Free Online Pilates Anatomy Course: The 34 Exercise Doodle Notebook
A hand-drawn visual anatomy course for the 34 classical Pilates mat exercises.
Welcome to my free online Pilates anatomy course — a hand-drawn doodle notebook for Pilates teachers, students, and anyone who has ever wondered what on earth is happening inside the body during The Hundred.
A few years ago, I started drawing anatomy doodles (on the procreate app within my iPad) for the 34 classical Pilates mat exercises. Then, like many good creative projects, it wandered off, made itself a cup of tea, and sat quietly in the corner of my website gathering traffic.
But because this post has continued to attract a hoard of Pilates teachers, I’ve decided to turn it into a Pilates anatomy notebook filled with my doodles. Each exercise now has its own hand-drawn anatomy doodle, with simple doodles, easy-to-read anatomy notes, and a look at the muscles, joints, and movement patterns involved.
The course has two layers. The first layer is the friendly doodle-notebook version (easy anatomy, clear movement notes, and no need to own a Latin dictionary). The second layer is the For Pilates Anatomy Nerds section, where we get pleasingly technical with muscle groups, joint actions, stabilisers, extensors, flexors, and other words that sound like they should be wearing tiny spectacles.
This isn’t meant to be a dry anatomy textbook. It’s more like the sketchbook I wish I’d had during Pilates training: clear enough to be useful, doodly enough to be memorable, and just silly enough to stop the hip flexors taking themselves too seriously.
How It Works
A quick visual guide to what’s included in the Free Pilates Anatomy Doodle Course.
Below, you’ll find all 34 classical Pilates mat exercises presented as anatomy notebook pages.
Each section includes a hand-drawn doodle, a Key Anatomy Focus, a simple What’s Happening In The Body explanation, practical Teaching Notes, and a deeper For Pilates Anatomy Nerds section for those glorious moments when you want your scapular stabilisers to feel seen.
The anatomy doodles show what is happening inside the body. The beginner-friendly notes explain the main ideas quickly. The Teaching Notes section gives practical things to watch for when practising or teaching each exercise. The nerdy sections go deeper, with technical terms bolded and linked to a glossary at the end of the post.
You can read the notebook from start to finish, jump to a specific exercise, or use it as a visual reference when planning your Pilates classes. This course was created by the same slightly doodle-obsessed person who created the Online Pilates Lesson Planner and my Premium Pilates Card Decks, so if your class planning brain needs a little help later, those links are waiting politely in the corner.
Here are my Joseph Pilates anatomy doodles…
1. The Hundred
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of The Hundred showing the main muscles, movement pattern, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Abdominals: Help curl the trunk and support the spine.
Hip flexors: Help hold the legs in position.
Shoulders and arms: Stay active during the arm action.
Breathing muscles: Join the party because The Hundred is basically an anatomy orchestra with counting.
What’s Happening In The Body
Abdominals, breath, hip flexors, shoulders — and the tiny internal panic of counting to one hundred. The spine moves into flexion, the abdominals work to support the curl, and the hip flexors help hold the legs against gravity. The shoulders, arms, and breathing muscles add rhythm and stamina, which is why The Hundred feels less like a warm-up and more like a polite Pilates ambush.
Teaching Notes
Watch for the lower back arching away from the mat, the shoulders creeping towards the ears, or the neck doing more work than the abdominals. Encourage a steady curl, relaxed jaw, active arm pumps, and breathing that feels rhythmic rather than frantic. The aim is strong and organised, not “tiny panicked penguin doing arm flaps”.
For a fuller teaching breakdown, see how to teach The Hundred in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
In The Hundred, the spinal flexors, especially the rectus abdominis and obliques, create the curl of the head, neck, and upper trunk. The anterior spinal stabilisers, the deep front-body support team, including the transversus abdominis, help prevent the lower back from arching away from the mat. In nerd-speak, they help maintain a gentle posterior pelvic tilt (the pelvis doing a tiny backward nod so the lower back does not start waving at the ceiling).
The hip flexors (including iliopsoas and rectus femoris) help hold the legs in the air, while the knee extensors (mainly the quadriceps) keep the legs straight. The ankle-foot plantar flexors (the calf and foot-pointing crew) help create that long, pointed-leg line.
Meanwhile, the shoulder flexors and shoulder extensors coordinate the arm-pumping action, the elbow extensors keep the arms long, and the scapular stabilisers (the shoulder blade organisers) stop the shoulders from creeping up towards the ears like nervous little turtles.
The breath pattern adds another layer of nerdy joy. The diaphragm, intercostals, and accessory breathing muscles help maintain the rhythm, while the abdominals provide enough trunk support for the arms and legs to move without the spine losing its shape. So, although The Hundred looks like “tiny arm pumps while counting”, it is really a coordinated battle between spinal flexion, hip flexion, abdominal endurance, shoulder rhythm, and the student’s ability to count to 100 without questioning every life decision that led them to this mat.
Notebook Progress
1 doodle down. 33 to go. Your abdominals have been notified.
2. Roll Up
Joseph Pilates Anatomy Doodle
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A colour-coded Pilates anatomy doodle for Roll Up, showing the main phases of the exercise and the key muscles involved.
Key Anatomy Focus
Abdominals: Create and control the spinal curl.
Hip flexors: Help the body move from lying to sitting.
Hamstrings: Lengthen as the body folds forward over the legs.
Spinal flexors: Help the spine move segment by segment, ideally without the body launching itself like a startled deckchair.
What’s Happening In The Body
Abdominals, spinal flexion, hip flexors, hamstrings — and the slow realisation that gravity has joined the class. The spine moves through flexion as the abdominals curl the trunk forward and control the return to the mat. The hip flexors assist the journey into sitting, while the hamstrings lengthen as the pelvis and spine fold forward. Roll Up is a lovely little anatomy conversation between strength, stretch, and the part of the body that would prefer to use momentum.
Teaching Notes
Watch for students throwing the arms forward, gripping the hip flexors, or skipping over the sticky parts of the spine. Encourage a slow peel through the back, steady abdominals, long legs, and a soft neck. The aim is smooth spinal articulation, not a sit-up wearing a Pilates hat.
For a fuller teaching breakdown, see how to teach Roll Up in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
In Roll Up, the spinal flexors (especially rectus abdominis and the obliques) create the curling action that peels the spine away from the mat. The anterior spinal stabilisers (deep front-body support muscles such as transversus abdominis) help control the trunk so the movement does not become a sudden sit-up with ambitions.
The hip flexors (including iliopsoas and rectus femoris) assist the body as it moves from lying to sitting, while the spinal extensors (the back-body muscles that usually help extend the spine) lengthen eccentrically (they act like a brake rather than a motor) as the spine rounds forward.
The hamstrings and hip extensors lengthen as the trunk folds over the legs, while the shoulder flexors keep the arms reaching forward. Ideally, the movement is sequential spinal articulation (one vertebra joining the party at a time), not one large bodily heave that makes the mat question its career choices.
Notebook Progress
2 doodles down. 32 to go. Your hamstrings have entered the conversation.
3. Roll Over
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Roll Over showing the main muscles, movement pattern, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Abdominals: Control the lift of the pelvis and support the rounded spine.
Spinal flexors: Help the spine curl deeply as the legs move overhead.
Hamstrings: Lengthen as the legs reach away.
Shoulders and upper back: Provide a steady base, because Roll Over is not the time for the neck to apply for a leadership role.
What’s Happening In The Body
Abdominals, spine, hamstrings, shoulders — and the moment your body briefly considers becoming a paperclip. The abdominals draw the pelvis up and over as the spine moves into deep flexion. The hamstrings lengthen as the legs travel overhead, while the shoulders and upper back help create a stable base on the mat. Roll Over is a beautiful example of spinal articulation, posterior chain length, and the body asking, quite reasonably, how far overhead the legs are planning to go.
Teaching Notes
Watch that the weight stays on the shoulders and upper back, not on the neck. Encourage steady abdominals, long legs, soft breathing, and control as the spine rolls up and down. The aim is a controlled curl, not sending the legs on a surprise holiday behind the head.
For a fuller teaching breakdown, see how to teach Roll Over in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
In Roll Over, the abdominals and anterior spinal stabilisers control the lift of the pelvis and help draw the spine into deep spinal flexion (the back rounding into a controlled curve). The rectus abdominis, obliques, and transversus abdominis work together to stop the legs simply dragging the pelvis overhead like enthusiastic luggage.
The hip flexors help take the legs overhead, while the hamstrings lengthen as the legs reach away. The spinal extensors lengthen eccentrically (quietly resisting the curl), and the posterior chain (the back-of-body team) gets a strong stretch.
The shoulder extensors, scapular stabilisers, and upper back stabilisers provide a steady base through the arms and shoulder girdle. This matters because Roll Over should be a controlled spinal curl, not a neck-led expedition into “where did my legs go?” territory.
Notebook Progress
3 doodles down. 31 to go. Your spine has folded itself into the conversation.
4. One Leg Circle
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of One Leg Circle showing the main muscles, joints, and movement patterns involved in this classical Pilates mat exercise.
Key Anatomy Focus
Hip joint: The moving leg explores a circular pathway using flexion, abduction, adduction, and rotation.
Abdominals: Help stabilise the pelvis and stop the torso rolling away with the circling leg.
Hip flexors and thigh muscles: Help hold and guide the lifted leg as it moves through space.
Glutes and outer hip muscles: Help steady the pelvis, because One Leg Circle is basically a small hip storm with a calm face.
What’s Happening In The Body
Hip joint, abdominals, glutes, thigh muscles — and the pelvis trying very hard not to join in. The moving leg circles from the hip joint while the pelvis and spine work to stay steady. The abdominals support the trunk, the hip flexors help hold the leg in the air, and the glutes and outer hip muscles help control the pelvis. One Leg Circle is a useful reminder that a small leg circle can create a surprisingly large amount of anatomical gossip.
Teaching Notes
Watch for the pelvis rolling from side to side as the leg circles. Encourage quiet ribs, steady abdominals, relaxed shoulders, and a smooth circle from the hip joint. The aim is one mobile leg and one sensible centre, not a whole-body hula hoop.
For a fuller teaching breakdown, see how to teach One Leg Circle in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
In One Leg Circle, the moving leg explores hip flexion, hip abduction, hip adduction, and a little hip rotation (the hip joint taking its pencil for a circular walk). The hip flexors, adductors, abductors, and deep hip rotators all help guide the path of the leg.
The real nerdy magic is in the stillness. The abdominals, obliques, and anterior spinal stabilisers help prevent unwanted pelvic rotation (the pelvis trying to tag along like an overexcited sibling). The gluteus medius and other lateral hip stabilisers help organise the pelvis from the side.
The supporting leg needs knee extensors to keep it long, while the lifted leg needs quadriceps and ankle-foot plantar flexors to maintain the elegant pointed-leg line. So the exercise is not just a leg circle. It is a surprisingly nerdy battle between hip mobility and lumbopelvic stability (the lower back and pelvis behaving themselves).
Notebook Progress
4 doodles down. 30 to go. Your pelvis is pretending not to be involved.
5. Rolling Back
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Rolling Back showing the main muscles, movement patterns, and balance system involved in this classical Pilates mat exercise.
Key Anatomy Focus
Abdominals: Help maintain the curled shape and control the return to balance.
Spine: Moves into flexion, creating the rounded back shape that lets the body roll smoothly.
Hip flexors: Help keep the knees drawn towards the body in the compact ball shape.
Balance system: Joins the conversation because rolling is not just a spine event; it is also a small meeting with your inner ear.
