클래식 필라테스 Mat order (basic, intermediate, advanced)

Basic Mat Order

Hundred

Roll up

Single leg circle

Rolling like a ball

Single leg pull(Single leg stretch)

Double leg pull(Double leg stretch)

Spine stretch forward

 

Intermediate Mat Order

Hundred

Roll up

Single leg circle

Rolling like a ball

Single leg pull(Single leg stretch)

Double leg pull(Double leg stretch)

Single straight leg pull

Double straight leg pull

Criss cross

Spine stretch forward

Open leg rocker

Corkscrew

Saw

Swan

Single leg kicks

Double leg kicks

Thigh stretch

Neck pull

Side kick series

  Front&Back(Side kicks)

  Up&down

  Small circles

Teaser 1

Seal

Arm walking(Push up prep)

 

Advanced Mar Order

Hundred

Roll up

Roll over

Single leg circle

Rolling like a ball

Abdominal series of 5

  Single leg pull

  Double leg pull

  Single straight leg pull

  Double straight leg pull

  Criss cross

Spine stretch forward

Open leg rocker

Corkscrew

Saw

Swan dive

Single leg kicks

Double leg kicks

Thigh stretch

Neck pull

High scissors

High bicycle

Shoulder bridge

Spine twist

Jack knife

Side kick series

  Front&Back

  Up&Down

  Small circle

  Big circle

Teaser1, 2, 3

Hip circle

Swimming

Leg pull front

Leg pull back

Side kicks kneeling series

  Front&Back

  Bicycle

Side bend

Bommerang

Seal

Crab

Rocking

Balance control

Push ups

 

왜 이런 순서로 매트필라테스를 하는지, 왜 이 동작들이 베이직 동작들인지 함께 이야기 나누는 필라테스 친구들이 있으면 좋겠네