General information

Course type AMUPIE
Module title Pilates
Language English
Module lecturer dr Marta Gębala
Lecturer's email
Lecturer position senior lecturer
Faculty The School of Physical Education and Sport
Semester 2024/2025 (winter)
Duration 30
USOS code 000


Module aim (aims)

The main aim of Pilates classes is to strengthen the muscles, increase the range of motion and improve overall condition. Exercises activate all the muscles of the body, teach concentration and precision and integrate the body and mind spheres.

Pre-requisites in terms of knowledge, skills and social competences (where relevant)

The student knows how the human body functions on the physical level, learns the basic muscle groups and acquires knowledge how to accurately perform Pilates exercises. The student is able to concentrate his attention on the breath and combine it with the appropriate sequence of exercises. The student receives suggestions for exercises that he can perform independently. The exercises presented during the classes ensure balanced development of the muscles.


Week 1: Mat 1 lesson, introductory lesson- the student learns the principles of the lesson and the basic elements of the Pilates method.

Week 2: Mat 2 lesson- hundred preparation, cat and cow position, pelvis clock, side band

Week 3: Mat 3 lesson- hundred, one leg circle, roll up, rising the opposite leg and arm, half swam.

Week 4: Mat 4 lesson- hundred with modifications, roll up, criss cross, one leg kick

Week 5: Mat 5 lesson- full program, push ups, roll up, hundred, swam, double leg kick

Week 6: Mat 6 lesson- shoulder bridge, roll up, side band, saw, rolling like a ball

Week 7: Mat 7 lesson- spine stretch, one leg stretch, seal, criss cross, one leg circle, side leg circles

Week 8: Mat 8 lesson- side led circles big and small, side leg kicks, open leg rocker

Week 9: Mat 9 lesson- open leg rocker, teaser, swam, double leg kicks, swimming

Week 10: Mat 10 lesson- swimming, teaser, saw side leg lifts, side leg kicks

Week 11: Mat 11 lesson- side leg bananas, spine stretch, hundred, roll up, swimming

Week 12: Mat 12 lesson- seal, push ups, tap toe, pregnant cat, shoulder bridge, rockets, swam

Week 13: Mat 13 lesson- teaser, roll over, roll up, lowering the sternum, cross cross, one leg kick

Week 14: Mat 14 lesson- push ups, hundres, swimming, swam, criss cross, corkscrew

Week 15: Mat 15 lesson- repetition of the most important pilates exercises stretching and relaxation

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