Learn Pilates: Classical Mat - Beginner to Advanced from Udemy

What's inside

Learning objectives

The fundamental foundations of pilates: neutral position, thoracic breathing and ideal postural alignment
How and when to breathe and correct alignment for each exercise correctly
The principles of pilates and how to apply them to the exercises to make each exercise more effective and safe

The exercises suitable for beginner, intermediate and advanced levels: how to modify and progress
The complete classical pilates mat sequences for each level
The history, the benefits and basic anatomy & physiology to enhance understanding

The fundamental foundations of pilates: neutral position, thoracic breathing and ideal postural alignment
How and when to breathe and correct alignment for each exercise correctly
The principles of pilates and how to apply them to the exercises to make each exercise more effective and safe
The exercises suitable for beginner, intermediate and advanced levels: how to modify and progress
The complete classical pilates mat sequences for each level
The history, the benefits and basic anatomy & physiology to enhance understanding

Syllabus

At the end of this section, you will know how to approach this course safely and have an insight into Pilates via the Pilates Guide PDF download.

In this short video I outline the course and tell you how to get the most out of it to transform your body and mind. NB: Please download the PDF A Guide to Pilates. You can find it in resources, top right.

Student Guide

These workshops teach you the basics and also help refine and perfect your technique

19 minutes: You will learn the all important neutral position for the pelvis and spine, the ideal posture. You will learn how to find it, how to find and utilize your core muscles and how to breathe correctly for Pilates, thoracic/lateral breathing which allows you to breathe efficiently and maintain a core contraction. We will also discuss pelvic/shoulder stability and start to create some body awareness.

Now that you have found your core muscles, strengthen them in preparation for the classes. Become more aware of pelvic and shoulder girdle placement and challenge yourself with some simple drills.

Learn the correct alignment for the starting position of most of the Pilates exercises. The more quickly you can set up, the better the flow, the safer the exercise and the better technique makes the exercises more effective.

Although you have learned the correct type of Pilates breathing, this workshop teaches you when to breath. This changes as you progress through the levels, so come back to this workshop from time to time if you need a reminder. Correct breathing helps exercise performance.

What sets Pilates apart from many other forms of exercise is the mind/body connection: you can go through the motions or you can employ each of the 8 principles to make every exercise efficient and highly effective. Revisit this workshop often: these principles may not mean much to start with, but will transform your advanced practice.

The 6 lessons teach you everything you need to know to be able to perform the Complete Beginner Matwork sequence. Repeat each class as often as you need to, every other day, until you feel confirdent.

26 minutes: This first lesson tests and consolidates all that you learned in the workshops. You will feel stronger through the core and become more aware of your posture.

35 minutes: Practice what you learned in the previous lesson and start to learn some of the side lying exercises to work the hips, thighs and obliques.

32 minutes: Start to increase mobility through the spine and strengthen your back with flexion and extension.

30 minutes: Start learning to find neutral in mid-air which requires increased body awareness and strengthen the upper body.

35 minutes: Introduction to rotation. There are a few exercises in Pilates where we twist at the waist, so you will learn the safe way to do this in this class.

28 minutes: The last class in the beginner course and an insight into how we can vary some of the exercises to increase intensity, ready for the next level.

60 minutes: This is the complete sequence, putting all the exercises you have learned into an ordered flow and more of a workout. Repeat 10 times, every other day (more if necessary). This marks the end of the Beginner Course and you should really have started to feel the difference in your body and mind. When you are ready, move on to the Intermediate Course.

This course of 6 lessons moves you on to an intermediate level. You will feel the exercises become more challenging so use the modifications you learnt in the previous course.

28 minutes: Learn some more advanced versions of familiar exercises and start to increase repetitions to increase intensity.

23 minutes: Focus a little more deeply on the Oyster, Side Bend and Single Leg Kick. Remember your modifications from the previous level and build repetitions gradually.

18 minutes: 2 new challenging exercises for you to try in this lesson with the Teaser, a classic Pilates exercise and moving on with the Rollover to give your spine a great stretch. Both require core strength and control.

33 minutes: Feel how the intensity increases when you move from single leg to double leg exercises.

18 minutes: Test your balance with the Side Leg Passe and start to string exercises together to get a feel for the Complete Sequence.

25 minutes: Finding the correct alignment for shoulder stands and taking an interesting leg position for rolling which will definitely test your core control, breathing and balance.

48 minutes: This sequence strings together everything you have learned in the Intermediate Course to give a challenging workout. Repeat 10 times or until you feel comfortable. You should be feeling and seeing the difference by the end and ready to move on to the Advanced Course.

These 6 lessons teach you the most challenging levels of familiar exercises and introduces you to the remaining advanced exercises. Take your time and use your modifications.

21 minutes: It may feel like a jump up in intensity, but just take your time and work at your own pace.

20 minutes: Picking up the pace with the transitions so that more exercises can be performed in each lesson.

