Pilates At Home: Workout 1

01

Knee drops from plank (10 reps)

  • Start in plank, shoulders over wrists
  • Hips in line with shoulders
  • Inhale in plank
  • Exhale bend knees, keep hips level

02

Foot flex forward (5 reps per side)

  • Start in plank, shoulders over wrists
  • Hips in line with shoulders
  • Lift one foot, inhale prepare
  • Exhale flex the foot and rock forward maintain hips in line with shoulders
  • Inhale point the toes and rock back

03

C-curve arm switch (10 reps)

  • Start with knees bent, feet hip distance apart sitting up tall
  • Exhale make the C-curve with your spine, tilt the pelvis back, draw the naval in
  • Reach both arms out in front of you
  • Exhale as you switch the arms

04

C-curve arm switch (10 reps)

  • Start with knees bent, feet hip distance apart sitting up tall
  • Exhale make the C-curve with your spine, tilt the pelvis back, draw the naval in
  • Reach both arms out in front of you
  • Exhale as you switch the arms

05

Shin slides (10 reps)

  • Start on your back
  • Tabletop in the legs, knees over hips, ankles parallel to the knees
  • Imprint the spine, tilt the pelvis back
  • Inhale prepare
  • Exhale slide the shins forward, keep the ankles parallel to the knees, maintain the imprint in the spine
  • Inhale back to tabletop, exhale slide shins forward

06

Single leg toe taps (5 reps per side)

  • Start on your back
  • Tabletop in the legs, knees over hips, ankles parallel to the knees
  • Imprint the spine, tilt the pelvis back
  • Inhale prepare
  • Exhale lower one leg down toes towards the ground, keep the 90 degree angle in your leg, maintain the imprint in your spine
  • Inhale to neutral, exhale opposite leg down

07

Double leg toe taps (10 reps)

  • Start on your back
  • Tabletop in the legs, knees over hips, ankles parallel to the knees
  • Imprint the spine, tilt the pelvis back
  • Inhale prepare
  • Exhale lower both down toes towards the ground, keep the 90 degree angle in your legs, maintain the imprint in your spine
  • Inhale to neutral, exhale both legs down
08

Bicycles (5 reps per side)

  • Start on your back
  • Tabletop in the legs, knees over hips, ankles parallel to the knees
  • Inhale prepare
  • Exhale right shoulder to left knee, right leg extends
  • Maintain the tabletop position in the bent knee!

09

Double leg lowers (5 reps)

  • Start on your back, both legs extended straight up
  • Imprint your spine
  • Inhale
  • Exhale lower the legs for a count of 8, maintain the imprint in your spine
  • Inhale lift the legs to the starting position for a count of 8

10a

Cobra stretch

  • Start on your abdomen
  • Hands under the shoulder
  • Inhale, lift your chest and head, squeeze your scapula together
  • Breath into the abdomen, contract your back muscles

11

Swimming (1 minute or more!)

  • Start on your abdomen
  • Reach your arms out in front of you
  • Lift your chest and head, gaze at the top of your mate
  • Kick arms and legs!

12

Outer glut engagement & holds (5 reps per side, then hold)

  • Start in tabletop, shoulders over wrists, hips over knees
  • Inhale prepare
  • Exhale lift your leg to the side, 90 degree angle in the leg, flex the foot
  • Inhale lower the leg, exhale lift
  • On the 6th lift, fully extend the leg out to the side and hold for 5 breaths

13

Heel lifts (5 reps per side)

  • Begin on your back, knees bent feet on the ground
  • Reach your arms forward, finger tips graze the heels
  • Press down thru your feet, lift your hips
  • Extend one leg up
  • Inhale prepare
  • Exhale, lift the grounded heel off the ground
  • Inhale lower the heel, exhale lift

14
Hip dips (5 reps per side)

  • Begin on your back, knees bent feet on the ground
  • Reach your arms forward, finger tips graze the heels
  • Press down thru your feet, lift your hips
  • Extend one leg up
  • Inhale lower your hips towards the ground
  • Exhale press thru your heel and lift your hips

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