Work Sheets

Work Sheets

There are currently three Work Sheets for you to look over. We hope they give newcomers an idea of the types of exercise that are included in Caroline’s Pilates classes and that they provide a good guide for those who have already embarked upon this programme.

Worksheet 1

12 exercises

Caroline lying on her back on a mat, knees bent and feet flat, arms reaching long beside her hips with the head and shoulders lifted — the Hundred, beginners’ version — 100's

Caroline on her back with knees bent, hands behind her head, curling the head and shoulders off the mat — Ab Prep

Caroline on her back with knees bent, one knee opened out to the side towards the floor while the pelvis stays still — Bent Knee Fallout

Caroline on her back, seen from a lower angle, one bent knee falling out to the side, arms resting by her sides — Bent Knee Fallout 2

Caroline on her back with knees bent, hips lifted into a bridge so the body makes a straight line from shoulders to knees — Bridge

Caroline kneeling and folded forward over her thighs, forehead towards the mat, arms alongside her body — Child’s Pose — Child's Pose

Caroline on her back with one knee bent and the other leg raised straight towards the ceiling, hands holding the raised leg — a hamstring stretch — Hamstring Streech

Caroline on her back with knees bent, arms out to the sides, both knees rolled over to one side — Hip Roll

Caroline on her back, knees together and rolled to the other side, shoulders staying on the mat — Hip Roll 2

Caroline on her back with one knee bent, the other leg lifted straight a little way off the mat — Single Leg Lift

Caroline on her back, one knee bent and the other heel sliding away along the mat to straighten the leg — Sliding Leg

Caroline on her back with one arm reaching overhead and the opposite leg extended, the other knee bent — the Starfish — Starfish

Worksheet 2

20 exercises

Caroline on her back with both legs lifted and bent to ninety degrees, head and shoulders curled up, arms reaching long — the Hundred at 90 degrees — 100's 2

Caroline on her back, head and shoulders curled up, one leg extended straight towards the ceiling — Ab Prep 2

Caroline on her back with one leg lifted, the knee bent, opening it out to the side — Bent Knee Fallout 2a

Caroline lying on her back with knees bent, arms long by her sides, bracing the abdominals — Brace

Caroline on her back with one bent knee falling out to the side and the other foot flat, hands resting on the pelvis — Bent Knee Fallout 2

Caroline on all fours with a flat, neutral back, looking down at the mat — the start of the Cat Stretch — Cat Stretch 1a

Caroline on all fours with the back rounded up towards the ceiling and the head dropped — the Cat Stretch — Cat Stretch

Caroline lying on her side with knees bent and stacked, the top knee opened upwards like a clam shell, one hand behind her head — Clam

Caroline on her back with knees bent, hands behind her head, rotating the upper body towards one knee — Criss Cross Prep 1

Caroline on her back, hands behind her head, upper body rotated to the other side towards the opposite knee — Criss Cross Prep 1a

Caroline lying face down with both legs lifted a little way off the mat, forehead resting on her hands — Double Leg Lift

Caroline lying face down with hands in a diamond under the forehead, lifting the head and upper chest slightly off the mat — Diamond Press

Caroline on her back holding one straight leg up towards the ceiling with both hands, the other knee bent — Hamstring Stretch 1a

Caroline lying on her side with the body long, lifting and lowering the top leg with the heel leading — Heal Drops

Caroline on her back with both legs lifted and bent to ninety degrees, knees rolled over to one side — Hip Roll 2

Caroline on her back with legs lifted and bent, knees rolled to the other side, shoulders staying down — Hip Roll 2a

Caroline sitting with legs folded to one side, one hand on the floor and the other arm arching overhead in a side stretch — the Mermaid — Mermaid 1

Caroline sitting with legs wide, rotating the trunk and reaching one hand towards the opposite foot — the Saw — Saw

Caroline kneeling and folded forward over her legs with arms stretched out in front — the Shell Stretch — Shell Stretch 1

Caroline sitting tall with legs straight in front, arms reaching forward, curling the spine forward over the legs — the Spine Stretch — Spine Stretch

Worksheet 3

19 exercises

Caroline on her back with both legs extended straight and low, head and shoulders curled up, arms reaching long — the full Hundred — 100's 3

Caroline on her back with hands behind her head, one leg extended and the trunk rotated towards the bent knee — Criss Cross Prep 2

Caroline on her back, hands behind her head, rotated the other way with the opposite leg extended — Criss Cross Prep 2a

Caroline lying face down, upper body lifted a little way off the mat, arms reaching back along her sides, legs long — the Dart — Dart

Caroline on her back with one arm reaching overhead and the opposite leg lifted with a bent knee — the Dead Bug — Dead Bug

Caroline lying face down propped on her forearms, one heel kicking in towards the buttock — Front Leg Kick

Caroline on her back hugging both knees in towards her chest, head resting on the mat — Lower Back & Glut Stretch

Caroline in a side plank on one hand with legs stacked, the top arm reaching over her head — the Mermaid into side plank — Mermaid 2

Caroline balanced on her sit bones holding her ankles with legs open in a V — the Open Leg Rocker — Open Leg Rocker 1

Caroline rolled back onto her shoulders holding her ankles with legs in a V, in the middle of the Open Leg Rocker — Open Leg Rocker 1a

