Pilates Mat Exercises Flashcards

What is the key alignment cue for the Shoulder Bridge exercise?

Answer: Create a straight diagonal line from shoulders to knees

In Shoulder Bridge, the goal is to create a straight diagonal line from the shoulders through the hips to the knees, avoiding lumbar hyperextension.

The Criss-Cross (Oblique Curl) exercise primarily targets which muscles?

Answer: Internal and external obliques

Criss-Cross targets the internal and external obliques through spinal rotation, making it a key exercise for rotational core strength in mat Pilates.

In the Teaser exercise, the body forms what shape?

Answer: A 'V' shape balancing on the tailbone

The Teaser creates a V-shape where the torso and legs are both elevated, balancing on the tailbone while maintaining length through the spine.

Which breath pattern is commonly used during the Pilates Hundred?

Answer: Inhale for 5 pumps, exhale for 5 pumps

The Hundred uses a rhythmic breath pattern of inhaling for 5 arm pumps and exhaling for 5 arm pumps, training breath coordination with movement.

The Double Leg Stretch begins with the body in which position?

Answer: Supine with head and shoulders curled up and knees drawn to chest

Double Leg Stretch starts supine with the head and shoulders flexed off the mat and knees drawn to the chest before the arms and legs extend simultaneously.

When performing the Swan exercise, where should the hands be placed?

Answer: Directly under the shoulders

In Swan, the hands are placed directly under the shoulders to provide a stable base for the thoracic extension press, avoiding excessive lumbar compression.