19 minutes: Side bends up on your hand rather than on your forearm increases the range of motion, challenging balance, strength and core control. Take care of you wrist and come back to a low position if necessary. The Teaser from Boomerang is a really good way to learn control and feels good too.

21 minutes: Stringing a few sets of exercises together to help prepare you for the complete sequence, but take rests whenever you need them.

23 minutes: A new position for working the outside thighs so you may need a block or thick book if you are tight into the hips. The Control Balance is a very good stretch, but balance is the key to protecting your neck, so take care.

20 minutes: A couple of advanced exercises in this final class mixing flexion and rotation, which once mastered, feel amazing.

44 minutes: Your final sequence and a workout you have for life. By the time you have practiced this sequence 10 times, you will see just how much your body has changed: you will feel stronger, more balanced, fitter, more toned & sculpted, fitter, healthier and calmer. Practice 2 or 3 times a week for the rest of your life.

Where do we go from here?

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Good to know

Know what's good

, what to watch for

, and possible dealbreakers

Builds a strong foundation for beginners by teaching neutral position and correct breathing

Strengthens an existing foundation for intermediate learners by teaching advanced variations of exercises

Develops professional skills and deep expertise through instruction on the complete classical mat sequence

Covers unique perspectives and ideas that may add color to other topics and subjects, such as the historical background and benefits of Pilates

Takes a creative approach to an otherwise established topic, field, or subject by offering modifications for various fitness levels and body types

Offers a comprehensive study of one aspect of history, the arts, or the human condition, such as the mind/body connection and its benefits

Teaches skills, knowledge, and/or tools that are highly relevant in an academic setting, such as body awareness and postural alignment

Is multi-modal and includes a mix of media, such as videos, readings, and workshops to enhance learning

Offers hands-on labs and interactive materials, such as drills and exercises to practice

Gives learners an edge in understanding innovation and groundbreaking topics in fitness and well-being

Reviews summary

Beginner-friendly pilates

According to students, this course is a great way to start Pilates for beginners. They say the explanations are very clear and the instructor guides them through basic poses to help them feel the benefits of Pilates quickly.

Feel the effects quickly

"I can feel the effect very fast."

Instructor provides clear explanations

"The explanation on when to breath are very clear."

Good way to start Pilates for beginners

"I am very new at yoga and I really love the class, start from the beginning and I can feel the effect very fast."

Career center

Learners who complete Learn Pilates: Classical Mat - Beginner to Advanced will develop knowledge and skills that may be useful to these careers:

Pilates Instructor

Pilates Instructors teach Pilates, a low-impact exercise that focuses on core strength, flexibility, and balance. They may work in a variety of settings, including fitness centers, studios, and rehabilitation centers. Learn Pilates: Classical Mat - Beginner to Advanced may be helpful for Pilates Instructors because it provides a comprehensive overview of Pilates, including the fundamentals, exercises, and principles. This knowledge can help Pilates Instructors create and teach effective Pilates classes.

See salaries and explore the career path for Pilates Instructor

Occupational Therapist

Occupational Therapists work with people who have physical, mental, or emotional disabilities to help them improve their ability to perform daily activities. They may work in a variety of settings, including hospitals, schools, clinics, and rehabilitation centers. Learn Pilates: Classical Mat - Beginner to Advanced may be useful for Occupational Therapists because it teaches the fundamentals of Pilates, including neutral position, thoracic breathing, and ideal postural alignment.

See salaries and explore the career path for Occupational Therapist

Yoga Instructor

Yoga Instructors teach yoga, a mind-body practice that combines physical poses, breathing exercises, and meditation. They may work in a variety of settings, including fitness centers, studios, and retreat centers. Learn Pilates: Classical Mat - Beginner to Advanced may be helpful for Yoga Instructors because it teaches the fundamentals of Pilates, including neutral position, thoracic breathing, and ideal postural alignment. These principles can help Yoga Instructors improve their own posture and movement, which can be helpful for teaching yoga classes.

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Personal Trainer

Personal Trainers work with clients to help them improve their fitness and health. They may work in a variety of settings, including fitness centers, gyms, and private studios. Learn Pilates: Classical Mat - Beginner to Advanced may be helpful for Personal Trainers because it provides a comprehensive overview of Pilates, including the fundamentals, exercises, and principles. This knowledge can help Personal Trainers create and manage fitness programs that incorporate Pilates exercises.

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Chiropractor

Chiropractors diagnose and treat neuromuscular disorders, with an emphasis on disorders of the spine. They use spinal adjustments and other manual therapies to relieve pain and improve function. Learn Pilates: Classical Mat - Beginner to Advanced may be helpful for Chiropractors because it teaches the fundamentals of Pilates, including neutral position, thoracic breathing, and ideal postural alignment. These principles can help Chiropractors improve their own posture and movement, which can be helpful for working with patients who have back pain.

