{"id":57507,"date":"2020-10-30T07:22:42","date_gmt":"2020-10-30T07:22:42","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/alligator\/"},"modified":"2024-07-20T08:23:58","modified_gmt":"2024-07-20T08:23:58","slug":"alligator","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/alligator\/","title":{"rendered":"Alligator"},"content":{"rendered":"<p>Sit on all fours. Arms under shoulders. Breath in. On out breath, turn head and pelvis left (towards each other). Feel stretch along right side. Repeat on other side. Relax in starting position. <\/p>\n<h3>How to Teach the &#8220;Alligator Pilates Exercise&#8221;, Including 15 Modifications, And A 30 Minute Workout Plan<\/h3>\n<p>Greetings fellow Pilates teacher or serious student.<\/p>\n<p>My name is George Watts. I&#8217;m the creator of the <a href=\"https:\/\/pilateslessonplans.co.uk\/\" target=\"_blank\" rel=\"noopener\">Online Pilates Lesson Planner<\/a>.<\/p>\n<p>The &#8220;Alligator&#8221; Pilates matwork exercise enhances core strength, stability, and flexibility. It\u2019s great for engaging the <a href=\"https:\/\/www.physio-pedia.com\/External_Abdominal_Oblique\" target=\"_blank\" rel=\"noopener\">obliques<\/a> and <a href=\"https:\/\/www.physio-pedia.com\/Transversus_Abdominis\" target=\"_blank\" rel=\"noopener\">transverse abdominis<\/a>\u00a0while promoting spinal mobility.<\/p>\n<p>In this blog, I\u2019ll 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.<\/p>\n<h4>Teaching the Alligator Exercise<\/h4>\n<p><strong>Step 1: Inhale<\/strong><br \/>\nInhale deeply to prepare.<\/p>\n<p><strong>Step 2: Turn Head &amp; Pelvis<\/strong><br \/>\nExhale and engage your core muscles. Simultaneously, turn your head and pelvis to the left, aiming to bring them towards each other.<\/p>\n<p><strong>Step 3: Stretch<\/strong><br \/>\nFeel the stretch along the right side of your body and hold for a moment.<\/p>\n<p><strong>Step 4: Return to Start<\/strong><br \/>\nInhale as you return to the starting position.<\/p>\n<p><strong>Step 5: Repeat on Opposite Side<\/strong><br \/>\nExhale and repeat the movement on the opposite side, turning your head and pelvis to the right, stretching the left side of your body.<\/p>\n<p><strong>Tip 1: Engage Core<\/strong><br \/>\nEnsure your students keep their core engaged to protect the lower back.<\/p>\n<p><strong>Tip 2: Slow &amp; Controlled Movements<\/strong><br \/>\nEncourage a slow and controlled movement to maximise the stretch and muscle engagement.<\/p>\n<p><strong>Tip 3: Breathe Deeply<\/strong><br \/>\nRemind students to breathe deeply and consistently throughout the exercise.<\/p>\n<h4>15 Modifications for the Alligator Exercise<\/h4>\n<p><strong>Modification 1: Seated Alligator<\/strong><br \/>\nTry a seated Alligator, performing the twisting motion from a seated position.<\/p>\n<p><strong>Modification 2: Stability Ball<\/strong><br \/>\nUse a stability ball, placing your hands on it to increase instability and core engagement.<\/p>\n<p><strong>Modification 3: Leg Lift<\/strong><br \/>\nAdd a leg lift on the same side you are turning to for an added challenge.<\/p>\n<p><strong>Modification 4: Resistance Band<\/strong><br \/>\nHold a resistance band in your hands and perform the twist, pulling the band apart to engage the upper body.<\/p>\n<p><strong>Modification 5: Forearms on Ground<\/strong><br \/>\nPerform the exercise with your forearms on the ground for a gentler version.<\/p>\n<p><strong>Modification 6: Shoulder Tap<\/strong><br \/>\nAfter each twist, tap the opposite shoulder with your hand to increase upper body involvement.<\/p>\n<p><strong>Modification 7: Arms Extended<\/strong><br \/>\nPerform the twist with your arms extended straight out to the sides for an additional shoulder workout.<\/p>\n<p><strong>Modification 8: Small Ball<\/strong><br \/>\nPlace a small ball between your thighs to engage the inner thighs during the exercise.<\/p>\n<p><strong>Modification 9: Pelvic Tilt<\/strong><br \/>\nIncorporate a small pelvic tilt as you twist to further engage the lower abs.<\/p>\n<p><strong>Modification 10: Pulses<\/strong><br \/>\nAfter twisting, add small pulsing movements to increase intensity.<\/p>\n<p><strong>Modification 11: Bosu Ball<\/strong><br \/>\nPerform the exercise with your knees on a Bosu ball to challenge your balance.<\/p>\n<p><strong>Modification 12: Ankle Weights<\/strong><br \/>\nAdd ankle weights to increase the resistance for your core and legs.<\/p>\n<p><strong>Modification 13: Arm Reach<\/strong><br \/>\nAs you twist, reach your opposite arm under your body and through to increase the range of motion.<\/p>\n<p><strong>Modification 14: Knees Lifted<\/strong><br \/>\nLift your knees a few inches off the mat while performing the twist to engage your core further.<\/p>\n<p><strong>Modification 15: Combined Movement<\/strong><br \/>\nCombine the twist with the cat-cow movement for a dynamic stretch and engagement.