The Mat Foundations Series
Four short mat flows built from foundational Pilates exercises, a starting point to the classical mat series. Pause, repeat and build on them at home.
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Learn the Pilates breath and use it through mermaid, with rotation and a little extension. The main focus is side bending (lateral flexion) of the spine.
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Saw and twist for spinal rotation and a hamstring stretch, then bridge and leg circles for pelvic stability, finishing with rolling like a ball to pair the breath with spinal flexion.
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A kneeling roll down and cat cow, then plank with leg pull and the side-lying leg series, building on the pelvic stability from the last flow.
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Chest lift, swimming and leg kicks to strengthen the posterior chain, finishing with thread the needle for thoracic spine rotation.
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