필라테스 동작 티칭가이드 200

MAT
PILATES FOUNDATION WORKOUT
BREATHING 22
NEUTRAL & IMPRINT 24
HIP ROLLS 26
TWIST 28
TOE TAPS 30
LOWER HEAD 32
HALF FLEXION 34
SCAPULA MOBILIZATION 36
ARM CIRCLE 38
CAT STRETCH 40
HALF EXTENSION 42
BACK STRETCH 44

MAT WORKOUT
AB WORK
HUNDRED 46
HALF ROLL BACK 48
ROLLING LIKE A BALL 50
ONE LEG STRETCH 52
CRISS CROSS 54
ONE LEG STRAIGHT STRETCH 56
TWO LEG STRAIGHT STRETCH 58
ROLL OVER 60
TEASER 62

ARTICULATION WORK
ROLL UP 64

LATERAL FLEXION&ROTATION WORK
SPINE TWIST 66
SIDE BENDS 68

EXTENSION WORK
SWIMMING 70
SWAN DIVE 72

LEG WORK
ONE LEG CIRCLE 74
SHOULDER BRIDGE 76
SIDE LEG SERIES 78

ARM WORK
PUSH UP 1 84
PUSH UP 2 86

HIP WORK
LEG PULL UP 88
LEG PULL DOWN 90

MULTI-FUCTION WORK
SCISSORS 92
OPEN LEG ROCKER 94


REFORMER
AB WORK
HUNDRED 98
STOMACH MASSAGE SERIES 100
SHORT BOX ROUND BACK 104
SHORT BOX STRAIGHT BACK 106
TREE 108
ROLL DOWN 110
LONG BOX BACK STROKE 116

LEG WORK
FOOT WORK 304
SINGLE LEG 310
HAMSTRING PRESS HIPS DOWN 314
HAMSTRING PRESS HIPS UP 316
ADDUCTOR PRESS 318
STANDING LEG PRESS 320
FOOT PRESS ON LONGBOX 322
ANKLE EXERCISE 324
ANKLE LOWER & LIFT 326
FROG FRONT 328
FROG BACK 330
FORWARD STEP UP 332
SIDE STEP UP 334
FORWARD STEP DOWN 336
SIDE STEP DOWN 338
BACKWARD STEP DOWN 340

ARM WORK
SCAPULA ISOLATION PRONE 342
ONE ARM PUSH PRONE 344
TRICEPS PRESS SITTING 346
SCAPULA ISOLATION STANDING 348
TRICEPS PRESS STANDING 350
ONE ARM PUSH UP SERIES 352

MULTI-FUNCTION WORK
SPREAD EAGLE 354
REVERSE SPREAD EAGLE 356


BARREL
STRETCHING WORK
SPINE STRETCH 1 360
SPINE STRETCH 2 362
CAT STRETCH 364

AB WORK
ROUND BACK 366
STRAIGHT BACK 368
SPINE WAVE 370
TREE 372

LATERAL FLEXION&ROTATION WORK
SPINE TWIST 374
TWIST WITH ROUND BACK 376
TWIST WITH STRAIGHT BACK 378
LEAN 380
SIDEBEND 382
SIDE SIT UP 384
SIDE STRENGTH 386
OBLIQUES WITH FLEXION 388
ROTATION PRONE 390

EXTENSION WORK
KNEELING SWIMMING 392
SWAN DIVE 1 394
SWAN DIVE 2 396

ARM WORK
SHOULDER STRETCH 1 398
SHOULDER STRETCH 2 400
ONE ARM PRESS 402

LEG WORK
BALLET STRETCHES 404
GLU WORK 408
LOWER & LIFT PRONE 410
SWIMMING PRONE 412
BEATS PRONE 414
LEG CIRCLE PRONE 416
LOWER & LIFT SITTING 418
SWIMMING SITTING 420
HORSE RIDING 422
SUPINE ARM WORK 496
BACK ROWING 502
FRONT ROWING 508
CHEST EXPANSION 514
REVERSE EXPANSION 518
PUNCHING 520
SNOW ANGELS 522
BUTTERFLY 524

MULFI-FUNCTION WORK
SQUAT 526

LEG SPRING
LEG WORK
LIFT & LOWER 528
SWIMMING 530
BEND & STRETCH 532
CIRCLE 536
BEATS 540
LIFT & LOWER (SIDE LYING) 542
BEND & STRETCH (SIDE LYING) 544
SIDE KICK (SIDE LYING) 546

UPRIGHTS BAR
ARTICULATION WORK
SPREAD EAGLE 548

FUZZY HANGING STRAPS
LEG WORK
BALLET STRETCHES 550
STRETCHING WORK
SIDE STRETCH 554