Plane of Motion
The Hundred
Plane of Motion
Sagittal
Spring Setting
Light / Medium
2 Medium Springs or
1 Light & 1 Medium Spring
Muscle Focus
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Flex the trunk and lift the head and chest.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Keep the legs help in the air against gravity.
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid
Press the arms down to the carriage.
Pump the arms with a downward emphasis.
Other Muscles at Play
Spinal stabilizers provide lumbo-pelvic stabilization.
Scapular adductors keep the scapulae retracted and stabilized.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors keep the arms straight.
Hip adductors keep the legs closed together.
Plantar flexors point the feet.
Objectives
Prepare for the Pilates repertoire by warming up the body.
Instructs on managing breath control in contrast to the staccato movements of the arms.
Enhance core strength and stabilize the pelvis and lower back area.
Enhance awareness of the abdominal internal support system.
Apply mind-body awareness to incorporate the Pilates principles of breathing, flow, and control.
Offer guidance and cues to ensure the neck remains comfortable and the arms move in a controlled manner.
Focus on breathing to synchronize the movement.