Alligator

How to Teach the "Alligator Pilates Exercise", Including 15 Modifications, And A 30 Minute Workout Plan

Greetings fellow Pilates teacher or serious student.

My name is George Watts. I'm the creator of the Online Pilates Lesson Planner.

The "Alligator" Pilates matwork exercise enhances core strength, stability, and flexibility. It’s great for engaging the obliques and transverse abdominis while promoting spinal mobility.

In this blog, I’ll explore how to teach the Alligator exercise, provide 15 modifications to suit different fitness levels, and offer a 30-minute workout plan incorporating this exercise.

Teaching the Alligator Exercise

Step 1: Inhale
Inhale deeply to prepare.

Step 2: Turn Head & Pelvis
Exhale and engage your core muscles. Simultaneously, turn your head and pelvis to the left, aiming to bring them towards each other.

Step 3: Stretch
Feel the stretch along the right side of your body and hold for a moment.

Step 4: Return to Start
Inhale as you return to the starting position.

Step 5: Repeat on Opposite Side
Exhale and repeat the movement on the opposite side, turning your head and pelvis to the right, stretching the left side of your body.

Tip 1: Engage Core
Ensure your students keep their core engaged to protect the lower back.

Tip 2: Slow & Controlled Movements
Encourage a slow and controlled movement to maximise the stretch and muscle engagement.

Tip 3: Breathe Deeply
Remind students to breathe deeply and consistently throughout the exercise.

15 Modifications for the Alligator Exercise

Modification 1: Seated Alligator
Try a seated Alligator, performing the twisting motion from a seated position.

Modification 2: Stability Ball
Use a stability ball, placing your hands on it to increase instability and core engagement.

Modification 3: Leg Lift
Add a leg lift on the same side you are turning to for an added challenge.

Modification 4: Resistance Band
Hold a resistance band in your hands and perform the twist, pulling the band apart to engage the upper body.

Modification 5: Forearms on Ground
Perform the exercise with your forearms on the ground for a gentler version.

Modification 6: Shoulder Tap
After each twist, tap the opposite shoulder with your hand to increase upper body involvement.

Modification 7: Arms Extended
Perform the twist with your arms extended straight out to the sides for an additional shoulder workout.

Modification 8: Small Ball
Place a small ball between your thighs to engage the inner thighs during the exercise.

Modification 9: Pelvic Tilt
Incorporate a small pelvic tilt as you twist to further engage the lower abs.

Modification 10: Pulses
After twisting, add small pulsing movements to increase intensity.

Modification 11: Bosu Ball
Perform the exercise with your knees on a Bosu ball to challenge your balance.

Modification 12: Ankle Weights
Add ankle weights to increase the resistance for your core and legs.

Modification 13: Arm Reach
As you twist, reach your opposite arm under your body and through to increase the range of motion.

Modification 14: Knees Lifted
Lift your knees a few inches off the mat while performing the twist to engage your core further.

Modification 15: Combined Movement
Combine the twist with the cat-cow movement for a dynamic stretch and engagement.

30-Minute Workout Plan With the Alligator Exercise

Warm-Up:

Exercise 1: Spinal Rolls
Begin with spinal rolls, standing tall and slowly rolling down your spine to touch your toes, then rolling back up.

Exercise 2: Cat-Cow
Cat-cow stretches on all fours, alternating between arching and rounding your back.

Exercise 3: Hip Circles
Finish the warm-up with hip circles, making large circles with your hips to loosen the lower back and hips.

Main Workout:

Exercise 4: Alligator
Start with the Alligator exercise, focusing on slow, controlled movements.

Exercise 5: Modified Alligator with Leg Lift
Perform the Alligator with a leg lift, lifting the leg as you twist.

Exercise 6: Plank to Downward Dog
Move into plank to downward dog, lifting your hips into downward dog and returning to plank.

Exercise 7: Alligator with Resistance Band
Incorporate the Alligator with a resistance band, using it to add upper body engagement.

Exercise 8: Bird-Dog
Perform bird-dog on all fours, extending opposite arm and leg and switching sides.

Exercise 9: Alligator with Pulse
Do the Alligator with small pulsing movements at the end of each twist.

Exercise 10: Side Plank
Transition into a side plank, holding for a period and focusing on core engagement.

Exercise 11: Alligator with Shoulder Tap
Perform the Alligator with a shoulder tap, tapping the opposite shoulder after each twist.

Exercise 12: Bridge Pose
Move into bridge pose, lying on your back and lifting your hips into a bridge while engaging glutes and core.

Exercise 13: Alligator on Forearms
Finish the main workout with the Alligator on forearms for a gentler version.

Cool Down:

Exercise 14: Child’s Pose
Start with child’s pose, sitting back on your heels and stretching your arms forward.

Exercise 15: Thread the Needle
Move into thread the needle, sliding one arm under the opposite arm while resting your shoulder and head on the mat.

Exercise 16: Seated Forward Fold
Transition into a seated forward fold, sitting with legs extended and reaching forward to hold your feet or shins.

Exercise 17: Supine Twist
Finish with a supine twist, lying on your back and bringing one knee across your body into a twist.

Exercise 18: Deep Breathing
Conclude with deep breathing, sitting comfortably with eyes closed and taking deep breaths in through your nose and out through your mouth.

All these Pilates exercises are available within the Online Pilates Lesson Planner.

Conclusion

Teaching the Alligator exercise in Pilates requires attention to form and engagement of the core muscles. By adding modifications, you can tailor the exercise to different fitness levels and needs.

The Online Pilates Lesson Planner offers over 1000 Pilates pre-filled exercises and over 100,000 pre-filled Pilates workouts. Users can create their own Pilates workouts in under 5 minutes.

Happy teaching!