Welcome to March MATness!!! March is a time to get back to the basics and celebrate some classical Mat Pilates movements! We have modified a few of the original series to be safe for group classes, so follow along at home or in-studio with the list below! You can find a game card to print at the bottom of this blog. Post your daily move on social media, and tag #cpmarchmatness2024 to participate with your fellow members online!
The following are a few tips for each move of the day:
March 1: The Hundred #hundred
- If you feel your low back straining, bend the knees to table top or place the feet on the ground.
- If you feel your neck straining, keep your head down.
- Breathe into the diaphragm versus shallow breaths to improve form.
March 2: Roll Up #rollup
- Prevent the shoulders from elevating as you roll down or up.
- Feel the glutes stay active to control the motion.
- Keep the hands down on the ground if it’s too intense to have them elevated.
March 3: Articulated Bridge #articulatedbridge
- Articulate each vertebrae as you peel your spine away from the mat
- Slow down the motion for more efficiency.
- Engage the glutes to protect the low back.
March 4: Single Leg Circle #onelegcircle
- Bend the knee or do smaller circles if you find your hips rocking around.
- Keep the shoulders relaxed and still through all ranges of the leg circle.
March 5: Half Roll Back #halfrollback
- Pilates Prop Tip! Use a Pilates ball between the forehead and knees to improve form.
- Try to prevent pulling with the hands.
- Relax the shoulders.
March 6: Single Leg Stretch #onelegstretch
- Avoid twisting the knees out sideways as they bend in.
- Kick lower to advance the work; kick higher if the leg extension strains the back.
- Keep the head down if the exercise strains the neck.
March 7: Double Leg Stretch #doublelegstretch
- Keep the pelvis stabilized by turning on the glutes during the leg motions.
- Avoid tucking the chin into the chest.
- Slow down the motion to prevent moving with momentum versus precision.
March 8: Spine Stretch #spinestretch
- Round and articulate forward and back versus flat back hinging.
- Prevent the shoulders from rounding forward through the exercise.
- Slow down through areas of the back that feel tighter to regain more flexibility of the spine.
March 9: Saw #saw
- Rotate from waist to engage obliques.
- Activate the glutes and inner thighs when twisting the spine to avoid rotating the hips
- Round forward versus leaning forward to gain more flexibility of the spine.
March 10: Swan Dive #swandive
- Use a Bosu ball to practice a modification to this movement.
- Lift chest and legs simultaneously.
- Activate the glutes and abs to prevent dumping into the low back.
March 11: Single Leg Kick #onelegkick
- Keep the hips stable during the motion by turning on the glutes.
- Fire the abs to prevent dumping into the low back.
- Avoid using momentum to keep the work in the muscles versus joints.
March 12: Double Leg Kick #doublelegkick
- Move slowly and with precision to execute the coordination of this exercise.
- Separate the legs if the motion pinches the low back.
- Use the breath to maintain the form and to stabilize.
March 13: Scissors #scissors
- Avoid going too low with the lowered leg if it strains the low back.
- Breath deeply into the diaphragm with each scissor kick.
- Avoid pulling with the hands.
March 14: Double Straight Leg Lower & Lift #lowerandlift
-
Focus on a smooth, controlled descent and ascent of the legs.
-
Prevent excessive arching in the lower back by engaging your core consistently throughout.
-
If you're straining the lower back, slightly bend the knees, or shorten the range of motion.
March 15: Bicycle (Modified) #bicycle
- Modify this dynamic move by isolating the lower body leg choreography, keeping back on the Mat.
- Keep leg movements slow and controlled to keep from straining the low back.
- Maintain a steady and controlled breath to enhance overall stability during the exercise.
March 16: Shoulder Bridge #shoulderbridge
- Avoid going too high or lifting too fast if the hamstrings cramp or the low back aches.
- Activate the inner thighs to prevent the knees or feet from turning outward.
- Keep the eye sight up to keep space in the neck.
March 17: Spine Twist #spinetwist
- Avoid sinking while twisting to prevent compression of the spine.
- Keep head aligned with the rest of the spine.
- Activate the glutes and inner thighs to anchor the hips to maintain a stable pelvis.
March 18: Toe Taps #toetaps
- Pilates Prop Tip! Use a Pilates ball to create space and maintain proper form.
- Maintain neutral tabletop position with the stable leg
March 19: Side Kick #sidekick
- Keep the shoulder wide and relaxed versus rounded forward and elevated.
- Activate the abs on the pull back motion to prevent popping the ribs.
- Lengthen the spine on the kick forward to prevent rounding and collapsing forward.
March 20: Teaser #teaser
- Engage the glutes to assist taking pressure out of the hip flexors and back.
- Practice the Pilates Roll Up to prep for a full Teaser
- Bend the knees or keep the feet on the ground if modification is needed.
March 21: Hip Twist #hiptwist
- Plant on the forearms versus the hands if elbows are hyperextended or if tightening is felt in the neck.
- Bend the knees to simplify the motion.
- Deeply exhale to assist with the lift.
March 22: Swimming #swimming
- Slow down the exercise to start before progressing into a faster variation.
- Feel both hip bones stay evenly down while alternating the leg motions to keep pelvic stability.
- Lift the ribs with an ab contraction to prevent dumping into the low back.
March 23: Leg Pull Front #legpullfront
- Keep a micro bend in the elbows to prevent hyperextension.
- Exhale with each leg lift to drive the motion with the core versus the low back.
- Try to not twist the hips with each single leg lift
March 24: Leg Pull Back #legpullback
- Keep a micro bend in the elbows to prevent hyperextension.
- Exhale with each leg lift to drive the motion with the core versus the low back.
- Try to not twist the hips with each single leg lift.
March 25: Kneeling Side Kick #kneelingsidekick
- Lift away from the base hand to take it out of the wrist and base shoulder.
- Activate the glutes, especially from the base leg, to prevent dumping into the hip flexors.
March 26: Side Bend #sidebend
- Feel the ribs hug the spine from all directions to prevent rib popping on the lift.
- Use the glutes to lift the body up and down to control the motion.
March 27: Star #star
- You can perform this on your hand, or your forearm.
- Keep your bottom leg and side body engaged.
- Goal is to lift the arm and leg in unison.
March 28: Bird Dog #birddog
- Keep the hip in neutral position while lifting each leg.
- Avoid lifting your leg too high or allowing your spine to curve past its natural position.
- Feel a line of energy from your fingertips down to your toes.
March 29: Thigh Stretch #thighstretch
- Maintain shoulders, over hips, over knees.
- Keep shins, feet and thighs in parallel position.
- Pull the stomach up and root the knees down on the Mat.
March 30: Plank #plank
- Use the glutes and inner thigh muscles to prevent the hips from shifting.
- Relax the shoulders out of the ears throughout the exercise.
- Maintain a straight line from head to heels.
March 31: Push Up #pushup
- Drop to the knees if the push up is dumping into the low back.
- Bend the knees gently on the roll down to prevent hyperextension.
- Keep the head in alignment with the rest of the spine versus letting the head hang towards the floor.
Print your game card below!