Athletic Mat Control — 45 Min

A 45-minute intermediate Pilates session focused on athletic mat control. Includes timed warm-up, controlled movement blocks and cool-down. Modify range and res

Duration

45 min

Difficulty

intermediate

Equipment

mat

Muscle groups

back, core, glutes, obliques

Exercises

1. 1. Pilates Warm-Up and Breathing

   1 sets · 5 min reps

   Begin with easy joint movement and lateral rib breathing; avoid breath holding.

2. 2. Hundred

   1 sets · 5 min total; alternate sides evenly where applicable reps

   Pulse straight arms beside hips in five-count inhale and exhale cycles. Work at a controlled pace, rest as needed, and stop if painful.

3. 3. Roll Up

   1 sets · 5 min total; alternate sides evenly where applicable reps

   Articulate spine from lying to seated without momentum; bend knees if needed. Work at a controlled pace, rest as needed, and stop if painful.

4. 4. Double Leg Stretch

   1 sets · 5 min total; alternate sides evenly where applicable reps

   Reach arms and legs away then circle arms back with control. Work at a controlled pace, rest as needed, and stop if painful.

5. 5. Scissors

   1 sets · 5 min total; alternate sides evenly where applicable reps

   Alternate straight legs with pelvis stable and neck relaxed. Work at a controlled pace, rest as needed, and stop if painful.

6. 6. Side Plank Knees

   1 sets · 4 min total; alternate sides evenly where applicable reps

   Lift hips from forearm and bent knees without collapsing shoulder. Work at a controlled pace, rest as needed, and stop if painful.

7. 7. Swimming

   1 sets · 4 min total; alternate sides evenly where applicable reps

   Alternate opposite arm and leg lifts while keeping neck long. Work at a controlled pace, rest as needed, and stop if painful.

8. 8. Shoulder Bridge

   1 sets · 4 min total; alternate sides evenly where applicable reps

   Lift hips and extend one leg only if pelvis stays stable. Work at a controlled pace, rest as needed, and stop if painful.

9. 9. Spine Twist

   1 sets · 4 min total; alternate sides evenly where applicable reps

   Sit tall and rotate through ribs without shifting pelvis. Work at a controlled pace, rest as needed, and stop if painful.

10. 10. Cool-Down and Gentle Mobility

    1 sets · 4 min reps

    Slow down with comfortable stretches and calm breathing; avoid forcing range of motion.