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How To Teach Saw Joseph Pilates Exercise
Position: 11 of 34
Previous Position: Cork Screw
Next Position: Swan Dive
Also Known As: n/a
Category: Pilates Matwork
Level: Intermediate
Benefits: Strengthen abdominals. Increases spinal articulation.
Precautions: Back injury.
6 Teaching Steps For Saw Pilates Exercise
Step 1) Back
Lie on your back with your legs together.
Step 2) Arms
Arms overhead. Palms face forward.
Step 3) Reach
Inhale, reach your arms overhead and curl your head and shoulders off the mat.
Step 4) Peel
Exhale, peel the spine off the mat, rounding forward and bringing the crown of the head towards the knees.
Step 5) Abdominals
Keep arms parallel to the mat. Abdominals draw into the spine.
Step 6) Return
Inhale, and roll down to the start position.
7 Top Teaching Tips For Saw Pilates Exercise
Tip 1: Stale Air
Imagine wringing the stale air out of your tummy as you twist.
Tip 2: Tilting
Don’t tilt forward trying to reach your foot.
Tip 3: Exhale
Exhale each time you want to go further into the twist.
Tip 4: Knees
Don’t let your knees roll inward.
Tip 5: Shoulders
Don’t round your shoulders.
Tip 6: Neck
Don’t tilt your neck.
Tip 7: Rock
Don’t rock to one side.
3 Beginner Modifications For Saw Pilates Exercise
Beginner Modification 1: Folded Blanket
Sit on a folded blanket or towel.
Beginner Modification 2: Crossed Legs
Sit with your legs crossed.
Beginner Modification 3: Half Saw
Instead of folding all the way down to the mat, bend your knees and fold halfway down.
Free Joseph Pilates Lesson PlanÂ
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates ExercisesÂ
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