What’s Happening In The Body
Abdominals, rounded spine, hip flexors, balance system — and the body briefly becoming a human comma. The spine stays rounded as the body rocks back and returns to balance. The abdominals help control the shape, the hip flexors keep the body compact, and the back muscles experience gentle contact with the mat as the roll travels along the spine. Rolling Back is a cheerful reminder that anatomy is not always still and sensible; sometimes it puts on a tiny circus hat.
Teaching Notes
Watch that the head does not tip back and the spine keeps its rounded shape. Encourage soft shoulders, deep abdominals, compact hips, and a smooth roll along the back. The aim is controlled rocking, not a tiny Pilates cannonball escaping across the mat.
For a fuller teaching breakdown, see how to teach Rolling Back in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
In Rolling Back, the spinal flexors and anterior spinal stabilisers maintain the rounded C-curve, while the hip flexors keep the thighs close to the trunk. The rectus abdominis, obliques, and transversus abdominis act like a front-body seatbelt, keeping the shape compact without squeezing the life out of the movement.
The spinal extensors lengthen across the back as the body rolls along the mat, while the deep neck flexors help keep the head in line with the curve. The hip adductors help keep the legs neatly connected, because Rolling Back works better when the limbs do not start filing separate travel plans.
The vestibular system (the inner-ear balance department) and proprioceptors (tiny body-position reporters in muscles and joints) help the body know where it is in space. That is why this exercise feels like a gentle spinal massage, a balance drill, and a tiny fairground ride with educational credentials.
Notebook Progress
5 doodles down. 29 to go. Your spine has officially become portable.
6. One Leg Stretch
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of One Leg Stretch showing the main muscles and movement patterns involved in this classical Pilates mat exercise.
Key Anatomy Focus
Abdominals: Keep the trunk curled and support the spine as the legs change position.
Hip flexors: Help draw one knee in and control the reaching leg as it moves away.
Thigh muscles: Help lengthen, guide, and stabilise the legs as they swap roles.
Shoulders and upper back: Help support the curled position and keep the upper body lifted without making the neck do all the paperwork.
Neck flexors: Help support the head and neck while the chest stays lifted.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles support the rhythm of the movement.
What’s Happening In The Body
Abdominals, hip flexors, thigh muscles, breath — and two legs taking turns to be dramatic. The spine stays in flexion while the abdominals support the curled trunk. One hip flexes as the knee draws in, while the other leg reaches away using controlled hip and knee movement. The shoulders and upper back help support the lifted curl, while the neck flexors assist the head position. The exercise creates a neat alternating pattern: one leg folds, one leg lengthens, and the abdominals quietly supervise the whole meeting.
Teaching Notes
Watch for the neck gripping, the shoulders lifting, or the pelvis rocking each time the legs change. Encourage steady abdominals, clear breathing, and long, precise leg changes. The aim is smooth coordination, not two legs negotiating separate contracts.
For a fuller teaching breakdown, see how to teach One Leg Stretch in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
In One Leg Stretch, the spinal flexors keep the head, neck, and upper trunk curled, while the anterior spinal stabilisers support the pelvis and lumbar spine. The rectus abdominis, obliques, and transversus abdominis help stop the trunk from rocking each time the legs swap jobs.
The bending leg uses hip flexors and knee flexors to draw in, while the reaching leg uses hip flexors, knee extensors (quadriceps), and ankle-foot plantar flexors to stay long and pointed. In ordinary language, one leg folds, one leg reaches, and both legs try not to behave like noodles.
The shoulder flexors, elbow flexors, and scapular stabilisers organise the arm position around the knee, while the deep neck flexors support the head. The nerdy goal is controlled reciprocal limb movement (limbs taking turns) without losing trunk stability (the centre refusing to join the drama).
Notebook Progress
6 doodles down. 28 to go. Your legs have agreed to take turns.
7. Double Leg Stretch
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Double Leg Stretch showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Abdominals: Keep the trunk curled and support the spine as both arms and legs move away from the centre.
Hip flexors: Help draw the knees in and control the legs as they reach away.
Thigh muscles: Help lengthen, guide, and stabilise the legs during the reach and return.
Shoulders and upper back: Support the arm reach while the upper body stays lifted and steady.
Neck flexors: Help support the head and neck while the chest remains curled.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help organise the rhythm, because Double Leg Stretch is basically a tiny orchestra with limbs.
What’s Happening In The Body
Abdominals, hip flexors, shoulders, thigh muscles, breath — and all four limbs briefly leaving the meeting. The spine stays in flexion while the arms and legs move away from the centre and return. The abdominals support the trunk, the hip flexors help control the legs, and the shoulders guide the arm movement. Double Leg Stretch is a clear anatomy lesson in oppositional reach: the limbs lengthen outward while the centre tries not to resign.
Teaching Notes
Watch for the lower back arching as the arms and legs reach away. Encourage the abdominals to keep the trunk curled, the shoulders relaxed, and the breathing steady. The aim is a strong centre with limbs moving around it, not a sleepy starfish collapse.
For a fuller teaching breakdown, see how to teach Double Leg Stretch in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
Double Leg Stretch asks the spinal flexors and anterior spinal stabilisers to hold the trunk curl while both arms and legs move away from the centre. The rectus abdominis, obliques, and transversus abdominis help stop the ribcage from flaring and the lower back from arching into a dramatic little bridge.
The legs move through hip extension from the tucked position and return into hip flexion, with the hip flexors and knee extensors controlling the reach. The ankle-foot plantar flexors help keep the feet pointed, because apparently even the toes have been invited to the anatomy party.
The arms use shoulder flexors, shoulder extensors, and scapular stabilisers to circle and return without the shoulders climbing towards the ears. This is a classic open-chain limb movement challenge (arms and legs moving freely) inside a fixed trunk stability demand (the centre acting like the grown-up in the room).
Notebook Progress
7 doodles down. 27 to go. Your limbs have been given permission to leave and return.
8. Spine Stretch
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Spine Stretch showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Spine: Moves into flexion as the trunk rounds forward over the legs.
Abdominals: Help draw the front body inward and support the rounded spinal shape.
Hamstrings: Lengthen as the legs stay long and the body folds forward.
Back muscles: Lengthen across the spine and back body as the trunk curls forward.
Hip flexors: Help maintain the seated position while the pelvis and spine organise the forward fold.
Shoulders and upper back: Reach forward with the arms while the upper spine rounds, ideally without the shoulders applying for a drama scholarship.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help create space through the ribs as the spine flexes.
What’s Happening In The Body
Spine, abdominals, hamstrings, back muscles, breath — and the quiet joy of folding forward without becoming a collapsed deckchair. The spine rounds forward as the abdominals support the curl and the back body lengthens. The hamstrings provide a long line through the backs of the legs, while the shoulders and upper back join the forward reach. Spine Stretch is a clear little anatomy lesson in how the front body can support the back body while everyone pretends this is just a simple seated stretch.
Teaching Notes
Watch that students do not simply slump from the chest or collapse the shoulders. Encourage the abdominals to draw the front body in, the spine to round with length, and the hamstrings to lengthen without force. The aim is a spacious forward curl, not folding like a disappointed sandwich.
For a fuller teaching breakdown, see how to teach Spine Stretch in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
In Spine Stretch, the spinal flexors create the forward curl, while the spinal extensors lengthen eccentrically along the back body. Think of the spine rounding forward while the back muscles act like a slow, sensible brake rather than a collapsed deckchair mechanism.
The hip flexors help maintain the seated position, while the hamstrings, hip extensors, and posterior chain lengthen as the trunk folds forward. The knee extensors keep the legs long, and the ankle-foot dorsiflexors may help keep the feet active if the toes are pulled back.
The shoulder flexors reach the arms forward, the scapular stabilisers keep the shoulder blades organised, and the intercostals help the ribs expand into the back body. The nerdy aim is controlled spinal flexion with length, not simply folding in half like a disappointed sandwich.
Notebook Progress
8 doodles down. 26 to go. Your spine has found a new folding hobby.
9. Rocker With Open Legs
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Rocker With Open Legs showing the main muscles, movement patterns, and balance system involved in this classical Pilates mat exercise.
Key Anatomy Focus
Abdominals: Help hold the C-curve and control the rocking movement.
Hip flexors: Help lift and hold the legs in the open V shape.
Hamstrings: Lengthen as the legs stay open, lifted, and reaching.
Spine: Stays rounded into flexion so the body can roll smoothly along the back.
Neck flexors: Help support the head as the body balances and rolls.
Balance system: The inner ear helps with balance feedback while the body rocks back and returns upright.
What’s Happening In The Body
Abdominals, hip flexors, hamstrings, spine, balance system — and the body discovering that rocking while holding the legs is not as casual as it sounds. The spine stays rounded as the body balances, rolls back, and returns to the open V shape. The abdominals help control the curve, the hip flexors help keep the legs lifted, and the hamstrings lengthen as the legs reach away. The balance system joins in too, because Rocker With Open Legs is basically a small meeting between your spine, your centre, and your inner ear.
Teaching Notes
Watch for the legs dropping, the neck straining, or the spine losing its rounded shape. Encourage steady abdominals, long hamstrings, soft shoulders, and a controlled return to balance. The aim is rocking with elegance, not arriving upright by accident.
For a fuller teaching breakdown, see how to teach Rocker With Open Legs in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
Rocker With Open Legs combines spinal flexion, hip flexion, and balance control. The spinal flexors keep the C-curve, while the anterior spinal stabilisers stop the pelvis from flopping around as the body rocks.
The hip flexors lift and hold the legs, while the knee extensors keep the knees straight and the hamstrings lengthen along the back of the thighs. The hip abductors help maintain the open-leg position, which is Pilates-speak for “keep the legs wide without turning into a confused starfish”.
The deep neck flexors support the head, the shoulder stabilisers help keep the arms connected to the legs, and the vestibular system helps the body return to balance. This is dynamic spinal articulation (rolling through the spine) with proprioceptive control (knowing where your limbs are before they make a scene).
Notebook Progress
9 doodles down. 25 to go. Your inner ear has joined the Pilates class.
10. Cork Screw
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Cork Screw showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Abdominals: Help stabilise the trunk as the legs circle through space.
Obliques: Help control rotation and prevent the pelvis from rolling wildly from side to side.
Hip flexors: Help hold the legs lifted and guide them through the circular pathway.
Thigh muscles: Help keep the legs long, active, and connected as they move together.
Spine: Stays supported while the pelvis and legs move around the centre.
Shoulders and upper back: Provide a steady base on the mat so the upper body does not join the leg drama.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help maintain rhythm while the legs draw their fancy little circle.
What’s Happening In The Body
Abdominals, obliques, hip flexors, thighs, spine, shoulders — and the legs drawing circles while the centre tries not to become a merry-go-round. The legs move in a circular pattern while the abdominals and obliques work to control the pelvis and spine. The hip flexors help keep the legs lifted, the thigh muscles keep the legs active, and the shoulders and upper back provide a stable base. Cork Screw is a lovely reminder that circles are simple in geometry and surprisingly cheeky in Pilates.
Teaching Notes
Watch that the pelvis does not swing wildly as the legs circle. Encourage the abdominals and obliques to control the movement, the shoulders to stay grounded, and the breathing to stay calm. The aim is a neat circle, not a tiny airborne washing machine.
For a fuller teaching breakdown, see how to teach Cork Screw in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
Cork Screw is a nerdy mix of hip circumduction (the legs moving in a circular pathway), pelvic control, and trunk stabilisation. The hip flexors keep the legs lifted, while the knee extensors keep the legs straight and the ankle-foot plantar flexors keep the pointed-leg line.
