Pilates workout programme

the warm up

Don't forget to warm up before you get started! Click on each exercise to see a demonstration:

Accordion in HTML5

Head Tilt

Full Roll Down

Back Stroke

Lateral Bend

Chair Sits

the workout

Duration: 20 mins | Level: Intermediate | Equipment: Yoga mat

10 exercises / 45 seconds on / no rest / repeat circuit x 3 / rest 45 seconds in between circuits

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Sumo Squat With Heel Lift (45 seconds)

Starting in an externally rotated position:

Inhale - to bend your knees and sink your hips down till your thighs are parallel to the floor. Add a single heel lift at the bottom.

Exhale - to drive through your feet back to an upright position.

Good Morning in Sumo Squat (45 seconds)

Inhale - Hold the bottom of your sumo squat and hinge your torso forward with a lengthened spine.

Exhale - to come back up.

Forward Reach (45 seconds)

Maintaining a high plank position, reach one arm forward keeping your hips square to the mat. Repeat to the other side and keep alternating arms for the whole duration.

Kneeling Side Kick (45 seconds)

Inhale - to reach the top leg forward with a flexed foot.

Exhale - To reach the leg back in line with the hip with a pointed foot

Double Leg Lifts - right (45 seconds)

Starting in side lying position inhale to prepare:

Exhale - to lift both legs off the mat.

Inhale - to lower with resistance.

Single Leg Stretch (45 seconds)

Start by lying down on your back - inhale to prepare.

Exhale - with an imprinted spine and head lifted off the mat, extend one leg out on a diagonal, whilst hugging the opposite knee into your chest. Change legs on the exhale.