Pilates

This distance learning course will cover the following modules:

• The History of Pilates/ Exercises 1 - 12
• Joseph Pilates
• Attaining Balance
• Exercise 1 - Ankle Circles
• Exercise 2 - Arm Circles
• Exercise 3 - Boomerang
• Exercise 4 - Breast Stroke
• Exercise 5 - Bridge
• Exercise 6 - Brushing
• Exercise 7 - Calf Stretch
• Exercise 8 - Cat
• Exercise 9 - Chest and Abdominal Stretch
• Exercise 10 - Clam
• Exercise 11 - Cobra
• Exercise 12 - Corkscrew

• How Does Pilates Work?/ Exercises 13 - 24
• Using Mind, Body and Spirit
• The Eight Principles of Pilates
• Exercise 13 - Cossack
• Exercise 14 - Criss Cross
• Exercise 15 - Curl Up's
• Exercise 16 - Dog
• Exercise 17 - Doming
• Exercise 18 - Double Leg Kicks
• Exercise 19 - Double Leg Stretch
• Exercise 20 - Floating Arms
• Exercise 21 - Heel Beats
• Exercise 22 - Hip and Lumbar Stretch
• Exercise 23 - Hip Lengthening
• Exercise 24 - Hip Roll, Legs Crossed

• A Sedentary Lifestyle/ Exercises 24 - 33
• Posture
• Core Musculature
• Anatomy - The Spine
• Lumbar Problems
• Basal Metabolic Rate
• Exercise 24 - Half Press-Up
• Exercise 25 - Hamstring Stretch
• Exercise 26 - Jack Knife
• Exercise 27 - Knee Lift
• Exercise 28 - Lean Forward Bending
• Exercise 29 - Leg Extension
• Exercise 30 - Leg Pull Back
• Exercise 31 - Leg Pull Down
• Exercise 32 - Lunge
• Exercise 33 - Mermaid

• Alignment/ Exercises 34 - 45
• The Perfect Posture
• Alignment Sequence
• Finding Neutral
• Finding Your Abdominals
• Correct Control
• Weight Issues
• Correct Breathing
• Exercise 34 - Neck Pull
• Exercise 35 - Oblique Curl Up
• Exercise 36 - Oblique Twist
• Exercise 37 - One Hundred for Beginners
• Exercise 38 - One Hundred Advanced
• Exercise 39 - Open Leg Rocker
• Exercise 40 - Pelvic Stabiliser
• Exercise 41 - Pelvic Tilt
• Exercise 42 - Pilates Push Up
• Exercise 43 - Piriformis Stretch
• Exercise 44 - Plié
• Exercise 45 - Psoas Stretch
• Exercise 46 - Quadriceps Stretch

• Injury/ Exercises 47 - 55
• Using Pilates Effectively
• Prevention of Injury
• Simple Warm-Up Exercises
• Exercise 47 - Rocking
• Exercise 48 - Roll Over
• Exercise 49 - Rolling Like a Ball
• Exercise 50 - Rowing
• Exercise 51 - Scissors (Advanced Only)
• Exercise 52 - Seated Gluteal Stretch
• Exercise 53 - Seated Hamstring Stretch
• Exercise 54 - Shoulder and Upper Torso Stretch
• Exercise 55 - Shoulder Bridge

• Exercise during Pregnancy/ Exercise for the Older Adult/ Exercises 56 - 67
• Introduction
• Musculoskeletal Changes
• Temperature Changes
• Blood Flow
• Oxygen Demands
• Energy Demands
• Labour
• Contraindications to Exercise during Pregnancy
• Recommendations
• Exercise for the Older Adult
• Resistance and Strength Exercises
• Contra-indications
• Levels of Activity
• Barriers to Exercise
• Exercise 56 - Shoulder Stretch
• Exercise 57 - Side Bend
• Exercise 58 - Side Kick
• Exercise 59 - Side Kick Kneeling
• Exercise 60 - Side Leg Lift
• Exercise 61 - Side Reach
• Exercise 62 - Side Rolls
• Exercise 63 - Single Leg Circles
• Exercise 64 - Single Leg Kicks
• Exercise 65 - Single Leg Stretch
• Exercise 66 - Slicing
• Exercise 67 - Spine and Pectoral Stretch

• Pilates on the Ball/ Ball Exercises 1 - 10/ Pilates Magic Circle
• Introduction
• Why Use a Ball?
• Finding Neutral on the Ball
• The Four Principal Positions
• Warm-Up Exercises on the Ball
• Ball Exercise 1 - One Hundred on the Ball
• Ball Exercise 2 - Pike on the Ball
• Ball Exercise 3 - Push Up on the Ball
• Ball Exercise 4 - Rolling Like a Ball
• Ball Exercise 5 - Seated Roll Up on the Ball
• Ball Exercise 6 - Shoulder Bridge on the Ball
• Ball Exercise 7 - Side Bend on the Ball
• Ball Exercise 8 - Side Circle on the Ball
• Ball Exercise 9 - Side Lift on the Ball
• Ball Exercise 10 - Swimming on the Ball
• Pilates Magic Circle
• Introduction
• Magic Circle Exercise 1 - Bridge on the Magic Circle
• Magic Circle Exercise 2 - Charlie Chaplin on the Magic Circle
• Magic Circle Exercise 3 - Chin Squeeze on the Magic Circle
• Magic Circle Exercise 4 - Deep Abdominal Cue on the Magic Circle
• Magic Circle Exercise 5 - Double Leg Lowers on the Magic Circle
• Magic Circle Exercise 6 - Lateral Press on the Magic Circle
• Magic Circle Exercise 7 - One Hundred on the Magic Circle
• Magic Circle Exercise 8 - Rolling Like a Ball on the Magic Circle
• Magic Circle Exercise 9 - Single Leg Pulses on the Magic Circle
• Magic Circle Exercise 10 - Teaser on the Magic Circle
• Other Pilates Props

• Mind and Body/ Exercises 68 - 80
  • Introduction
  • What our Posture Reveals
  • Postural Habit
  • How Imagery Develops
  • Body Image
  • Language and Imagery
  • Concentration
  • The Yoga Resting Position
  • Teaching Imagery
  • Exercise 68 - Spine Stretch Forwards
  • Exercise 69 - Straight Double Leg Raises
  • Exercise 70 - Swan Dive
  • Exercise 71 - Swimming
  • Exercise 72 - Seal
  • Exercise 73 - Teaser
  • Exercise 74 - Thigh Toner
  • Exercise 75 - Torpedo
  • Exercise 76 - Torso and Spine Stretch
  • Exercise 77 - Triceps Lift
  • Exercise 78 - Up a Tree
  • Exercise 79 - The'V'
  • Exercise 80 - Waist Twists Standing