The abdominals, obliques, and anterior spinal stabilisers manage the pelvis as the legs circle. The internal obliques and external obliques help control rotation, which is important because the legs are trying to create a merry-go-round and the centre has to be the sensible adult.
The shoulder extensors, triceps brachii, and scapular stabilisers press the arms into the mat to provide a stable base. The goal is controlled lumbopelvic stability (lower back and pelvis staying organised) while the hips draw the circle.
Notebook Progress
10 doodles down. 24 to go. Your legs have started drawing circles without asking permission.
11. Saw
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Saw showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Spine: Rotates as the trunk turns towards the opposite leg.
Obliques: Help create and control the twist without letting the body fling itself enthusiastically sideways.
Abdominals: Support the trunk and help keep the centre organised during the rotation and reach.
Hamstrings: Lengthen as the legs stay wide, long, and grounded.
Back muscles: Help lengthen and support the spine as the body rotates and folds forward.
Shoulders and upper back: Help guide the reaching arms while the upper spine joins the twist.
Hip flexors: Help maintain the seated position while the pelvis provides a steady base.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help create space through the ribs as the trunk rotates.
What’s Happening In The Body
Spine rotation, obliques, abdominals, hamstrings, shoulders — and the body politely pretending to saw off its little toe. The spine rotates as the abdominals and obliques organise the twist. The hamstrings lengthen through the backs of the legs, the back muscles support the long rounded reach, and the shoulders help the arms travel in opposite directions. Saw is a neat anatomy lesson in rotation, reach, and keeping the pelvis from joining the drama like an overexcited stage assistant.
Teaching Notes
Watch for the pelvis lifting or twisting instead of the spine rotating. Encourage tall sitting, wide legs, active abdominals, and relaxed shoulders. The aim is a clean twist and reach, not sawing the air while the hips sneak off sideways.
For a fuller teaching breakdown, see how to teach Saw in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
In Saw, the trunk uses spinal rotation and a little spinal flexion as the body turns and reaches. The internal obliques and external obliques are major players in the twist, while the rectus abdominis and transversus abdominis help support the front body.
The spinal extensors lengthen as the trunk folds forward, while the hamstrings and hip extensors lengthen through the backs of the legs. The hip abductors help keep the legs open and grounded, giving the pelvis a steady base instead of letting it become a swivel chair.
The arms use shoulder horizontal abduction, shoulder flexion, and scapular stabilisation as they reach in opposite directions. The nerdy aim is axial rotation (twisting around the spine’s central line) with enough pelvic anchoring to keep the “sawing” action clean rather than waggly.
Notebook Progress
11 doodles down. 23 to go. Your obliques have picked up a tiny pretend saw.
12. Swan Dive
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of One Leg Kick showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Back muscles: Help lift and support the spine into extension.
Spine: Moves into extension as the chest lifts away from the mat.
Glutes: Help support the pelvis and create strength through the back of the hips.
Hamstrings: Assist the back-body line as the legs stay long and active.
Shoulders and upper back: Help organise the arm position and support the lifted chest.
Abdominals: Provide front-body support so the lower back does not have to do all the heroic swan business alone.
Hip flexors: Lengthen across the front of the hips as the body lifts into extension.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help maintain rhythm as the chest opens and the body rocks.
What’s Happening In The Body
Back muscles, glutes, hamstrings, shoulders, spine — and the body briefly pretending to be a graceful rocking boat. The spine moves into extension as the back muscles lift the chest and support the body’s rocking shape. The glutes and hamstrings help keep the legs active, while the abdominals provide support from the front of the body. The shoulders and upper back organise the lift through the chest, turning Swan Dive into a strong back-body exercise rather than a dramatic attempt to launch across the mat.
Teaching Notes
Watch for students dumping into the lower back or throwing the head up. Encourage long legs, active glutes, lifted chest, and front-body support from the abdominals. The aim is buoyant spinal extension, not a heroic lower-back solo.
For a fuller teaching breakdown, see how to teach Swan Dive in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
Swan Dive is built around spinal extension, with the spinal extensors helping lift and support the chest. The thoracic extensors (upper and middle back lifters) are especially important, because we want the lift to spread through the spine rather than dump everything into the lower back.
The hip extensors, including the gluteus maximus and hamstrings, help keep the legs long and active. The hip flexors lengthen across the front of the hips, while the abdominals provide anterior support (front-body brakes) so the lumbar spine does not become the heroic but overworked main character.
The shoulder flexors, shoulder extensors, and scapular stabilisers help organise the reaching arms, while the deep neck flexors keep the head from craning. Swan Dive is really a controlled relationship between posterior chain activation and anterior chain support (the back body lifts, the front body keeps it sane).
Notebook Progress
12 doodles down. 22 to go. Your back muscles have put on their swan costume.
13. One Leg Kick
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of One Leg Kick showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Hamstrings: Bend the knee as the heel kicks towards the seat.
Glutes: Help support the pelvis and keep the back of the hips active.
Back muscles: Help maintain the lifted chest and spinal extension.
Spine: Stays lengthened in extension while the legs take turns kicking.
Shoulders and upper back: Support the propped-up position and help keep the chest broad.
Hip flexors: Lengthen across the front of the hips as the body stays prone and extended.
Quadriceps: Lengthen as the knee bends and the heel travels towards the seat.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help keep the rhythm steady while the legs kick.
What’s Happening In The Body
Hamstrings, glutes, back muscles, shoulders, spine — and one heel politely kicking towards the bottom like it has somewhere important to be. The chest stays lifted as the spine remains in extension and the upper body is supported through the shoulders and upper back. One knee bends as the hamstrings draw the heel towards the seat, while the quadriceps and hip flexors lengthen across the front of the thigh and hip. The glutes help keep the pelvis organised, turning One Leg Kick into a tidy back-body exercise rather than a tiny prone tap dance.
Teaching Notes
Watch for the shoulders collapsing, the neck poking forward, or the hips rocking as the leg kicks. Encourage lifted chest, steady glutes, active hamstrings, and calm breathing. The aim is a neat hamstring action, not a heel-flapping drama.
For a fuller teaching breakdown, see how to teach One Leg Kick in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
In One Leg Kick, the spinal extensors hold the chest lifted in prone extension, while the scapular stabilisers and shoulder extensors help support the upper body through the forearms. The deep neck flexors keep the head from poking forward like it has spotted a biscuit.
The kicking leg uses the knee flexors, especially the hamstrings, to bend the knee and draw the heel towards the seat. The quadriceps lengthen as the knee bends, and the hip flexors lengthen across the front of the hip as the pelvis stays supported on the mat.
The gluteus maximus and other hip extensors help stabilise the pelvis, while the abdominals provide front-body support to prevent excessive lumbar extension (lower-back banana behaviour). The nerdy goal is a clean knee flexion action without losing spinal length or pelvic control.
Notebook Progress
13 doodles down. 21 to go. Your hamstrings have started knocking on the door.
14. Double Leg Kick
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Double Leg Kick showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Hamstrings: Bend both knees as the heels kick towards the seat.
Glutes: Help support the pelvis and keep the back of the hips active.
Back muscles: Help lift the chest and support the spine into extension.
Spine: Moves from a prone resting position into controlled extension.
Shoulders and upper back: Help draw the arms back, broaden the chest, and organise the upper-body lift.
Hip flexors: Lengthen across the front of the hips as the body lifts and the legs stay active.
Quadriceps: Lengthen as both knees bend and the heels travel towards the seat.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help coordinate the kick, lift, and return.
What’s Happening In The Body
Hamstrings, glutes, back muscles, shoulders, spine — and both heels knocking politely before the chest lifts. Both knees bend as the hamstrings draw the heels towards the seat, while the quadriceps and hip flexors lengthen through the front of the thighs and hips. The back muscles lift the chest, the glutes help support the pelvis, and the shoulders and upper back guide the arms into extension. Double Leg Kick is a lovely back-body exercise with just enough coordination to make the brain sit up and check the choreography.
Teaching Notes
Watch that the legs kick without the pelvis wobbling or the lower back over-arching. Encourage strong hamstrings, supportive glutes, broad shoulders, and a smooth chest lift. The aim is coordinated back-body strength, not a prone version of frantic swimming.
For a fuller teaching breakdown, see how to teach Double Leg Kick in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
Double Leg Kick begins with strong knee flexion, using the hamstrings to bend both knees and bring the heels towards the seat. The quadriceps lengthen across the front of the thighs, which is why this exercise can feel like the front of the legs suddenly received a formal invitation to stretch.
As the chest lifts, the spinal extensors create spinal extension, while the gluteus maximus and hip extensors help keep the pelvis supported. The abdominals act as anterior stabilisers (front-body support) so the lower back does not try to do the whole exercise wearing a tiny superhero cape.
The arms involve shoulder extension, shoulder internal rotation, elbow extension, and scapular stabilisation as the hands reach behind and the chest opens. The nerdy aim is coordinated posterior chain activation (back body working together) with enough front-body support to keep the movement elegant rather than banana-shaped.
Notebook Progress
14 doodles down. 20 to go. Your hamstrings have brought a friend.
15. Neck Pull
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Neck Pull showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Abdominals: Help roll the trunk up and control the return to the mat.
Spine: Moves through flexion during the roll up, forward fold, and controlled return.
Hip flexors: Assist the journey from lying to sitting while the legs stay long and grounded.
Hamstrings: Lengthen as the body folds forward over the straight legs.
Back muscles: Help restack the spine into a tall seated position after the forward fold.
Neck flexors: Help support the head and neck without yanking or collapsing.
Shoulders and upper back: Support the hands-behind-head position while the chest stays broad.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help coordinate the roll up, fold, lift, and return.
What’s Happening In The Body
Abdominals, spine, hip flexors, hamstrings, back muscles — and the hands sitting behind the head pretending not to make everything harder. The abdominals initiate and control the roll up as the spine moves through flexion. The hip flexors assist the body into sitting, the hamstrings lengthen during the forward fold, and the back muscles help restack the spine before the controlled return. Neck Pull is a close cousin of Roll Up, but with the arms behind the head it politely removes the “I’ll just swing myself up” option.
Teaching Notes
Watch for pulling on the neck with the hands or using momentum to sit up. Encourage the abdominals to lead, the spine to roll with control, and the legs to stay grounded and strong. The aim is a powerful roll, not a tug-of-war with the skull.
For a fuller teaching breakdown, see how to teach Neck Pull in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
Neck Pull is a serious spinal flexion exercise, despite the slightly alarming name. The rectus abdominis, obliques, and transversus abdominis create and control the roll up, while the spinal extensors lengthen eccentrically as the spine rounds forward.
The hip flexors assist the journey into sitting, while the hamstrings and hip extensors lengthen as the body folds over the legs. The knee extensors keep the legs straight, and the ankle-foot dorsiflexors may help keep the feet flexed if taught that way.
The hands behind the head increase the demand on the spinal flexors because the arms can no longer help with momentum. The deep neck flexors support the cervical spine (neck area), while the scapular stabilisers stop the elbows and shoulders from collapsing forward like they are trying to hide from the exercise.
Notebook Progress
15 doodles down. 19 to go. Your hands have moved behind your head, and your abdominals have noticed.
16. Scissors
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Scissors showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Abdominals: Help support the pelvis and control the inverted position.
Spine: Moves into flexion as the pelvis lifts and the body balances on the upper back.
Hip flexors: Help control the moving legs as they switch position.
Hamstrings: Lengthen as each leg reaches long through the scissor action.
Shoulders and upper back: Provide the base of support while the pelvis and legs lift away from the mat.
Glutes: Help support the hips and control the long reaching line of the legs.
