Free Downloadable 30-Minute Pilates Balance Matwork Exercises Using Props Lesson Plan: Created Using The Pilates Lesson Planner
The free downloadable Pilates lesson plan (see below) was created by one of our members using the Online Pilates Lesson Planner. There are 1000+ shared Pilates lesson plans within the planner, and new ones are added every week!
It is really easy creating a balance-themed lesson plan using the Pilates Lesson Planner because you’re able to search for exercises using an exercise category filter. Click “balance” and you get instant access to dozens of balance exercises. There are 84 filters that help you find the perfect exercise quickly and easily (e.g. “arm balance”, “back bend”, “hip opener”, “side bend, “twist”, etc).
Free Downloadable Pilates Lesson Plan: Balance Matwork Exercises With Props
Each Pilates lesson plan created using the Pilates Lesson Planner has a “Pilates teacher version” (long version with teaching directions), a “student practice sheet” (short version for your students and for you to take into class to teach from), and a “stream version” (video stream of the lesson plan).
15 to 30-Minute Pilates Balance Matwork Using Props Lesson Plan (long version PDF)
15 to 30-Minute Pilates Balance Matwork Using Props Lesson Plan (short version PDF)
15 to 30-Minute Pilates Balance Matwork Using Props Lesson Plan (stream version)
If you liked that Pilates lesson plan, you might like this one called: 15 Minute Pilates: Free Downloadable Bathe In Balance Matwork Pilates Class Plan.
11 Pilates Balance Matwork Themes
In this lesson plan (that you downloaded above), you’ll have fun with matwork balancing exercises, and also give your body and mind an amazing workout. Each balance exercise can be used to build strength in different body parts, muscles and joints.
Balance exercises have many benefits (see list below).
And each of these benefits could be the THEME for a Pilates balance matwork class…
| Release value for built-up stress. |
| Improve focus. |
| Improves memory. |
| Remain calm on the inside when chaos rages on the outside. |
| Improves peak performance (if you’re an athlete). |
| Find your centre of gravity and dance around its edges. |
| Create a sense of fluid stability. |
| Bathe in a calm equanimity. |
| Builds coordination. |
| Improves how your stand, walk and run. |
| Help avoid falls (especially for the elderly). |
7 Tips For Teaching Pilates Matwork Balance Exercise
Whenever I come up with a “theme” for a Pilates lesson plan (e.g. Bathe In Balance), I make sure to constantly soak (forgive the pun) my students in that theme throughout the class. For example, when creating my “Bathe In Balance” Pilates lesson plan, I spent a few hours reading as much as I could about the benefits of balancing, so I could talk about it during the class.
During my research, I discovered seven interesting facts about balancing exercises (see below)…
Tip 1. Gravitational Field
The main benefit of practising balance exercises is finding balance in body and mind.
When we balance, we align our body’s centre of gravity with the earth’s gravitational field. We place ourselves in physical equilibrium with a fundamental force of nature. But we can’t achieve this harmony by remaining absolutely still. We need to refresh our balance from moment to moment. The sustained effort to centre and recenter brings the entire body (nerve impulses, thoughts, emotions, and consciousness) into a calm balance.
Balance brings equanimity. With each moment that you struggle in a balance exercise, you are training yourself to remain calm in the chaos.
Tip 2. Three Essential Elements Of Balance
The three essential elements of balance are alignment, strength, and attention.
Alignment of the body with gravity is crucial; it makes balance physically possible. Strength gives us the power to create, hold, and adjust alignment. And attention continually monitors alignment so we know how to correct it from one moment to the next.
Tip 3. Tightrope Walker
Every time you use your arms to balance by holding them out to the sides like a tightrope walker, you’re intuitively taking advantage of the fact that as the weight moves away from your centre of gravity, it has a greater effect on your equilibrium.
If you have difficulty with balance exercises (especially one-legged balances), use your arms to help stabilise yourself.
Tip 4. Spread Your Toes Like A Duck
You can enhance your equilibrium in standing balance poses by spreading your toes. The broader your base, the more stable you are, and even the slightest widening of the sole of the foot are helpful. Imagine you’re a duck with webbed feet!
Tip 5. Brain Vs Brawn
The better you get at balance, the less muscular effort you need to maintain them.
This is because you become more skilled at using your bone structure to support your weight, rather than wasting muscle energy to do so. You also waver less, so you need to make fewer and smaller muscular corrections.
It is important not to try to muscle your way through balancing poses.
Don’t replace good alignment with brute force. If you find yourself clenching the floor with your toes, white-knuckled, there’s a good chance you are using too much brawn and not enough brain.
Tip 6. Plumb Line
Since the brain compares your actual position with an image of where you want to be, it helps to have a pretty precise internal image.
One very useful image is to imagine a plumb line running down the point of balance.
If you can develop a strong internal sense of this line, it will help your nervous system calibrate movements that maintain equilibrium along the line.
Tip 7. Be Like A Child Learning To Stand
At a higher level of the nervous system, your attitude toward practising balancing poses has a huge effect on your success. Approach them seriously and with determination, but also with good humour, patience, and curiosity. Be like a child learning to stand.
If you can laugh when you wobble or fall, yet be ready to try the exercise again, you have discovered a secret that millions are searching for.
Online Pilates Lesson Planner
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George Watts
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