<\/p>\n<h4>30-Minute Workout Plan With the Alligator Exercise<\/h4>\n<p><strong>Warm-Up:<\/strong><\/p>\n<p><strong>Exercise 1: Spinal Rolls<\/strong><br \/>\nBegin with spinal rolls, standing tall and slowly rolling down your spine to touch your toes, then rolling back up.<\/p>\n<p><strong>Exercise 2: Cat-Cow<\/strong><br \/>\nCat-cow stretches on all fours, alternating between arching and rounding your back.<\/p>\n<p><strong>Exercise 3: Hip Circles<\/strong><br \/>\nFinish the warm-up with hip circles, making large circles with your hips to loosen the lower back and hips.<\/p>\n<p><strong>Main Workout:<\/strong><\/p>\n<p><strong>Exercise 4: Alligator<\/strong><br \/>\nStart with the Alligator exercise, focusing on slow, controlled movements.<\/p>\n<p><strong>Exercise 5: Modified Alligator with Leg Lift<\/strong><br \/>\nPerform the Alligator with a leg lift, lifting the leg as you twist.<\/p>\n<p><strong>Exercise 6: Plank to Downward Dog<\/strong><br \/>\nMove into plank to downward dog, lifting your hips into downward dog and returning to plank.<\/p>\n<p><strong>Exercise 7: Alligator with Resistance Band<\/strong><br \/>\nIncorporate the Alligator with a resistance band, using it to add upper body engagement.<\/p>\n<p><strong>Exercise 8: Bird-Dog<\/strong><br \/>\nPerform bird-dog on all fours, extending opposite arm and leg and switching sides.<\/p>\n<p><strong>Exercise 9: Alligator with Pulse<\/strong><br \/>\nDo the Alligator with small pulsing movements at the end of each twist.<\/p>\n<p><strong>Exercise 10: Side Plank<\/strong><br \/>\nTransition into a side plank, holding for a period and focusing on core engagement.<\/p>\n<p><strong>Exercise 11: Alligator with Shoulder Tap<\/strong><br \/>\nPerform the Alligator with a shoulder tap, tapping the opposite shoulder after each twist.<\/p>\n<p><strong>Exercise 12: Bridge Pose<\/strong><br \/>\nMove into bridge pose, lying on your back and lifting your hips into a bridge while engaging glutes and core.<\/p>\n<p><strong>Exercise 13: Alligator on Forearms<\/strong><br \/>\nFinish the main workout with the Alligator on forearms for a gentler version.<\/p>\n<p><strong>Cool Down:<\/strong><\/p>\n<p><strong>Exercise 14: Child\u2019s Pose<\/strong><br \/>\nStart with child\u2019s pose, sitting back on your heels and stretching your arms forward.<\/p>\n<p><strong>Exercise 15: Thread the Needle<\/strong><br \/>\nMove into thread the needle, sliding one arm under the opposite arm while resting your shoulder and head on the mat.<\/p>\n<p><strong>Exercise 16: Seated Forward Fold<\/strong><br \/>\nTransition into a seated forward fold, sitting with legs extended and reaching forward to hold your feet or shins.<\/p>\n<p><strong>Exercise 17: Supine Twist<\/strong><br \/>\nFinish with a supine twist, lying on your back and bringing one knee across your body into a twist.<\/p>\n<p><strong>Exercise 18: Deep Breathing<\/strong><br \/>\nConclude with deep breathing, sitting comfortably with eyes closed and taking deep breaths in through your nose and out through your mouth.<\/p>\n<p>All these Pilates exercises are available within the <a href=\"https:\/\/pilateslessonplans.co.uk\/\" target=\"_blank\" rel=\"noopener\">Online Pilates Lesson Planner<\/a>.<\/p>\n<h4>Conclusion<\/h4>\n<p>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.<\/p>\n<p>The <a href=\"https:\/\/pilateslessonplans.co.uk\/\" target=\"_blank\" rel=\"noopener\">Online Pilates Lesson Planner<\/a> 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.<\/p>\n<p>Happy teaching!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sit on all fours. Arms under shoulders. Breath in. On out breath, turn head and pelvis left (towards each other). Feel stretch along right side. Repeat on other side. Relax in starting position. How to Teach the &#8220;Alligator Pilates Exercise&#8221;, Including 15 Modifications, And A 30 Minute Workout Plan Greetings fellow Pilates teacher or serious [&hellip;]<\/p>\n","protected":false},"featured_media":67261,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[33,35,44,45,38,39],"pose_anatomy":[52,53,54,57,60,62],"pose_chakras":[64,65,66],"pose_therapy":[],"pose_drishti":[95],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-57507","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-arm-balance","pose_types-balance","pose_types-prone","pose_types-seated-floor","pose_types-strengthen","pose_types-stretch","pose_anatomy-arms-shoulders","pose_anatomy-biceps-triceps","pose_anatomy-core","pose_anatomy-knees","pose_anatomy-neck","pose_anatomy-wrists-arms","pose_chakras-base","pose_chakras-sacral-centre","pose_chakras-solar-plexus-centre","pose_drishti-tip-of-nose","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to teach Alligator Pose - GeorgeWatts.org<\/title>\n<meta name=\"description\" content=\"Sit on all fours. 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