Neck: Stays quiet and spacious while the weight is supported through the shoulders and upper back.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help maintain rhythm while the legs switch.
What’s Happening In The Body
Abdominals, spine, hip flexors, hamstrings, shoulders — and two legs having a very controlled disagreement. The abdominals help lift and control the pelvis while the spine stays flexed in the inverted position. The shoulders and upper back provide a steady base, the hip flexors guide the moving legs, and the hamstrings lengthen as each leg reaches away. Scissors is a beautiful mix of control, stretch, and balance, with the legs moving like they have choreography and the centre quietly doing the admin.
Teaching Notes
Watch that students do not collapse into the neck or dump weight into the shoulders. Encourage steady abdominals, supported spine, active glutes, and long switching legs. The aim is precise scissoring, not waving the legs around like windscreen wipers.
For a fuller teaching breakdown, see how to teach Scissors in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
Scissors is an inverted exercise with a strong demand on the spinal flexors, anterior spinal stabilisers, and shoulder stabilisers. The abdominals support the pelvis while the spine stays lifted, and the shoulders provide a base so the neck does not become an unwilling tripod.
The legs move in opposition, using hip flexion on one side and hip extension on the other. The hip flexors help draw one leg towards the body, while the hip extensors and hamstrings help control the leg reaching away. The knee extensors keep both legs long.
The ankle-foot plantar flexors maintain the pointed feet, while the deep neck flexors help keep the head and neck organised. The nerdy challenge is reciprocal hip movement (legs swapping roles) while maintaining pelvic stability in an upside-down position, which is very Pilates and mildly ridiculous.
Notebook Progress
16 doodles down. 18 to go. Your legs have opened negotiations.
17. Bicycle
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Bicycle showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Abdominals: Help support the pelvis and control the inverted position.
Spine: Moves into flexion as the pelvis lifts and the body balances on the upper back.
Hip flexors: Help guide the legs through the cycling action.
Hamstrings: Lengthen as each leg reaches through the long part of the pedal movement.
Glutes: Help support the hips and control the reaching leg line.
Shoulders and upper back: Provide the base of support while the pelvis and legs lift away from the mat.
Neck: Stays quiet and spacious while the weight is supported through the shoulders and upper back.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help maintain rhythm while the legs pedal.
What’s Happening In The Body
Abdominals, spine, hip flexors, hamstrings, glutes, shoulders — and the legs pedalling through space while the centre tries to look unbothered. The abdominals help lift and organise the pelvis while the spine stays flexed in the inverted position. The shoulders and upper back provide a steady base, the hip flexors guide the cycling legs, and the hamstrings lengthen as each leg reaches away. Bicycle is a close cousin of Scissors, except the legs have decided to bring choreography, wheels, and a small amount of mischief.
Teaching Notes
Watch for the pelvis dropping, the neck taking strain, or the legs pedalling too fast. Encourage steady abdominals, supported shoulders, active hip flexors, and smooth breath. The aim is controlled cycling, not trying to overtake someone on an imaginary hill.
For a fuller teaching breakdown, see how to teach Bicycle in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
Bicycle shares the inverted support demands of Scissors but adds a more complex reciprocal lower-limb pattern (the legs taking turns in a cycling action). The abdominals and anterior spinal stabilisers help keep the pelvis lifted and controlled.
One leg moves through hip flexion and knee extension, while the other moves through hip extension and knee flexion. The hip flexors, hamstrings, quadriceps, and hip extensors all take turns, which is why Bicycle feels like your legs are running a very nerdy relay race.
The shoulder extensors, triceps brachii, and scapular stabilisers help create the supporting base, while the deep neck flexors keep the neck long. The aim is smooth hip-knee coordination without letting the pelvis wobble or the lower back start composing complaints.
Notebook Progress
17 doodles down. 17 to go. Your legs have found an invisible bicycle.
18. Shoulder Bridge
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Shoulder Bridge showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Glutes: Help lift and support the pelvis in the bridge position.
Hamstrings: Assist hip extension and help keep the supporting leg active.
Spine: Moves into extension as the pelvis lifts and the body forms the bridge shape.
Hip flexors: Lengthen across the front of the hips as the pelvis lifts away from the mat.
Abdominals: Help stabilise the trunk and stop the pelvis tipping or wobbling as the leg moves.
Shoulders and upper back: Provide a steady base of support while the spine and pelvis lift.
Neck: Stays relaxed and spacious while the weight is supported through the shoulders and upper back.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help maintain rhythm as the bridge lifts, holds, and lowers.
What’s Happening In The Body
Glutes, hamstrings, spine, hip flexors, shoulders — and one leg reaching into the air while the pelvis tries not to wobble like a table with one short leg. The glutes and hamstrings help lift and support the pelvis as the spine moves into extension. The shoulders and upper back provide the grounded base, while the abdominals help keep the pelvis level as one leg lifts and moves. Shoulder Bridge is a brilliant anatomy lesson in posterior-chain strength, hip control, and discovering whether the pelvis can stay calm while one leg starts showing off.
Teaching Notes
Watch for the ribs flaring, the lower back over-arching, or the knees drifting. Encourage strong glutes, active hamstrings, steady abdominals, and a long spine. The aim is a lifted bridge, not a pelvis doing a dramatic ceiling announcement.
For a fuller teaching breakdown, see how to teach Shoulder Bridge in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
Shoulder Bridge begins with hip extension, driven by the gluteus maximus, hamstrings, and other hip extensors. The pelvis lifts while the spinal extensors and abdominals help organise the spine into a long bridge shape.
The supporting leg uses knee extensors and ankle-foot stabilisers to keep the base steady. If one leg lifts or moves, the hip flexors and quadriceps help position the lifted leg, while the supporting-side gluteus medius and lateral hip stabilisers stop the pelvis from dropping like a wonky shelf.
The shoulder extensors, scapular stabilisers, and upper back muscles press into the mat to support the bridge. The nerdy aim is lumbopelvic stability (lower back and pelvis staying organised) while the hip joint does the powerful lifting work.
Notebook Progress
18 doodles down. 16 to go. Your pelvis has been asked to remain sensible.
19. Spine Twist
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Spine Twist showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Spine: Rotates as the trunk turns from side to side.
Obliques: Help create and control the twist without letting the body fling itself around like a swivel chair.
Abdominals: Support the trunk and help keep the pelvis steady during rotation.
Shoulders and upper back: Help keep the arms wide and the chest broad as the torso turns.
Hip flexors: Help maintain the upright seated position while the spine rotates above the pelvis.
Hamstrings: Lengthen as the legs stay straight, grounded, and reaching away.
Neck: Follows the line of the spine without straining or over-turning.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help create space through the ribs as the body twists.
What’s Happening In The Body
Spine, obliques, abdominals, shoulders, hip flexors — and the torso rotating while the legs sit there pretending to be sensible. The spine rotates while the obliques and abdominals help control the twist. The shoulders and upper back keep the arms open, the hip flexors help maintain the seated position, and the hamstrings lengthen as the legs stay grounded. Spine Twist is a tidy little lesson in rotating from the centre rather than letting the arms drag the body around like enthusiastic curtains.
Teaching Notes
Watch that the pelvis stays grounded as the spine rotates. Encourage tall sitting, wide shoulders, active abdominals, and smooth breathing. The aim is rotation through the trunk, not the whole body swivelling like an office chair.
For a fuller teaching breakdown, see how to teach Spine Twist in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
Spine Twist is built around axial rotation (twisting around the spine’s central line). The internal obliques and external obliques create and control the rotation, while the transversus abdominis provides deep corset-like support.
The spinal extensors help maintain the upright sitting position, and the hip flexors help hold the pelvis in a tall seated base. The hamstrings may limit the position if they are tight, because tight hamstrings like to quietly interfere with almost everything.
The arms require shoulder abduction (arms reaching out to the sides), elbow extension, and scapular stabilisation. The nerdy goal is controlled thoracic rotation (upper and middle spine turning) without the pelvis sneaking along for a free ride.
Notebook Progress
19 doodles down. 15 to go. Your spine has discovered its swivel setting.
20. Jack Knife
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Jack Knife showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Abdominals: Help lift the pelvis, control the roll overhead, and support the vertical leg lift.
Spine: Moves through flexion as the body rolls overhead and balances on the upper back.
Hip flexors: Help guide the legs as they move from overhead into the lifted position.
Hamstrings: Lengthen as the legs stay long through the roll and upward lift.
Glutes: Help support the hips and control the long upward line of the legs.
Shoulders and upper back: Provide the base of support while the pelvis and legs lift away from the mat.
Neck: Stays quiet and spacious while the weight is supported through the shoulders and upper back.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help maintain rhythm during the roll, lift, and return.
What’s Happening In The Body
Abdominals, spine, hip flexors, hamstrings, glutes, shoulders — and the legs shooting skyward while the centre tries to look composed. The abdominals help roll the pelvis overhead and control the lift of the legs towards the ceiling. The spine moves into flexion, the shoulders and upper back provide a steady base, and the hip flexors, hamstrings, and glutes help organise the long leg line. Jack Knife is a bold little anatomy adventure where the legs go skyward and the centre quietly does all the grown-up work.
Teaching Notes
Watch that the weight stays on the shoulders and upper back, not the neck. Encourage strong abdominals, long legs, supported spine, and careful control on the way down. The aim is a clean lift and lower, not launching the legs into the ceiling department.
For a fuller teaching breakdown, see how to teach Jack Knife in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
Jack Knife combines spinal flexion, hip flexion, and then a strong lift into a more vertical position. The abdominals, obliques, and anterior spinal stabilisers control the pelvis as the legs move overhead and then lift.
The hip flexors help bring the legs overhead, while the hip extensors, glutes, and hamstrings help organise the lifted line. The knee extensors keep the legs straight, and the ankle-foot plantar flexors keep the legs looking long instead of “forgotten umbrella”.
The shoulder extensors, triceps brachii, and scapular stabilisers press into the mat to create the base of support. The nerdy challenge is controlling pelvic lift, spinal articulation, and inverted balance without making the cervical spine (neck) feel like it has been unfairly promoted to manager.
Notebook Progress
20 doodles down. 14 to go. Your legs have gone vertical, and your abdominals are pretending this was their idea.
21. Side Kick
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Side Kick showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Glutes: Help control the leg as it reaches behind the body and supports the side-lying hip position.
Hip flexors: Help guide the leg forward through the kicking action.
Abdominals: Help stabilise the trunk so the body does not rock forward and back with the leg.
Obliques: Support the side body and help keep the waist lifted and organised.
Shoulders and upper back: Help maintain a steady side-lying position while the upper body stays quiet.
Hamstrings: Assist the backward reach of the leg and help keep the moving leg long.
Neck: Stays long and relaxed so the head does not collapse into the shoulder.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help maintain rhythm while the leg swings forward and back.
What’s Happening In The Body
Glutes, hip flexors, abdominals, obliques, shoulders — and one leg swinging while the rest of the body tries not to behave like a wobbly deckchair. The top leg swings forward and back while the abdominals and obliques help keep the trunk steady. The hip flexors guide the forward swing, the glutes and hamstrings support the backward reach, and the shoulders and upper back help the body stay grounded. Side Kick looks simple, but it quietly reveals whether the pelvis is steady or secretly auditioning for a rolling pin.
Teaching Notes
Watch for the waist collapsing, the shoulders gripping, or the top leg swinging the whole body around. Encourage steady abdominals, active glutes, long legs, and relaxed breathing. The aim is leg movement with trunk control, not a side-lying pendulum with ambition.
