Pilates 3 - Full

Описание: SESSION NOTES (generated by AI)
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Pilates Set up Videos:
To build proper core control strength you must practice the core setup and learn to apply it during pilates sessions. This is progressive, so give yourself time.
Simple Deep Core Set up: 2.16m    • Simple Deep core Setup - steps in description  
PIlates Deep Core set up: 5m (guided)    • Pilates 1: Part 1 - Set up 5m  

Movements and Key Guidance

Pilates Setup Practice: Light 30% inward draw of the waist, breathing into the ribs without belly expansion, slight lift of the pelvic floor.

Seated Warm-up: Sit on something to keep the spine tall.

Neck Mobilizations and Stretches: Maintain waist cinch, lifted pelvic floor, and relaxed shoulders; for stretches, gently allow the weight of the arm to pull the head over.

Hands-on Shoulder Rolls: Do not let ribs or chest pull forward.

Dumb Waiters: Squeeze the shoulder blades while keeping the center stable.

Torso Rotation: Movement originates purely from the navel through the spine.

Seated Wipers: Work on rotation of the thigh bone in the hip joint; arms should also be working.

Shoulder Loading: Progressing from pulses to hovering/scooching the butt forward, with increasing demands on the shoulders.

Seated Pigeon Pose: To stretch the hips.

Kneeling Side Plank: Three levels of increasing difficulty, focusing on squeezing the waist up and using the muscles effectively.

Cat-Cow Stretches: Requires engaging and releasing core control to find the fullest extent of back flexibility.

Floating Tabletop: Holding the knees an inch off the floor.

Shoulder Shrugs in Tabletop: Lowering the chest and squeezing up; keep the core lightly drawn in to prevent spine movement.

Front Lying Swan Dive: Focus on arm and upper body movement for upper back extension, keeping the lower body relaxed and core lightly engaged.

Single Leg Kick: Focus on an active leg movement (pulse, pulse, lengthen) to engage the hamstrings and calf, maintaining core control.

Standing Flow Warm-up and Setup: Standing setup involves a lightly engaged core and pelvic floor with a focus on keeping the ribs hugged in during heel raises.

Sumo Squats: Drive the knees out over the ankles, engage the inner thighs.

Half Cosac Side Sweeps: Take the upper body bend away from the bent leg.

Lunge Dips: Keep shoulders over hips and core engaged; massive glute and leg exercise.

Boat Pose with Leg Lifts: Short sharp burst of intense work; tuck the ribs in and scoop the pelvic floor up firmly to avoid working the back.

Mermaid/Cross-Legged Side Bends: Lightly use fingertips on the floor to keep the work in the center and around the waist.

Pelvic Curls and Glute Bridges: Ensure proper foot placement to align the knees over the toes.

Single Leg Glute Bridge: Emphasize control and ensure it does not hurt the back.

Single Leg Stretch (Level Three): Extend and lower the straight leg five times while stabilizing the body and keeping the hips and grounded leg still.

Double Tabletop Hold: Imprint the lower back into the floor by squeezing the ribs and hips together.

Double Leg Circle: Draw small circles with the knees on the ceiling, maintaining the imprinted lower back.

Core Work (Moving Circles and Curl-ups): Focus on control in the lower abdomen to manage the loading; for curl-ups, only the shoulder blades should lift.

Scissors: Focuses on core stabilization, keeping hips even; can be advanced by holding a curl-up.

Stretching (Sideline Rotations, Reclining Pigeon, Banana Stretch): Keep knees and hips stacked for sideline rotations to maximize stretch; use any version of reclining pigeon to target the hip; banana stretch is kept long for extension on one side of the body.