Description
Module D2
SECTION I: INTRODUCTION TO PILATES ON BALL
- The Ball – history, properties, size
- Pilates Principles on the Ball
- Introduction to Pilates Muscles
- Pilates Breathing
- Pilates Scoop
- Neutral v/s Imprinted
- Approach to Pilates on Ball
SECTION II: WARM UPS– EXERCISES INCLUDE VARIATIONS
- Breathing
- Supine Ball Scapulae Protraction & Retraction
- Supine Ball Scapula Elevation & Depression
- Supine Ball Arm Circles
- Roly-Poly’s
- Sitting Pelvic Tilts / Circles / Figure 8s
- Sitting Balance
- Bent Leg Teaser Balance
- Sitting Spine Twist
- Sitting Twist with Leg Lift
SECTION III: EXERCISES ON BALL – EXERCISES INCLUDE VARIATIONS
- Ab Curls
- Ball Press Downs
- The Hundred
- Single Leg Stretch and Press
- Scissor Stretch
- Criss-Cross
- Double Leg Stretch
- Dead Bug Series
- Arm Press Crunch
- Adductor Press
- Rollover
- Rollup
- Spine Stretch Forward
- Saw Stretch
- Side Arm Press
- Mermaid Press Sitting
- Seated Ab Press
- Hip Roll Series 1
- Hip Roll Series 2
- Teaser Series
- Rolling Like a Ball
- Open Leg Rocker
- Hip Twist
- Can-Can
- Half Roll Back
- Roll Back with a Twist
- Walk Outs
- Single Leg Walk Outs
- Tuck and Roll
- Tuck and Roll with Twist
- Pike
- Roll Outs
- Bridging on the Ball
- Crunches on the Ball
- Crunch with a Twist
- Knee Raises
- Push Ups with Feet on Ball
- Push Ups with Hands on Ball
- Teaser Balance
- Kneeling Balance
- 4 Points Balance
- Standing Balance
- Sky Dive Balance
- Back Extensions
- Hip Extensions
- Swan Dive / Grass Hopper
- Ball Squeeze Prone
- Side Bends
- Side Leg Lifts
- Boomerang
- Short Spine
- Ball Lifts
- Stomach Massage
- Side Hip Lifts
- Tootsie Rolls
SECTION IV: STRETCHES
- Full Frontal Stretch
- Huggie Stretch
- Side Stretch
- Hamstring Stretch
- Cat Kneeling
- Arms Backwards
- Roly Poly’s
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