For a fuller teaching breakdown, see how to teach Side Kick in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
Side Kick is a side-lying test of lateral hip stability (the side hip keeping everything organised). The obliques, quadratus lumborum, and transversus abdominis help stabilise the trunk so the body does not roll forward and back with the kicking leg.
The moving leg travels through hip flexion and hip extension. The hip flexors guide the forward kick, while the hip extensors, including gluteus maximus and hamstrings, help control the backward reach. The knee extensors keep the leg long.
The supporting side uses the shoulder stabilisers, neck stabilisers, and scapular stabilisers to keep the upper body calm. The nerdy goal is clean hip dissociation (the leg moves but the pelvis does not throw a party).
Notebook Progress
21 doodles down. 13 to go. Your top leg has become enthusiastic, but your pelvis remains unimpressed.
22. Teaser
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Teaser showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Abdominals: Help lift the trunk, support the V-shape, and control the balance.
Hip flexors: Help lift and hold the legs while the body balances.
Spine: Moves into controlled flexion as the body rolls up and holds the teaser shape.
Thighs: Help keep the legs long, active, and reaching away from the centre.
Shoulders and upper back: Help keep the arms reaching forward and the chest open.
Neck: Stays long and relaxed so the head follows the line of the spine without strain.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help maintain rhythm while the body lifts, balances, and lowers.
What’s Happening In The Body
Abdominals, hip flexors, spine, thighs, shoulders — and the body balancing in a V-shape while pretending this was a perfectly normal life choice. The abdominals help lift and organise the trunk while the hip flexors support the raised legs. The spine moves into controlled flexion, the thighs stay active, and the shoulders help the arms reach forward without collapsing the chest. Teaser is a full-body balance challenge where the centre has to do the serious work while the face attempts to look serene and not mildly betrayed.
Teaching Notes
Watch for gripping the hip flexors, rounding the shoulders, or holding the breath as the body balances. Encourage steady abdominals, long spine, active legs, and soft neck. The aim is a balanced V-shape, not a polite wobble pretending to be fine.
For a fuller teaching breakdown, see how to teach Teaser in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
Teaser is a glorious meeting of spinal flexion, hip flexion, and balance. The rectus abdominis, obliques, and transversus abdominis help lift and stabilise the trunk as the body forms the V-shape.
The hip flexors, especially iliopsoas and rectus femoris, help hold the legs lifted, while the knee extensors keep the legs straight. The ankle-foot plantar flexors help maintain the pointed feet, because Teaser apparently wants every part of the body to look committed.
The shoulder flexors reach the arms forward, while the spinal extensors work eccentrically to help control the shape. The nerdy challenge is maintaining lumbopelvic stability, abdominal endurance, and hip flexor control without slowly tipping backwards like a very elegant seesaw.
Notebook Progress
22 doodles down. 12 to go. Your abdominals have entered the balancing department.
23. Hip Twist
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A hand-drawn anatomy doodle of Hip Twist showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Abdominals: Help stabilise the trunk and support the lifted leg position.
Obliques: Help control the circular movement and organise rotation through the centre.
Hip flexors: Help keep the legs lifted as they move through the circular pathway.
Thigh muscles: Help keep the legs long, active, and connected as one moving unit.
Spine: Stays lifted and supported while the pelvis and legs move through space.
Shoulders and upper back: Provide the supporting base through the arms so the chest can stay open.
Neck: Stays long and easy so the head does not poke forward during the effort.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help maintain rhythm while the legs circle and the centre works hard.
What’s Happening In The Body
Abdominals, obliques, hip flexors, thighs, shoulders — and the legs drawing circles while the upper body tries to look completely unbothered. The legs move together in a controlled circular pathway while the abdominals and obliques support the trunk. The hip flexors help hold the legs in the air, the thighs stay active, and the shoulders and upper back create a strong base through the arms. Hip Twist is a lively little anatomy lesson in keeping the centre organised while the legs attempt to draw a circle with far too much personality.
Teaching Notes
Watch for the chest collapsing, the shoulders hiking, or the legs dragging the pelvis around. Encourage long spine, firm abdominals, active obliques, and steady breathing. The aim is controlled circling, not a seated leg merry-go-round.
For a fuller teaching breakdown, see how to teach Hip Twist in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
In Hip Twist, the abdominals and anterior spinal stabilisers keep the trunk lifted while the legs circle through space. The rectus abdominis, obliques, and transversus abdominis help stop the pelvis from drifting around like it has been given its own little steering wheel.
The legs move as one unit through hip flexion, hip abduction, hip adduction, and controlled pelvic rotation (the pelvis and legs making a circle without turning the whole body into a merry-go-round). The hip flexors (including iliopsoas and rectus femoris) help hold the legs lifted, while the adductors and abductors help guide the circular pathway.
The arms behind the body ask for shoulder extension, elbow extension, and strong scapular stabilisation (shoulder blades behaving like sensible anchors). The spinal extensors help keep the chest open, while the neck stabilisers stop the head from poking forward like it wants to inspect the leg circle personally.
The nerdy goal is controlled lumbopelvic stability (lower back and pelvis staying organised) while the hips create movement. In plain English, the legs get to do the fancy circular doodle, but the centre has to keep the rest of the page from wobbling.
Notebook Progress
23 doodles down. 11 to go. Your obliques have agreed to supervise the leg circles.
24. Swimming
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Swimming showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Back muscles: Help lift and support the chest, spine, arms, and legs.
Spine: Stays lengthened in extension as the limbs move in opposition.
Glutes: Help support the pelvis and assist the leg lift.
Hamstrings: Help keep the legs long, active, and lightly lifted.
Shoulders and upper back: Help reach and lift the arms while keeping the chest broad.
Hip flexors: Lengthen across the front of the hips as the legs reach back.
Neck: Stays long so the head follows the line of the spine without craning forward.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help maintain rhythm while the arms and legs flutter.
What’s Happening In The Body
Back muscles, glutes, hamstrings, shoulders, spine — and the body pretending to swim while very much remaining on dry land. The body works in spinal extension while opposite arm and leg actions create a coordinated fluttering pattern. The back muscles help lift and support the trunk, the glutes and hamstrings assist the leg action, and the shoulders and upper back guide the arm reach. Swimming is a cheerful anatomy lesson in opposition: one arm and the opposite leg reach away while the centre quietly tries to keep everyone from splashing about like a startled duck.
Teaching Notes
Watch for the head lifting too high, the lower back gripping, or the arms and legs flapping without rhythm. Encourage long spine, active glutes, supportive abdominals, and easy breathing. The aim is dry-land swimming with control, not an emergency paddle.
For a fuller teaching breakdown, see how to teach Swimming in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
In Swimming, the spinal extensors (the back-body muscles that lift and lengthen the spine) hold the trunk in gentle extension while the limbs flutter. The multifidus, erector spinae, and other back extensors help keep the spine long without turning the lower back into a dramatic banana.
The legs use hip extension, powered by the gluteus maximus, hamstrings, and other hip extensors. The knee extensors help keep the legs long, while the ankle-foot plantar flexors (the calf and foot-pointing team) keep the feet reaching away like tiny aquatic arrows.
The arms use shoulder flexion and alternating lift through the shoulder flexors, while the scapular stabilisers organise the shoulder blades so the neck does not get dragged into the effort. The elbow extensors help keep the arms long, because Swimming is much less elegant when the elbows start doing their own seaweed impression.
The abdominals and anterior spinal stabilisers provide front-body support, helping prevent excessive lumbar extension (the lower back over-arching like it is auditioning for Swan Dive). The diaphragm, intercostals, and accessory breathing muscles keep the rhythm going while the arms and legs perform their dry-land paddle.
Notebook Progress
24 doodles down. 10 to go. Your back body has put on imaginary armbands.
25. Leg Pull Front
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Leg Pull Front showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Abdominals: Help support the trunk and keep the pelvis steady in the front support position.
Shoulders and upper back: Help stabilise the arms and keep the chest broad while the body holds the plank.
Wrists and arms: Bear weight and support the front of the body through the hands.
Spine: Stays long and supported so the body forms one strong line.
Glutes: Help lift the working leg and support the back of the hips.
Hamstrings: Assist the leg lift and help keep the lifted leg long and active.
Hip flexors: Lengthen across the front of the lifted hip as the leg reaches back.
Leg muscles: Help keep both legs strong, straight, and energised through the movement.
Neck: Stays long so the head follows the line of the spine without dropping or poking forward.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help maintain rhythm while the body supports its own weight.
What’s Happening In The Body
Abdominals, shoulders, wrists, glutes, hamstrings — and the full-body realisation that a plank can always become more opinionated. The body holds a long front support shape while one leg lifts behind. The abdominals help stabilise the trunk, the shoulders and upper back support the weight through the arms, and the wrists carry part of the load. The glutes and hamstrings assist the leg lift, while the spine stays long and the pelvis aims to remain level. Leg Pull Front is a full-body conversation between strength, balance, and the quiet wish that the floor might be slightly more forgiving.
Teaching Notes
Watch for the hips dropping, the shoulders sinking, or the wrists taking all the drama. Encourage strong abdominals, broad upper back, active glutes, and long legs. The aim is one strong plank line, not a bridge slowly losing confidence.
For a fuller teaching breakdown, see how to teach Leg Pull Front in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
In Leg Pull Front, the body holds a strong front support position, which is basically a plank with extra Pilates opinions. The abdominals, transversus abdominis, and anterior spinal stabilisers help maintain lumbopelvic stability (the lower back and pelvis staying level instead of turning into a hammock).
The lifted leg moves into hip extension, using the gluteus maximus, hamstrings, and other hip extensors. The supporting leg needs knee extensors (mainly the quadriceps) and ankle-foot stabilisers to keep the base strong, because one leg lifting is apparently not enough drama for the nervous system.
The upper body asks for serious shoulder stabilisation, scapular protraction (shoulder blades gently spreading around the ribs), wrist extension, and elbow extension. The serratus anterior, triceps brachii, rotator cuff, and scapular stabilisers help stop the chest from sinking between the arms like a tired bridge.
The neck stabilisers keep the head in line with the spine, while the diaphragm, intercostals, and accessory breathing muscles keep the breath moving under load. The nerdy aim is to lift one leg using hip extension without losing the long plank line, which is Pilates-speak for “move one thing without letting everything else gossip about it”.
Notebook Progress
25 doodles down. 9 to go. Your plank has grown a personality.
26. Leg Pull
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Leg Pull showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Shoulders and upper back: Help support the body through the arms and keep the chest open.
Wrists and arms: Bear weight behind the body and help create the reverse support shape.
Spine: Stays long and supported so the body forms one strong diagonal line.
Glutes: Help lift and support the pelvis in the back-support position.
Legs: Stay active and strong as one leg lifts and the supporting leg presses into the mat.
Abdominals: Help support the trunk and stop the ribs and pelvis from drifting out of control.
Hip flexors: Work on the lifted leg and lengthen across the supporting hip as the pelvis stays high.
Neck: Stays long so the head follows the line of the spine without dropping back heavily.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help maintain rhythm while the chest stays open and the body supports its own weight.
What’s Happening In The Body
Shoulders, wrists, glutes, legs, abdominals — and the body discovering that a reverse plank is not simply “lying down with ambition”. The body lifts into a reverse plank shape while the shoulders, arms, and wrists support the upper body. The glutes help keep the pelvis lifted, the legs stay active, and the abdominals support the trunk so the lower ribs do not flare forwards. One leg lifts without letting the pelvis drop or twist, which is where Leg Pull becomes less of a shape and more of a full-body negotiation with gravity.
