Equipment required
This workout is suitable for Pilates beginners or for individuals currently managing an injury or who have a limited range of movement.
Equipment required:
Exercise Mat: If you don’t have an exercise mat you can use a blanket, towel or duvet. If you can’t get up and down from the floor, you can do the workout on your bed.
Cushion/Pillow: Please ensure you have a cushion to kneel on, if you can’t kneel at all, please use a chair for alternative exercises.
Water: Please make sure you have some water.
Workout Plan
- Thread the Needle
- Cat Stretch
- Kneeling Scapula
- Hip Flexor stretch
- Lateral Bridge
- Single Leg Bridge
- Dead Bug
- Curl Up Table Top Legs
- Flamingo
- Lunge with Rotation
- Saw
- Scissors
- Dart
- Push Up – Kneeling
- Swimming
- Rest Position
- V Legs Rollback
- V Legs Forward Reach
- Shoulder Press (A-frame)
- Up Dog, Down Dog
- Lying Figure 4 Stretch
- Hundred with Leg Reaches
- Corkscrew
- Plank Shoulder Taps
- Side Plank Kneeling
- Full Superman
- Side Plank Kneeling
- Rest Position + Lat Stretch
- Hamstring Stretch
- Mermaid
- Roll Down