Balanced Body Comprehensive Pilates Quiz.pdf file:///C:/Users/HP/Desktop/New%20folder%20(4)/Balanced%20Bo
Balanced Body Comprehensive Pilates Quiz
1. Pilates Principles: Balanced Muscle Development
Breathing
Centering
Concentration
Control
Precision
Relaxation
Rhythm/Flow
Whole Body Movement (Acivation)
2. Pilates Movement Principals (+Pre-Pilates Exercises for each): Abdominal
Strengthening:
*Ab Curl, Oblique Abdominals
Breathing:
*Diaphragmatic, Lateral, One Lung,
* Sniffing Breath
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,Balanced Body Comprehensive Pilates Quiz.pdf file:///C:/Users/HP/Desktop/New%20folder%20(4)/Balanced%20Bo
Lower Core Activation:
*Fingertip Abdominals, All Fours Abs,
* Pelvic Floor Engagement,
* Standing Multifidi Engagement
Lumbopelvic Stability:
*Marching, Toe Taps
*Opposite Arm/Leg Reach
Neutral Spine:
*Use the Bones! Clock
Strengthening/Mobilizing the Spine:
* Cat/cow, Hip/Shoulder Circles,
* Hip Circles, Tail Wag,
* Round/Flat Back Bridging,
* Bridge Marching, Typewriter/HipDips/8's
* Prone Arm Reaches, Mini Swan
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,Balanced Body Comprehensive Pilates Quiz.pdf file:///C:/Users/HP/Desktop/New%20folder%20(4)/Balanced%20Bo
Shoulder Stability and Mobility:
* Telescope Arms, Pinwheels, Angela Snow
* Sternum Drop
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Correcting Alignment: Too intricate to list.
Release Work:
* Skull Clock, Pelvic Clock, Knee Stirs/Folds
Stretching
* Down Dog, Cat/Cow, Child's pose,
* Kneeling Hip Flexor Stretch, Butterfly
* Half Straddle, Full Stradle, Knees to chest,
* Torso Twist, Figure 4, Hamstring,
* Small Ball Hip Flexor
3. Pilates Movement Principals and 1 REFORMER exercise to teach that prin-
ciple:: Abdominal Strengthening: short Box Abdominals
Breathing: Footwork
Lower Core Activation: Kneeling Abdominals
Lumbopelvic Stability: Bridging and Pelvic Lift
Neutral Spine: Feet in Straps
Strengthening and Mobilizing the Spine: Shirt Spine
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