Teaching Notes
Watch for the hips sagging, the ribs flaring, or the head dropping back. Encourage strong glutes, active legs, broad shoulders, steady wrists, and organised abdominals. The aim is a lifted reverse plank, not a hammock audition.
For a fuller teaching breakdown, see how to teach Leg Pull in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
In Leg Pull, the shoulder extensors and scapular stabilisers (the shoulder blade organisers) help support the body as the arms press into the mat behind the trunk. The elbow extensors (mainly the triceps) keep the arms straight, while the wrist extensors and wrist stabilisers manage the load through the hands. This is why the exercise can feel like a surprise meeting for the wrists, shoulders, and everyone’s patience.
The hip extensors (especially the gluteus maximus and hamstring group) help lift the pelvis and keep the body in a long reverse plank. The posterior chain (the back-body team, including back muscles, glutes, and hamstrings) works strongly to stop the hips from dropping. Meanwhile, the anterior spinal stabilisers (deep abdominal support team) help prevent the ribs from flaring and the lower back from over-arching like it has suddenly developed dramatic ambitions.
When one leg lifts, the lifted side uses hip flexion (the thigh moving towards the front of the body), while the supporting side has to maintain hip extension (the hip staying open and lifted). The knee extensors (mainly the quadriceps) keep the legs straight, the ankle-foot plantar flexors (the calf and foot-pointing crew) help create the long pointed-leg line, and the neck extensors work gently to keep the head aligned without letting it flop backwards like a sleepy daffodil.
Notebook Progress
26 doodles down. 8 to go. Your reverse plank has started making executive decisions.
27. Side Kick Kneeling
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Side Kick Kneeling showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Obliques: Help support the side body and stop the waist from collapsing towards the mat.
Abdominals: Help stabilise the trunk while the leg moves.
Shoulders and upper back: Support the upper body through the arm and help keep the chest broad.
Wrists and arms: Bear weight through the supporting hand.
Spine: Stays long and organised as the body balances in the kneeling side-support position.
Glutes: Help lift, control, and stabilise the moving leg.
Hip flexors: Help guide the moving leg when it travels forward.
Legs: Stay active as the kneeling leg supports and the lifted leg kicks.
Neck: Stays long so the head follows the line of the spine without dropping or poking forward.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help maintain rhythm while the body balances and the leg moves.
What’s Happening In The Body
Obliques, shoulders, glutes, legs, abdominals — and the cheerful discovery that side support is much more interesting when one leg starts waving about. The body balances in a side-support position while the lifted leg moves with control. The obliques and abdominals stabilise the trunk, the shoulder and arm support the upper body, and the kneeling leg provides the base. The glutes help control the lifted leg, while the hip flexors assist when the leg travels forward. Side Kick Kneeling is a neat little anatomy lesson in keeping the centre steady while one leg tries to become the main character.
Teaching Notes
Watch for the supporting shoulder collapsing, the waist sinking, or the lifted leg pulling the pelvis out of line. Encourage strong obliques, steady abdominals, active glutes, and calm breathing. The aim is side-body control, not a decorative Pilates flamingo losing its balance.
For a fuller teaching breakdown, see how to teach Side Kick Kneeling in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
In Side Kick Kneeling, the lateral trunk stabilisers, especially the internal obliques, external obliques, and quadratus lumborum (the side-waist support crew), help keep the pelvis and ribcage organised. The anterior spinal stabilisers, including the transversus abdominis, support the trunk from the front so the body does not collapse into a dramatic banana shape.
The supporting arm uses shoulder stabilisation and scapular stabilisation (the shoulder blade staying organised instead of winging about like a confused pigeon). The elbow extensors (mainly the triceps) help keep the arm strong, while the wrist extensors and wrist stabilisers manage the load through the hand. This is why the exercise is not just a leg exercise; the upper body has quietly been hired as scaffolding.
The moving leg uses hip abduction (taking the leg away from the midline), hip flexion (bringing the leg forward), and hip extension (reaching the leg back). The gluteus medius and gluteus minimus help stabilise and lift the leg, while the hip flexors and hip extensors help guide the kicking pathway. The knee extensors (mainly the quadriceps) keep the moving leg long, while the ankle-foot plantar flexors (the calf and foot-pointing crew) help create that elegant Pilates leg line.
Notebook Progress
27 doodles down. 7 to go. Your side body has been promoted to balance manager.
28. Side Bend
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Side Bend showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Obliques: Help lift and support the side body while controlling the side-bending shape.
Abdominals: Help stabilise the trunk and support the pelvis as the body lifts.
Shoulders and upper back: Support the body through the lower arm and help organise the reaching top arm.
Wrists and arms: Bear weight through the supporting hand and help create a strong side-support base.
Spine: Lengthens and side-bends as the body lifts into the arc shape.
Glutes: Help support the pelvis and keep the hips lifted.
Legs: Stay active, long, and strong to support the side plank line.
Neck: Stays long so the head follows the line of the spine without dropping or poking forward.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help maintain rhythm while the ribs open through the side body.
What’s Happening In The Body
Obliques, shoulders, wrists, spine, legs — and the body discovering that a side plank can become a surprisingly elegant little cliff edge. The body lifts into a side plank shape while the obliques and abdominals support the trunk and pelvis. The lower shoulder, arm, and wrist bear weight, while the top arm reaches overhead to create a long curved line. The glutes and legs help keep the hips lifted, and the spine lengthens into side-bending. Side Bend is a tidy anatomy lesson in how much work the side body can do while pretending to be graceful and breezy.
Teaching Notes
Watch for the lower shoulder sinking, the hips dropping, or the top arm reaching without support from the trunk. Encourage strong obliques, active legs, lifted glutes, and an easy neck. The aim is a long side arc, not a beautiful shape quietly collapsing at the edges.
For a fuller teaching breakdown, see how to teach Side Bend in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
In Side Bend, the lateral trunk stabilisers, especially the internal obliques, external obliques, and quadratus lumborum (the side-waist support crew), help lift the pelvis and control the side-bending arc. The anterior spinal stabilisers, including the transversus abdominis, help keep the trunk organised so the ribs and pelvis do not wander off in separate directions like two badly behaved shopping trolleys.
The supporting arm uses shoulder stabilisation, scapular stabilisation (the shoulder blade staying organised), and elbow extension to keep the body lifted. The wrist extensors and wrist stabilisers manage the load through the hand, while the top arm uses shoulder flexion and shoulder abduction (the arm reaching up and away) to create the long overhead line.
The lower side of the body uses hip abduction and hip stabilisation to keep the legs connected and the pelvis lifted. The gluteus medius and gluteus minimus help steady the hips, the knee extensors (mainly the quadriceps) keep the legs long, and the ankle-foot plantar flexors (the calf and foot-pointing crew) help create that long classical Pilates line. In ordinary human language, Side Bend is your side body saying, “Yes, apparently I do have a job.”
Notebook Progress
28 doodles down. 6 to go. Your side waist has entered its heroic era.
29. Boomerang
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Boomerang showing the main muscles, movement patterns, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Abdominals: Help control the roll back, lift the trunk, and support the balance.
Hip flexors: Help lift and hold the legs as the body moves into the V position.
Hip extensors: Help keep the legs lifted and organised as the body rolls and changes shape.
Spine: Moves through flexion and articulation as the body rolls back and returns upright.
Shoulders and upper back: Help press the arms into the mat, reach the arms behind, and circle the arms forward.
Legs: Stay long, crossed, active, and coordinated as the leg position changes.
Neck: Stays long so the head follows the movement of the spine without strain.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help organise the rhythm through the rolling, balancing, and folding phases.
What’s Happening In The Body
Abdominals, hip flexors, spine, shoulders, legs — and the body attempting to roll, balance, switch the legs, lift the trunk, sweep the arms, and return with the casual elegance of a Pilates ninja. The abdominals control the roll back and help lift the trunk into the balanced V position. The hip flexors keep the legs lifted, the legs stay crossed and active, and the spine moves through a rounded rolling pattern before returning upright. The shoulders and upper back support the arm actions, first pressing into the mat, then reaching behind, then circling forward. Boomerang is basically a Pilates multitasking exam with a cheerful name and absolutely no sympathy for lazy sequencing.
Teaching Notes
Watch for rushing the roll, losing the leg cross, or letting the shoulders take over the arm sweep. Encourage clear abdominals, smooth spinal articulation, active legs, and steady breathing. The aim is one connected flow, not four exercises trying to leave through different doors.
For a fuller teaching breakdown, see how to teach Boomerang in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
In Boomerang, the spinal flexors, especially the rectus abdominis and obliques, help create the rolling shape and control the sequential lowering and lifting of the spine. The anterior spinal stabilisers, including the transversus abdominis, help support the trunk and prevent the lower back from collapsing into an uncontrolled arch. The movement asks for a controlled posterior pelvic tilt during the roll back (the pelvis doing its tiny backward nod so the spine can roll smoothly rather than clunking down like dropped cutlery).
The hip flexors (including iliopsoas and rectus femoris) help lift the legs and later help raise the trunk into the V position. The hip extensors (including the gluteus maximus and hamstring group) help keep the legs lifted during the roll and leg-switching phase. The hip abductors and hip adductors (the leg-apart and leg-together organisers) help separate and close the legs as the cross changes, while the knee extensors (mainly the quadriceps) keep the knees straight and the ankle-foot plantar flexors (the foot-pointing crew) keep the line long.
The arm work adds a deliciously nerdy shoulder layer. The shoulder extensors help press the arms into the mat and assist the trunk lift, while the shoulder flexors, shoulder abductors, and shoulder internal rotators help circle the arms from back to front. The elbow extensors keep the arms straight, and the latissimus dorsi joins the party as the arms reach back and up. In ordinary human language, Boomerang is what happens when Roll Over, Teaser, Spine Stretch, and a shoulder mobility drill decide to share one suitcase.
Notebook Progress
29 doodles down. 5 to go. Your body has entered the advanced choreography department.
30. Seal
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Seal showing the main muscles, movement patterns, balance system, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Abdominals: Help maintain the rounded shape and control the roll back and return.
Spine: Stays rounded in flexion so the body can roll smoothly along the back.
Hip flexors: Help keep the legs drawn in towards the body while the hips stay open.
Shoulders and upper back: Help organise the arm position while the hands hold the feet.
Legs: Stay open, active, and connected as the feet clap and the body rolls.
Neck: Stays gently curved with the spine so the head does not jam backwards during the roll.
Balance system: Helps the body find its way back upright after rolling through space.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help maintain rhythm while the body rolls, balances, and claps the feet.
What’s Happening In The Body
Abdominals, spine, hip flexors, balance system, legs — and the body briefly becoming a happy little Pilates creature with clapping feet. The body balances in a rounded seated shape before rolling back along the spine and returning upright. The abdominals help hold the curve, the hip flexors keep the legs close, and the shoulders and arms help maintain the connection to the feet. The balance system helps the body return to the starting position, while the feet clap for dramatic effect. Seal is a cheerful little anatomy lesson in control, rhythm, and not letting momentum steal the show.
Teaching Notes
Watch for students throwing the head back, clapping the feet with too much fuss, or losing the rounded spine. Encourage steady abdominals, open hips, relaxed shoulders, and a playful but controlled roll. The aim is a happy seal, not a rolling potato with applause.
For a fuller teaching breakdown, see how to teach Seal in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
In Seal, the spinal flexors, especially the rectus abdominis and obliques, help maintain the rounded C-curve as the body rolls back and returns upright. The anterior spinal stabilisers, including the transversus abdominis, support the trunk from the front so the spine can roll smoothly rather than thudding down like a bag of Pilates potatoes.
