Pilates 101

You will need a mat and a chair for this 3 series workout. This program offers the Pilates Footwork, Bridging, and Spinal Articulation. Enjoy and have fun!

Exercises

Satz 1: 1 Runde

Standing Deep Breathing

45 seconds

Up and Down Neck Tilts

30 seconds

Standing Cat Cow

45 seconds

Standing Forward Bend

30 seconds

Heel Toe Rocks

30 seconds

Tippy Toes

45 seconds

High Heel Parallels

45 seconds

Tip Toe Squats

45 seconds

Horse Stance with Heel Ups

45 seconds

Plie Squats with Tip Toes

45 seconds

Ankle Flips

45 seconds

High Knee Obliques

45 seconds

Satz 2: 1 Runde

Tip Toe Glute Bridge

45 seconds

Pelvic Tilt Bridge

45 seconds

Glutes 100

45 seconds

Satz 3: 1 Runde

Spinal Flex

30 seconds

Yoga Shoulder Shrugs

30 seconds

Circle of Joy

30 seconds

Simple Seated Twist

45 seconds

Knee Hugs

30 seconds

Angel Arms

45 seconds

Ankle Grabbers

45 seconds

Ab Curls

30 seconds

Ab Choppers

30 seconds

Roll Downs

45 seconds

Satz 4: 1 Runde

Pilates Right Leg Climbs

30 seconds

Pilates Left Leg Climbs

30 seconds

Y-T-A

1 minute

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