PILATES SESSION ONE

EXERCISE ONE

DEAD BUGS (LIE ON BACK, LEGS AT TABLE TOP POSITION, ARMS DIRECTLY ABOVE SHOULDERS)

-EXTEND SAME ARM AND SAME LEG X 15 EACH SIDE

-EXTEND OPPOSITE ARM AND LEG X 15 EACH SIDE

-EXTEND ALTERNATING LEGS, BOTH ARMS EXTEND OVERHEAD X 20

-EXTEND ALTERNATING LEGS, CIRCLE ARMS X 10 EACH WAY

-EXTEND BOTH ARMS AND LEGS X 15

EXERCISE TWO - REPEAT 2 TIMES

BICYCLES X 20 SECONDS REGULAR SPEED, 20 SECONDS FAST, 20 SECONDS SLOW

100s

EXERCISE THREE - SIDE LEG SERIES

OPTION ONE LYING ON SIDE ON FLOOR, OPTION TWO ELBOW AND KNEE, OPTION THREE HAND AND TOE

-LEG RAISE X 15

-TOE TAPS FRONT AND BACK X 10 EACH

-CIRCLES X 10 EACH WAY

-PULSES X 10

-HOLD X 10 SECONDS

REPEAT ON OTHER SIDE

EXERCISE FOUR - PLANK SERIES

OPTION ONE KNEES, OPTION TWO TOES, OPTION THREE SINGLE LEG

-HOLD X 30 SECONDS

-PLANK WITH MOVEMENT, MOVING FORWARD AND BACKWARDS THROUGH ANKLES (BODY IN NEUTRAL) X 10

-SHOULDER TAPS X 10 EACH SIDE

-KNEE TO ELBOW X 10 EACH SIDE

-HOLD X 30 SECONDS

EXERCISE FIVE

ROLLING LIKE A BALL X 10

STRETCH

SHELL STRETCH TO STANDING WITH BREATHING