The legs are held in hip flexion, hip abduction, and hip external rotation (knees open, hips folded, legs turned out in a very polite seal-like arrangement). The hip flexors help keep the thighs close to the body, while the hip abductors and external rotators, including the gluteus medius, gluteus minimus, and deep outward rotators, help maintain the open-leg shape. The knee flexors (mainly the hamstring group) keep the knees bent, while the ankle-foot plantar flexors (the foot-pointing crew) help create the playful foot-clapping action.
The upper body adds its own nerdy layer. The shoulder flexors, elbow flexors, and scapular stabilisers (the shoulder blade organisers) help keep the arms connected to the legs without yanking the shoulders up towards the ears. The vestibular system (the inner-ear balance system) helps the body recognise where it is in space during the roll. In ordinary language, Seal is your spine, hips, abs, shoulders, feet, and inner ear all agreeing to do something silly, useful, and strangely elegant.
Notebook Progress
30 doodles down. 4 to go. Your spine has joined the performing-seal department.
31. Crab
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Crab showing the main muscles, movement patterns, balance system, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Abdominals: Help maintain the rounded shape and control the roll back and return.
Spine: Stays rounded in flexion so the body can roll smoothly along the back.
Hip flexors: Help keep the legs drawn in close to the body.
Shoulders and upper back: Help organise the arm position as the hands hold the feet or ankles.
Legs: Stay crossed, active, and compact as the body rolls and balances.
Neck: Needs careful control so the head and neck stay protected during the forward balance.
Balance system: Helps the body roll back, return upright, and find the compact balance again.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help maintain rhythm through the rolling movement.
What’s Happening In The Body
Abdominals, spine, hip flexors, shoulders, balance system — and the body turning into a tiny, concentrated Pilates parcel. The body holds a tight rounded shape while the abdominals control the rolling action. The spine stays flexed, the hip flexors help keep the legs close, and the shoulders and arms maintain the connection to the crossed legs. The balance system helps the body return from the roll, while the neck needs particular care as the head moves towards the mat. Crab is a playful exercise, but it is not a casual one; it is basically Rolling Like a Ball after it has read the advanced chapter and bought a tiny clipboard.
Teaching Notes
Watch for too much weight on the neck, rushing the roll, or losing the compact leg shape. Encourage deep abdominals, rounded spine, soft shoulders, and careful control as the head moves towards the mat. The aim is compact and precise, not becoming a tiny human tumbleweed.
For a fuller teaching breakdown, see how to teach Crab in my free Joseph Pilates lesson plan post. Includes infographics, teaching tips, and modifications.
For Pilates Anatomy Nerds
In Crab, the spinal flexors, especially the rectus abdominis and obliques, maintain the deep C-curve needed for the rolling shape. The anterior spinal stabilisers, including the transversus abdominis, help support the trunk so the roll stays controlled rather than becoming a surprise backward escape attempt. The spine moves through controlled flexion (rounding forward), while the body relies on smooth spinal articulation (rolling through the spine segment by segment, not clunk by clunk).
The legs are organised in hip flexion, hip abduction, hip external rotation, and knee flexion (folded, opened, turned out, and crossed like a very compact Pilates pretzel). The hip flexors help keep the thighs close to the trunk, while the hip external rotators and hip adductors help maintain the crossed-leg position. The knee flexors (mainly the hamstring group) keep the knees bent, and the ankle-foot plantar flexors (the foot-pointing crew) help keep the feet active and tidy.
The upper body uses shoulder flexors, elbow flexors, and scapular stabilisers (the shoulder blade organisers) to hold the feet or ankles without yanking the shoulders towards the ears. The deep neck flexors and neck extensors work gently to keep the head and neck controlled as the body rolls and balances. The vestibular system (the inner-ear balance department) helps the body know where it is in space, which is useful because Crab involves briefly becoming a rolling Pilates dumpling with opinions.
Notebook Progress
31 doodles down. 3 to go. Your spine has joined the tiny rolling-crab committee.
32. Rocking
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Rocking showing the main muscles, movement pattern, and breathing support involved in this classical Pilates mat exercise.
Key Anatomy Focus
Back muscles: Help lift the chest and support the spine in extension.
Spine: Moves into extension as the front body opens and the back body works.
Glutes: Help support the pelvis and assist the lift of the thighs.
Legs: Stay active as the knees bend and the thighs lift away from the mat.
Shoulders and upper back: Help hold the feet and organise the lifted chest position.
Hip flexors: Lengthen strongly across the front of the hips as the thighs lift.
Abdominals: Provide front-body support so the lower back does not take over the whole rocking department.
Neck: Stays long so the head follows the line of the spine without being thrown backwards.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help maintain rhythm while the chest opens and the body rocks.
What’s Happening In The Body
Back muscles, spine, glutes, legs, shoulders — and the body briefly becoming a cheerful human rocking horse. The back muscles lift the chest and support the spine in extension while the glutes and legs help lift the thighs. The shoulders and arms hold the feet, creating a bow shape through the whole front body. The hip flexors and front thighs lengthen, while the abdominals help support the centre. Rocking is basically Swan Dive’s bendier cousin: dramatic, strong, and slightly too pleased with itself.
Teaching Notes
Watch for compression in the lower back, the knees pulling too wide, the shoulders gripping, or the neck being thrown backwards. Encourage the lift to come from the whole back body, with the abdominals gently supporting the front of the trunk and the breath keeping the rocking rhythm smooth. The aim is a buoyant bow shape, not “face-down catapult with Pilates socks”. See how to teach Rocking in my free Joseph Pilates lesson plan post.
For Pilates Anatomy Nerds
In Rocking, the spinal extensors (the back-body muscles that lift and lengthen the spine) create and maintain spinal extension. The erector spinae and deeper spinal muscles help lift the chest, while the anterior spinal stabilisers, including the transversus abdominis, provide front-body support so the lumbar spine does not hog the entire movement like a show-off at a Pilates conference.
The legs move into knee flexion (knees bending), while the thighs lift through hip extension (the thighs reaching back and up). The hip extensors, especially the gluteus maximus and hamstring group, help lift the thighs, while the hip flexors and quadriceps lengthen across the front of the hips and thighs. In plain English, the back body works hard while the front body gets a very enthusiastic stretch.
The arms use shoulder extension, elbow flexion, and scapular stabilisation (the shoulder blades staying organised) to hold the feet without dragging the shoulders into the ears. The diaphragm, intercostals, and accessory breathing muscles support the rhythm of the rocking action. Rocking is a wonderful mix of posterior chain activation (the back-body team switching on), front-body lengthening, and just enough momentum to feel playful without turning the mat into a small launchpad.
Notebook Progress
32 doodles down. 2 to go. Your back body has found its rocking chair.
33. Control Balance
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Control Balance showing the main muscles involved in this classical Pilates mat exercise.
Key Anatomy Focus
Abdominals: Help support the pelvis and control the inverted position.
Spine: Stays rounded and lifted as the body balances high on the shoulders.
Shoulders and upper back: Create a stable base so the neck is not asked to run the entire operation.
Neck: Needs space and care, because Control Balance should never feel like a neck exercise.
Legs: Stay active as one leg reaches upward and the other reaches away.
Hip flexors: Help organise the leg position and control the movement of the lower leg.
Glutes: Help support the pelvis and contribute to the lifted leg line.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help maintain calm rhythm in a very upside-down situation.
What’s Happening In The Body
Abdominals, spine, shoulders, legs, neck — and the body briefly becoming a very determined upside-down compass. The abdominals support the lifted pelvis while the spine stays rounded and controlled. The shoulders and upper back provide the base, while the legs reach in opposite directions to create the balance challenge. The neck stays long and protected, the breath stays steady, and the body tries to look calm while performing an exercise that is basically “upside-down precision with a tiny hint of circus”.
Teaching Notes
Watch for weight dropping into the neck, the shoulders collapsing, the spine losing its lifted curve, or the legs becoming floppy and decorative. Encourage a broad upper back, steady abdominals, active legs, and calm breathing. The aim is controlled, spacious, and organised, not “confused upside-down laundry peg”. See how to teach Control Balance in my free Joseph Pilates lesson plan post.
For Pilates Anatomy Nerds
In Control Balance, the spinal flexors and anterior spinal stabilisers help maintain the rounded, lifted position of the trunk and pelvis. The rectus abdominis, obliques, and transversus abdominis provide deep support so the pelvis does not collapse backwards like an overcooked Pilates hinge.
The upper body relies on shoulder extensors, scapular stabilisers, and upper back stabilisers to create a broad, steady base through the shoulders and arms. The deep neck flexors and neck extensors work gently to organise the head and neck, but the weight should be managed through the shoulder girdle and upper back rather than dumped into the cervical spine.
The legs use a mix of hip flexion, hip extension, knee extension, and ankle-foot plantar flexion to create the long reaching lines. The hip flexors help organise the lower leg, while the gluteus maximus, hamstrings, and knee extensors help support the extended leg action. Control Balance is a beautiful mix of inversion control, spinal articulation, posterior chain organisation, and the very nerdy skill of staying calm when the floor has temporarily moved above your face.
Notebook Progress
33 doodles down. 1 to go. Your body has entered the upside-down precision department.
34. Push Up
Joseph Pilates Anatomy Doodle
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A hand-drawn anatomy doodle of Push Up showing the main muscles involved in this classical Pilates mat exercise.
Key Anatomy Focus
Wrists and arms: Bear weight through the hands and help press the mat away.
Shoulders and upper back: Support the shoulder girdle and organise the upper body.
Abdominals: Help support the trunk and pelvis so the lower back does not sag.
Spine: Stays long and organised from head to tail.
Glutes: Help support the pelvis and keep the body line steady.
Legs: Stay active and strong to support the plank position.
Neck: Stays long and aligned with the spine.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles help maintain a steady rhythm while the body holds strong.
What’s Happening In The Body
Wrists, arms, shoulders, abdominals, spine, glutes, legs — and the body becoming one long determined plank. The wrists and arms bear weight while the shoulders and upper back support the upper body. The abdominals help keep the trunk steady, the glutes and legs support the long body line, and the spine stays organised from head to tail. Push Up looks simple, but it is really a full-body committee meeting where everyone must agree not to collapse.
Teaching Notes
Watch for the shoulders sinking, the lower back sagging, the head dropping, or the hips lifting too high. Encourage strong wrists and arms, broad shoulders, steady abdominals, active legs, and smooth breathing. The aim is long, strong, and organised, not “plank-shaped bridge with personal doubts”. See how to teach Push Up in my free Joseph Pilates lesson plan post.
For Pilates Anatomy Nerds
In Push Up, the wrist stabilisers, elbow extensors, shoulder flexors, and scapular stabilisers support the upper body as weight passes through the hands. The serratus anterior, trapezius, and other shoulder blade organisers help keep the shoulder girdle steady, so the chest does not sink between the arms like a tired little suspension bridge.
The anterior spinal stabilisers, including the transversus abdominis, work with the rectus abdominis and obliques to support the trunk and pelvis. This helps maintain spinal alignment and resist unwanted lumbar extension, which is the lower back’s cheeky attempt to sag towards the mat when nobody is watching.
The lower body uses the hip extensors, including the gluteus maximus and hamstring group, to help maintain the long plank line. The knee extensors keep the legs straight, while the ankle-foot plantar flexors and foot stabilisers support the position through the feet. Push Up is a full-body closed-chain exercise, which means the hands and feet stay grounded while the body works as one organised, slightly dramatic, Pilates plank.
Notebook Progress
34 doodles down. 0 to go. The classical matwork anatomy notebook is complete. Your abdominals may now request a small certificate.
