Pilates and core strength training
Lesson details
Learning outcome
I can take part in Pilates and core strength training demonstrating the plank and the hundred.
Key learning points
- Move: in a plank, keep your body in a straight line from head to heels by engaging the core.
- Move: in the hundred pose, lie on your back, lift your head and shoulders, extend your legs and pulse your arms.
- Think: strengthening core muscles will also help improve stability, posture and balance for other physical activities.
- Feel: notice any areas of tension or pain in each movement and adjust pose to eliminate any pressure building up.
- Connect: offering feedback to others, to support progression towards the correct technique, develops leadership skills
Keywords
Core strength - having strong muscles in your stomach, sides and back to help you stay balanced and move better
Plank - a position where you hold a straight line from head to heels to enhance core stability and upper body strength
The hundred - core warm-up involving rhythmic arm pumping, while lying on your back with legs lifted
Common misconception
Pilates is easy and only develops flexibility.
Pilates builds core strength, stability and muscular endurance, and can be challenging for all types of athletes. It’s not just stretching, it’s a full-body workout that improves posture, balance and overall strength.
Teacher tip
Use upbeat music to go with the Pilates routine to engage pupils further.
Equipment
1 Pilates mat per pupil, 1 x speaker
Content guidance
Risk assessment required - physical activity
Supervision
Adult supervision required
Licence
Prior knowledge starter quiz
4 Questions
Q1.What shape do you make in a downward dog?
Q2.What should you do when you exhale?
Q3.What does yoga/Pilates help to develop?
Q4.How far should you move into a stretch?
Assessment exit quiz
4 Questions
Q1.Which component of fitness does Pilates develop the least?
Q2.What shape should your body be in when doing a plank?
Q3.What must you always include when giving feedback?
Q4.Where are the core muscles?
To help you plan your 11 physical education lesson on: Pilates and core strength training, download all teaching resources for free and adapt to suit your pupils' needs...
To help you plan your 11 physical education lesson on: Pilates and core strength training, download all teaching resources for free and adapt to suit your pupils' needs.
The starter quiz will activate and check your pupils' prior knowledge, with versions available both with and without answers in PDF format.
We use learning cycles to break down learning into key concepts or ideas linked to the learning outcome. Each learning cycle features explanations with checks for understanding and practice tasks with feedback. All of this is found in our slide decks, ready for you to download and edit. The practice tasks are also available as printable worksheets and some lessons have additional materials with extra material you might need for teaching the lesson.
The assessment exit quiz will test your pupils' understanding of the key learning points.
Our video is a tool for planning, showing how other teachers might teach the lesson, offering helpful tips, modelled explanations and inspiration for your own delivery in the classroom.
Explore more key stage 4 physical education lessons from the Health and wellbeing: yoga, pilates and mindfulness for life unit, dive into the full secondary physical education curriculum, or learn more about lesson planning.