms are straight, chest lifted, shoulders down. Bendthe knees to the chest and point the toes to the mat. Toes should be connected to the floor. Keeping the knees bent,legs together, drop the knees over to the right, left, right. Hold to the right and straighten the legs to kick towards thenose. Bend the knees and repeat left, right, left and kick. Continue for 3-5 repetitions. Exhale as the legs go side toside, inhale to lift and kick.


1. If there is too much strain in the shoulders, or to make it easier, rest back on the elbows.

2. Head looks forward as the legs go side to side. Head looks over the left shoulder as the legs kick right. Head looks over the right shoulder as the legs kick left.

Watch For

The upper body to remain lifted tall. No slumping. The hips rock from side to side. Back stays tall as thelegs kick to the nose. Legs squeeze together throughout the exercise.

Intermediate - 56


Swimming

Fig. 1 Fig. 2

Fig. 3 Fig. 4 (rest position)

Fig. 4 (alternate rest position)


MATWORK

Swimming Skill Level: IntermediateReps: 1-3

Swimming helps strengthen the back extensors, and the hamstrings and gluteals. For clients with back or neckproblems where spine extension is inappropriate, omit this exercise.

Begin lying on the stomach. Arms are overhead, elbows straight, arms in line with the shoulders, palms to the mat.Shoulders down and back. Legs are straight and together. Slight V-position with the feet. Press the arms down intothe mat and lift the head and chest up into a slight arc. Hold this position throughout the exercise. Breathe natu-rally. Inhale to begin a swift kicking motion with the arms and legs. Exhale when needed, continue kicking. Armsand legs move in opposition while swimming.


1. If a client has shoulder problems, omit the arm movement.

2. If a client feels strain in the low back, try some of the recommendations listed with Beats on the Belly, page 36.

3. Slow Swimming This is a good way to introduce the exercise and help clients practice propertechnique. Begin in the same position as Swimming. Keep the head and chest lifted. Inhale and lift theright leg and left arm and equal distance off the mat. Exhale and lower the arm and leg. Alternatesides. Inhale and lift the left leg and the right arm up. Exhale to lower. Repeat 3-8 times each side.

1. This is an excellent exercise for clients with scoliosis. Have them begin with the slow version, and do a few extra repetitions with the weaker side.

Watch For

Correct firing pattern of the muscles. Hamstring, Gluteals, opposite side of the low back. Upper backshould engage to lift the arm. Arm and leg reach away from the body first, then lift. Arm and leg liftstraight up, staying in line with the shoulder and hip throughout. Arm and leg lift an equal height. Hipsand shoulders stay fairly still while moving the arms and legs.

Intermediate - 58


The Seal

Fig. 1 ( side view) Fig. 1 (front view)

Fig. 2 Fig. 3 ( side view)

Fig. 3 (front view) Fig. 4

Fig. 5


MATWORK

The Seal Skill Level: BasicReps: 5-10

The Seal is similar to Rolling Like a Ball. It benefits, the Abdominals, spine articulation, balance, control,timing and rhythm. Avoid if a client has back or neck problems. Disks problems, SI joint problems, orarthritis in the spine. For clients with scoliosis dont roll for awhile.

Begin seated on the edge of the mat with the soles of the feet together and the knees open. Place the handsbetween the legs and grab the ankles. Maintain a C-curve position with the spine, and lift the feet 1-inch offthe mat to balance. The knees should open only slightly wider than the shoulders. Shoulders down andrelaxed. Clap the feet together 3 times and then hold the feet together and roll the body back. Clap the feettogether 3 times while the body is back (weight on the shoulders, hips lifted) and roll back up to balance.Inhale to roll back, exhale to roll up.


1. For Clients with back/neck problems or arthritis omit. In a group class, have them lay on their backsand hug their knees to the chest for a stretch.

2. Knee, elbow or wrist problems, grab under the knees.

3. For some clients, (deconditioned, large mid-section, scoliosis) hold and balance in the ball shape.Eventually they can begin rocking, and work into rolling.

4. Teach first without the claps. Add the clapping motion when clients can roll and get back up.

Watch For

Maintaining a C-shape while rolling. Dont throw the head back to initiate rolling. Keep the knees openshoulder width and the heels close to the rear throughout. Avoid kicking with the heels. Shoulders staydown and relaxed. Make the abdominals pull the body up. Clapping motion is from the hip. Maintainbalance while seated.

Intermediate - 60


Push Ups

Fig. 1 Fig. 2

Fig. 3 Fig. 4

Fig. 5 Fig. 6

Fig. 7


MATWORK

Push Ups Skill Level: IntermediateReps: 1-3 / 1-3 Sets

Push Ups work to strengthen the upper body chest, shoulders and triceps. For Pilates Push-Ups, the bodyshould remain in a straight line from the head to the heels throughout the exercise. Elbows always stay close to thebody while bending and straightening the arms.

Begin in a standing V position with the arms stretched up overhead. Walk the hands down the front of the bodywhile curling the chin to the chest and rolling forward to reach the hands to the mat. Try to keep the hips over theheels while rolling down. Place the hand on the mat and walk them out away from the body to a long push upposition. [Arms straight, shoulders down and back, body in a straight line from the head to the heels. Abdominalsand Gluteals engaged for support. Weight on the toes with the heels lifted. Legs and heels squeezing together. Vposition with the feet.] Inhale, maintain the body position, and bend the elbows lowering the body to the mat.Exhale pull the abdominals in and push with the arms to straighten the elbows and return to the starting position.Repeat 1-3 Push-Ups (5 for men) then walk the hands back to the feet, and roll back up to a standing position.Repeat the entire exercise 1-3 times.


1. Shoulder, wrist or hand problems omit, or try doing Push-Ups on the wall.

2. For a beginner or client with a very weak upper body begin resting on the knees.

a. The butt can stay still (and in the air) bend and straighten the arms keeping the backstraight and abdominals assisting.

b. Take the hips to the mat while bending the elbows. Lower and lift the whole body stillresting on the knees.

3. Progress to the Push Up with the knees off the mat. Only bend the elbows as far as possible whilemaintaining the correct body position.

4. Intermediate/Advanced variations

a. Push Up in Arabesque

b. Push Up in Arabesque on Relevae

5. Advanced variations

a. Push Up Clapping Hands

b. Push Up Clapping Feet

c. Push Up Clapping Hands & Feet

d. Iron Cross (Men)

Watch For

The body stays in one long line from the head to the heels throughout the exercise. Bend the elbows to lowerand lift the body. Neck and low back dont sag. Abdominals and Gluteals engaged to maintain bodyalignment.

WT-1


WEIGHT SERIES

The hand weight exercises should be done with 1-3 pound weights. Up to 5 pounds for men. These exercises arebeneficial for clients who need upper body conditioning. It is not necessary to teach the entire series. Begin with theexercises that are most beneficial for the client. The hand weight exercises are good to teach as homework, as theyare something that clients can learn, then do on their own.


1. Begin teaching the exercises without weights. Teach proper alignment, technique, and muscleRecruitment then add weights.

2. Use caution with clients who have shoulder problems.

3. Clients with scoliosis can do the exercises with a lighter weight (1 lb.) in the strong arm, and a heavierweight (2 lb.) in the weaker arm to he

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