Pilates Anatomy Nerd Glossary
Here is the A to Z glossary for the main anatomy keywords used in this doodle course. I’ve kept this focused on the more technical phrases, rather than basic body-part words, so the links help the reader without turning the whole post into a blue-underlined hedgehog.
Abdominal endurance: The ability of the abdominal muscles to keep working steadily over time without handing in a resignation letter halfway through The Hundred.
Abdominal support: The front-body support that helps keep the spine, ribs, and pelvis organised during movement.
Abductors: Muscles that move a limb away from the midline of the body, often helping with side-leg work and pelvic stability.
Accessory breathing muscles: Additional breathing helpers around the neck, chest, shoulders, and ribs. Useful, but not meant to turn every exercise into a shoulder shrug festival.
Adductors: Inner thigh muscles that help draw the legs towards the midline and support leg control.
Ankle-foot dorsiflexors: Muscles that help pull the toes towards the shin.
Ankle-foot plantar flexion: The action of pointing the foot or ankle.
Ankle-foot plantar flexors: Muscles that help point the foot and create a long leg line.
Ankle-foot stabilisers: The small and not-so-small muscles that help organise the foot and ankle during balance, standing, and weight-bearing work.
Anterior chain support: Support from the front-body muscle chain, especially useful when the body has to stay long, lifted, or controlled.
Anterior spinal stabilisers: Front-body stabilisers that help support the spine and pelvis, especially when the limbs are trying to become interesting.
Axial rotation: Rotation around the long axis of the body, often seen when the spine twists while staying lifted.
Back extensors: Back-body muscles that help lift and extend the spine.
Back muscles: Muscles that support, extend, and organise the spine. Learn more about the back muscles.
Breathing muscles: The diaphragm, intercostals, and accessory breathing muscles that help manage breath, rhythm, and ribcage movement.
Closed-chain exercise: Movement where the hands or feet are grounded, such as Push Up or Leg Pull Front.
Deep hip rotators: Small deep muscles around the hip that help rotate and stabilise the hip joint.
Deep neck flexors: Deep muscles at the front of the neck that help support the head and organise neck position.
Diaphragm: The main breathing muscle under the lungs. It helps breathing stay useful instead of turning into dramatic shoulder lifting.
Dynamic spinal articulation: Moving through the spine segment by segment while the body is also travelling, rolling, or balancing.
Elbow extension: The action of straightening the elbow.
Elbow extensors: Muscles that straighten the elbow, especially the triceps.
Elbow flexion: The action of bending the elbow.
Elbow flexors: Muscles that bend the elbow.
Erector spinae: A group of spinal extensor muscles running along the back that help lift and support the spine.
Extension: A lengthening or opening movement. In the spine, extension usually means arching or lifting into a backbend shape.
External obliques: The outer layer of oblique abdominal muscles that help with rotation, side-bending, and trunk support.
External rotators: Muscles that rotate a joint outward, often important around the hip and shoulder.
Flexion: A bending or folding movement. In Pilates, spinal flexion usually means rounding the spine forward.
Front support: A plank-like position where the hands and feet support the body from the front.
Front-body lengthening: The opening or stretching of the front side of the body, especially in extension exercises.
Gluteus maximus: The largest gluteal muscle, important for hip extension and pelvic support.
Gluteus medius: A side hip muscle that helps stabilise the pelvis and move the leg away from the midline.
Gluteus minimus: A deep side hip muscle that helps stabilise and organise the hip joint.
Hip abduction: Moving the leg away from the midline of the body.
Hip abductors: Side hip muscles that move the leg out to the side and help stabilise the pelvis.
Hip adduction: Moving the leg towards the midline of the body.
Hip adductors: Inner thigh muscles that move the leg towards the midline and help control leg position.
Hip circumduction: A circular movement of the leg from the hip joint, as seen in One Leg Circle and Cork Screw-style actions.
Hip dissociation: Moving at the hip while keeping the pelvis and spine steady. Also known as “leg moves, centre behaves”.
Hip extension: Moving the thigh backwards or opening the front of the hip.
Hip extensors: Muscles that extend the hip, including gluteus maximus and the hamstrings.
Hip external rotation: Turning the thigh outward from the hip joint.
Hip external rotators: Muscles that turn the thigh outward at the hip.
Hip flexion: Drawing the thigh towards the trunk or folding at the front of the hip.
Hip flexor control: Using the hip flexors with enough support and precision that they help the exercise instead of taking over completely.
Hip flexors: Muscles at the front of the hip that help draw the thigh towards the trunk. They are very busy in Pilates, and sometimes a bit too keen. Learn more about the hip joint.
Hip joint: The ball-and-socket joint where the thigh bone meets the pelvis. It allows flexion, extension, rotation, abduction, and adduction. Learn more about the hip joint.
Hip mobility: The ability of the hip joint to move freely and usefully without dragging the pelvis along for the ride.
Hip rotation: Turning the thigh inward or outward at the hip joint.
Hip stabilisation: Muscular control around the hip and pelvis so leg movement stays organised.
Hip-knee coordination: The organised relationship between hip and knee movement, useful when the legs fold, extend, or kick.
Iliopsoas: A deep hip flexor group that helps lift the thigh and organise the pelvis.
Inner ear: The balance-sensing part of the ear, linked to the vestibular system.
Intercostals: Muscles between the ribs that help the ribcage expand and contract during breathing.
Internal obliques: A deeper layer of oblique abdominal muscles involved in rotation, side-bending, and trunk support.
Inversion control: The ability to stay organised while the body is partly or fully upside down.
Inverted balance: Balancing while the pelvis and legs are above the torso, requiring control, breath, and calm negotiation with gravity.
Knee extension: The action of straightening the knee.
Knee extensors: Muscles that straighten the knee, mainly the quadriceps.
Knee flexion: The action of bending the knee.
Knee flexors: Muscles that bend the knee, including the hamstrings.
Lateral hip stabilisers: Side hip muscles that help keep the pelvis steady.
Lateral hip stability: The ability of the side hip muscles to help organise the pelvis and leg.
Lateral trunk stabilisers: Side-body muscles that help support the trunk during side bends, side planks, and anti-wobble moments.
Latissimus dorsi: A large back muscle involved in shoulder extension, pulling actions, and upper-body support.
Lumbopelvic stability: The ability to keep the lower back and pelvis organised while the limbs move or gravity makes suggestions.
Neck extensors: Muscles at the back of the neck that help support and extend the head and neck.
Neck flexors: Muscles at the front of the neck that help lift and support the head in curled positions.
Neck stabilisers: Muscles that help keep the head and neck organised during movement.
Obliques: Side abdominal muscles that help with rotation, side-bending, and trunk control.
Open-chain limb movement: Movement where the hand or foot is free in space, such as the reaching limbs in Double Leg Stretch.
Outer hip muscles: Muscles around the side of the hip that help stabilise the pelvis and control leg movement.
Pelvic control: The ability to keep the pelvis organised during movement rather than letting it wander off with enthusiasm.
Pelvic lift: The action of lifting the pelvis away from the mat, often using abdominals, glutes, and spinal control.
Pelvic rotation: Turning or rolling of the pelvis, sometimes useful, sometimes exactly what the teacher is trying to stop.
Pelvic stability: The ability to keep the pelvis steady while the legs or spine move.
Posterior chain: The back-body team, including back muscles, glutes, hamstrings, and calves.
Posterior chain activation: Switching on the back-body muscles to support extension, lifting, or stabilising work.
Posterior chain organisation: Coordinating the back-body muscles so the spine, hips, and legs work together.
Posterior pelvic tilt: A small backward rolling action of the pelvis that can help flatten or support the lower back.
Proprioceptive control: Using body-position feedback to control movement, balance, and timing.
Proprioceptors: Tiny body-position reporters in muscles, tendons, and joints.
Quadratus lumborum: A deep side-back muscle that helps side-bending, spinal support, and pelvis-ribcage organisation.
Reciprocal hip movement: Alternating hip movement where one side works differently from the other, such as in Bicycle.
Reciprocal limb movement: Alternating limb movement where one limb folds, reaches, or moves while the other does something different.
Reciprocal lower-limb pattern: An alternating leg pattern, such as one leg bending while the other extends.
Rectus abdominis: The front abdominal muscle that helps flex the spine and support curled Pilates positions.
Rectus femoris: Part of the quadriceps group. It helps extend the knee and flex the hip, which means it likes to multitask.
Rotation: Turning around an axis, such as twisting the spine or rotating the hip.
Rotator cuff: A group of shoulder muscles that help stabilise and rotate the shoulder joint.
Scapular protraction: The action of the shoulder blades moving around the ribcage away from the spine.
Scapular stabilisation: The shoulder blades staying organised on the ribcage during movement and weight-bearing.
Scapular stabilisers: Muscles that help control the shoulder blades. They stop the shoulders from turning into nervous little earrings.
Serratus anterior: A shoulder blade stabilising muscle that helps protract and upwardly rotate the scapula.
Shoulder abduction: Moving the arm away from the side of the body.
Shoulder abductors: Muscles that help lift the arm away from the side of the body.
Shoulder extension: Moving the arm backwards or behind the body.
Shoulder extensors: Muscles that move the arms backwards or help control arm movement from overhead.
Shoulder flexion: Moving the arm forward or overhead.
Shoulder flexors: Muscles that lift the arms forward or overhead.
Shoulder girdle: The collarbones, shoulder blades, and surrounding muscles that help organise the upper body.
Shoulder horizontal abduction: Moving the arm away from the midline across the horizontal plane, such as opening the arms wide.
Shoulder internal rotation: Turning the upper arm inward at the shoulder joint.
Shoulder internal rotators: Muscles that turn the upper arm inward at the shoulder.
Shoulder stabilisation: Keeping the shoulder joint and shoulder blade organised during movement.
Shoulder stabilisers: Muscles that help keep the shoulder joint and shoulder blade steady.
Side-bending: Bending the trunk to one side.
Spinal alignment: The organised position of the spine in relation to the head, ribs, pelvis, and limbs.
Spinal articulation: Moving through the spine segment by segment, rather than clunking up and down like a folding garden chair.
Spinal extension: Lifting or arching the spine, as seen in Swan Dive, One Leg Kick, Double Leg Kick, Swimming, and Rocking.
Spinal extensors: Back-body muscles that help lift and extend the spine. Learn more about the back muscles.
Spinal flexion: Rounding the spine, as seen in The Hundred, Roll Up, Rolling Back, and many other classical Pilates exercises.
Spinal flexors: Muscles that help round the spine forward, including the abdominals.
Spinal length: A sense of space and organisation through the spine rather than collapsing or compressing.
Spine rotation: Turning the spine around its central axis.
Thoracic extensors: Upper and mid-back spinal extensors that help lift the chest and extend the thoracic spine.
Thoracic rotation: Rotation through the upper and mid back.
Transversus abdominis: A deep abdominal muscle that wraps around the trunk and helps support the spine and pelvis.
Triceps brachii: The back-of-arm muscle that helps straighten the elbow.
Trunk stabilisation: Keeping the torso organised while the limbs or gravity become lively.
Trunk stability: The ability to keep the centre organised while the arms, legs, or gravity attempt to make things lively.
Upper back muscles: Muscles of the upper back that help support the shoulders, spine, and posture.
Vestibular system: The inner-ear balance system that helps the body know where it is in space. Learn more about the vestibular system.
Wrist extension: The action of bending the wrist back, often seen in weight-bearing through the hands.
Wrist extensors: Forearm muscles that help extend and support the wrist.
Wrist stabilisers: Muscles that help keep the wrist organised during weight-bearing.
George’s Blatant Product Plug
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George Watts
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