Caroline balanced on her sit bones in a tight ball, knees hugged in and head tucked — Rolling Like a Ball — Rolling like ball 1

Caroline rolled back onto her upper back in a tight ball, knees held in, in the middle of Rolling Like a Ball — Rolling like ball 1a

Caroline on her back with head and shoulders curled up, one straight leg held up and the other extended low — the Scissors — Scissors

Caroline kneeling and folded forward with the arms swept round to one side — a Shell Stretch with a side reach — Shell stretch 2

Caroline on her back with one leg raised straight to the ceiling, the other leg long on the mat, circling the raised leg — Single leg circles 1a

Caroline on her back with one leg lifted straight and angled across the body, arms flat by her sides — Single Leg Circles — Single leg circles 1

Caroline lying face down with arms and legs extended, lifting one arm and the opposite leg — Swimming — Swimming 1

Caroline lying face down lifting the other arm and opposite leg — the second side of Swimming — Swimming 1b

Caroline lying face down with both arms and both legs lifted off the mat at once — the full Swimming position — Swimming 2

Worksheet 4

16 exercises

Caroline balanced in a V-sit with legs lifted and crossed at the ankles, arms reaching forward — the start of the Boomerang — Boomerange 1

Caroline rolled back onto her shoulders with legs overhead, the second stage of the Boomerang — Boomerange 2

Caroline balanced on her sit bones with legs lifted high and arms reaching up beside them, the third stage of the Boomerang — Boomerange 3

Caroline balanced in a V with arms swept behind her back, the fourth stage of the Boomerang — Boomerange 4

Caroline folded forward over her legs with the arms reaching behind and up, finishing the Boomerang — Boomerange 5

Caroline on her back with hands behind her head, one leg extended and the trunk rotated towards the bent knee — the Criss Cross — Criss cross 3

Caroline on her back, hands behind her head, rotated to the other side with the opposite leg extended — Criss cross 3a

Caroline on her back with head and shoulders curled up and both straight legs lowered towards the mat — Double leg drop

Caroline on her back with both straight legs raised towards the ceiling, arms flat by her sides — Double leg drop 1a

Caroline lying on her side with the body long, both legs lifted together off the mat — Double leg lift side

Caroline on her back with head and shoulders curled up, arms reaching overhead and both legs extended away — the Double Leg Stretch — Double leg stretch

Caroline in a full side plank on one hand with the top arm reaching over her head — Mermaid into side plank — Mermaid 3 to side plank

Caroline lying on her side, propped on one elbow, stretching the length of the body — Side stretch

Caroline on her back with head and shoulders curled up, one knee hugged in and the other leg extended — the Single Leg Stretch — Single leg stretch 1

Caroline on her back, curled up, with the legs changed over in the Single Leg Stretch — Single leg stretch 2

Caroline seated with hands planted behind her and hips lifted off the mat, bending the elbows — a tricep dip — Tricep dip

New worksheets

6 handwritten sheets

New worksheets available — six sheets in Caroline’s own hand, each a short home routine with stick-figure drawings.

Caroline’s handwritten worksheet 1 headed “Supine Abdominals, 8 Reps Each”: stick-figure drawings with notes for the Brace, 100’s on the floor, Pelvic Bridge, Single Leg Stretch and a knees-to-chest stretch — Worksheet 1 — Supine AbdominalsBrace · 100’s · Pelvic Bridge · Single leg Stretch · knees to chest stretch

Caroline’s handwritten worksheet 2 headed “Supine Abdominals, 8 Reps Each”: stick-figure drawings with notes for 100’s at 90 degrees, Oblique, Scissors, Stretch, C-Curve and Spine Stretch — Worksheet 2 — Supine Abdominals100’s at 90° · Oblique · Scissors · Stretch · C-Curve · Spine Stretch

Caroline’s handwritten worksheet 3 headed “Prone, on tummy, Back + Glutes, 8 Reps Each”: stick-figure drawings with notes for Single leg lifts, Diamond Press, Double leg lift, Childs pose, Swimming and Child 2 — Worksheet 3 — Prone, Back + GlutesSingle leg lifts · Diamond Press · Double leg lift · Childs pose · Swimming · Child 2

Caroline’s handwritten worksheet 4, “max 8 Reps”: stick-figure drawings with notes for full 100’s, Single leg stretch, Double leg stretch, Criss cross, Roll up and roll down, Knees to chest and Cross sling stretch — Worksheet 4100’s · Single leg stretch · Double leg stretch · Criss cross · Roll up + roll down · Knees to chest · Cross sling stretch

Caroline’s handwritten worksheet 5 headed “4 Point Kneel, 8 Reps Max”: stick-figure drawings with notes for Cat Stretch, Superman, Downdog, Tricep press up and Childs pose — Worksheet 5 — 4 Point KneelCat Stretch · Superman · Downdog · Tricep press up · Childs pose

Caroline’s handwritten worksheet 6 headed “Legs + glutes, 8 Reps max”: stick-figure drawings with notes for Clam, Leg lifts, Single Leg Circles, Round the World and Glute Stretch, ending “Then, Change Sides!” — Worksheet 6 — Legs + GlutesClam · Leg lifts · Single Leg Circles · Round the World · Glute Stretch · Then, Change Sides!

Videos

Five short videos from Caroline: Spiky Balls, Foam Roller, Circle 1, Prone Overall and Side lying.

Watch the videos