Side Plank | Find Your Center Wellness Arts

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Beginning Pilates Mat Classes (30 min)

Ab Strength and Spine Articulation (Roll-Down)
Ab Strength and Spine Articulation (Roll-Up)
Adaptations for Injuries - Neck, Shoulders and Hips
Back Extension
Basic Mat Sequence
Basic Strength and Awareness
Breath Pattern for Abdominal Engagement
Breath Pattern for Slow Controlled Movements
Ease Into Movement
Flow 1
Flow 2
Foot Articulation
Foot Articulation and Back Extension
Full Body Warm-Up
Leg and Hip Mobility - Side Movement and Rotation
Leg and Hip Mobility (Dynamic and Passive Stretches)
Precision in Basic Exercises
Shoulder and Hip Stability (Front Plank Prep)
Shoulder, Chest and Back Strength
Side Plank
Standing "Mat" Exercises

Beginner II Pilates Mat Classes (30 min)

Ab Strength and Full Body Coordination (Teaser)
Ab Strength and Outward Hip Rotation (with Hundred)
Ab Strength - Variations of Basic Exercises
Cardio Pilates
Sitting, Standing, Lying Down
Standing Exercises and Roll-Down

Intermediate Pilates Mat Classes (30 min)

Ab Strength and Spine Articulation (Roll-Up and Neck Pull)
Abdominal and Oblique Strength
Back Extension 1
Back Extension 2
Control
Flow
Foot Work and Coordination
Full Body Stability
Full Body Strength & Stability (Bridging)
Hip Rotation
Leg and Back Mobility & Flexibility (Dynamic and Static Stretches)
Leg and Hip Mobility with Straight Legs (Dynamic Stretches)
Leg, Hip, and Back Flexibility (Static Stretches)
Lower Ab Strength, Foot Strength, and Neck Alignment
Lower Back Strength (Single and Double Leg Kick)
Shoulder Strength and Stability
Side Bend and Rotation (Spine Twist, Side Plank)
Spine Articulation (Rolling Like a Ball, Seal, and Open Leg Rocker)
Spine Mobility and Articulation
Sustained Positions for Full Body Strength
Warm-Up for Intense Exercise

Advanced Pilates Mat Classes (30 min)

Full Body Warm-Up with Stretching

Pilates Classes with Props

Large Ball - Centering and Stability
Large Ball (Beginning) - Supporting the Trunk
Large Ball (Intermediate) - Strength, Stability, Balance
Small Ball - Hip Stability and Leg Strength
Various Props - Arm Strength (Standing Exercises)
Various Props - Control and Balance (Teaser)

Pilates Plus

Pilates Plus Cycling (10 min)
Pilates Plus Gentle Yoga (40 min)
Pilates Plus Yoga (30 min)

Short Pilates Lessons and Demonstrations

Breath - Exhale on the Effort (13 min)
Breath - Lateral Breathing (Intercostal Breathing) (9 min)
Double Leg Stretch - Full Body Coordination and Core Stabilization (5 min)
Quadruped Exercises - Balance and Spinal Extension (10 min)
Shoulder Bridge (17 min)

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Side Plank

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