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Physical Therapist

Physical Therapists work with people who have physical disabilities to help them improve their mobility, strength, and balance. They may work in a variety of settings, including hospitals, clinics, and rehabilitation centers. Learn Pilates: Classical Mat - Beginner to Advanced may be useful for Physical Therapists because it teaches the fundamentals of Pilates, including neutral position, thoracic breathing, and ideal postural alignment.

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Occupational Therapist Assistant

Occupational Therapist Assistants work with people who have physical, mental, or emotional disabilities to help them improve their ability to perform daily activities. They may work in a variety of settings, including hospitals, schools, clinics, and rehabilitation centers. Learn Pilates: Classical Mat - Beginner to Advanced may be useful for Occupational Therapist Assistants because it teaches the fundamentals of Pilates, including neutral position, thoracic breathing, and ideal postural alignment. These principles can help Occupational Therapist Assistants improve their own posture and movement, which can be helpful for working with clients who have physical disabilities.

See salaries and explore the career path for Occupational Therapist Assistant

Wellness Coach

Wellness Coaches help people improve their health and well-being by providing support and guidance. They may work in a variety of settings, including workplaces, hospitals, and community centers. Learn Pilates: Classical Mat - Beginner to Advanced may be helpful for Wellness Coaches because it teaches the fundamentals of Pilates, including neutral position, thoracic breathing, and ideal postural alignment. These principles can help Wellness Coaches improve their own posture and movement, which can be helpful for working with clients.

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Massage Therapist

Massage Therapists use massage to relieve pain, promote relaxation, and improve circulation. They may work in a variety of settings, including spas, clinics, and fitness centers. Learn Pilates: Classical Mat - Beginner to Advanced may be helpful for Massage Therapists because it teaches the fundamentals of Pilates, including neutral position, thoracic breathing, and ideal postural alignment. These principles can help Massage Therapists improve their own posture and movement, which can be helpful for working with clients.

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Fitness Manager

Fitness Managers plan, direct, and coordinate fitness and exercise programs. They may also manage staff, develop budgets, and market the fitness center or program. Learn Pilates: Classical Mat - Beginner to Advanced may be useful for Fitness Managers because it provides a comprehensive overview of Pilates, including the fundamentals, exercises, and principles. This knowledge can help Fitness Managers create and manage fitness programs that incorporate Pilates exercises.

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Athletic Trainer

Athletic Trainers work with athletes to prevent and treat injuries. They may also provide rehabilitation services to help athletes recover from injuries. Learn Pilates: Classical Mat - Beginner to Advanced may be helpful for Athletic Trainers because it teaches the fundamentals of Pilates, including neutral position, thoracic breathing, and ideal postural alignment. These principles can help Athletic Trainers improve their own posture and movement, which can be helpful for working with athletes.

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Health Educator

Health Educators promote health and wellness by providing information and education to individuals and communities. They may work in a variety of settings, including schools, clinics, and community centers. Learn Pilates: Classical Mat - Beginner to Advanced may be helpful for Health Educators because it teaches the fundamentals of Pilates, including neutral position, thoracic breathing, and ideal postural alignment. These principles can help Health Educators improve their own posture and movement, which can be helpful for working with clients.

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Registered Dietitian

Registered Dietitians provide nutrition counseling and education to individuals and groups. They may work in a variety of settings, including hospitals, clinics, and private practice. Learn Pilates: Classical Mat - Beginner to Advanced may be helpful for Registered Dietitians because it teaches the fundamentals of Pilates, including neutral position, thoracic breathing, and ideal postural alignment. These principles can help Registered Dietitians improve their own posture and movement, which can be helpful for working with clients.

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Rehabilitation Counselor

Rehabilitation Counselors work with people who need to improve, recover, or maintain their daily living skills. They evaluate a person's strengths and weaknesses, including physical, mental, emotional, and social aspects, and help them develop, implement, and achieve goals for improving their quality of life. They may also provide support and guidance to family members and caregivers. Learn Pilates: Classical Mat - Beginner to Advanced may be helpful for Rehabilitation Counselors because it teaches the fundamentals of Pilates, including neutral position, thoracic breathing, and ideal postural alignment. These principles can help Rehabilitation Counselors improve their own posture and movement, which can be helpful for working with clients who have physical disabilities.

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Physical Therapist Assistant

Physical Therapist Assistants work with physical therapists to provide rehabilitation services to patients with physical disabilities. They may work in a variety of settings, including hospitals, clinics, and rehabilitation centers. Learn Pilates: Classical Mat - Beginner to Advanced may be useful for Physical Therapist Assistants because it teaches the fundamentals of Pilates, including neutral position, thoracic breathing, and ideal postural alignment. These principles can help Physical Therapist Assistants improve their own posture and movement, which can be helpful for working with patients who have physical disabilities.

See salaries and explore the career path for Physical Therapist Assistant