Floor Pilates (Middle School)
Mat Pilates to strengthen the deep abdominal and back muscles and improve posture, with slow, controlled movements.
How to play
- Lying on the back, practice lateral breathing: breathe in widening the ribs and breathe out engaging the abs.
- Simplified "hundred": head down, knees at 90 degrees and arm pumps for 5 breaths.
- Alternating leg lifts keeping the lower back pressed into the mat.
- Shoulder bridge, rolling up and down one vertebra at a time.
- Finish face down with a gentle swan and relax in child's pose.
Rules
- Slow movements that follow the breath.
- Lower back neutral or pressed down.
- If anything hurts, stop and adapt.
Variations
Easier
Head down and few reps.
Standard
Full sequence with 8 reps per exercise.
Harder
Head lifted in the hundred and legs straighter.
Adaptations
- Lower-back discomfort: knees bent and reduced range.
- Limited mobility: seated breathing and ab engagement.
Learning goals
- Strengthen the core and postural muscles.
- Learn to coordinate breathing and movement.
PatioLab has "Floor Pilates (Middle School)" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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