Free Covid Pilates at Home program

Edit: Obviously this program was started during the Covid Lockdown in 2020. I decided to leave it “as is” as a my little contribution to History. Also, Online is definetly where i feel the most comfortable :)

In these difficult times of containment and isolation, it is essential to create little “me” moments. It is also the perfect opportunity to start your daily pilates routines and invest in your “Happy body” which hopefully will follow you long after the current crisis is over.

So I decided to put online this “5 days” program of 10-15 min pilates progressive workouts. I really hope this will help you to start a new habit. You may repeat the days over.

Enjoy, don’t hurt yourself and KEEP SAFE.

Connect on Facebook to be informed when new session is online

Day 1

Standing cat and dog - 10 reps - no rest

Standing, bent legs, and hands on your knees, alternate position between round back and flat back

Pelvic circles - 5 reps each side - no rest

Standing, straight legs, rotate pelvis right to left then opposite

Single leg circles - 3x5 circles each - rest 1 min

1. Lie on your back

2. Lift one leg, keep the bottom leg straight against the floor, bent foot.

3. Make sure you engage your abs and push your lower back against the floor

4. Draw a circle with the upward leg, both directions

5. Alternate -BREATHE IN AND OUT between each circle

SAW - 10 reps each side - rest 1 min

1. INHALE- Seated, wide legs, lift arms sideways, facing down

2. STRETCH - Twist body and stretch arm forward towards opposite foot.

3. EXHALE - Fold forward slightly and touch your toes

4. INHALE - come back to neutral

5. Repeat on the other side

Single leg stretch -10 reps each side - End

1. INHALE - Lie on your back, lift head and shoulders. KEEP BACK ON THE FLOOR

2. EXHALE - Bend a leg and place your knee on your chest while keeping the other leg straight up. Contract ABS and push lower back against the floor.

3. INHALE AT END OF MOVEMENT - Don’t move your head and torso and change leg. Keep abs engaged Throughout.

FREE COVID PILATES AT HOME PROGRAM

Well here is day 2 of the program. Countries all around Europe are increasing the isolation and mitigation procedures, And we’re still “stuck @ home”.

Today we stay on gentle abdominal work. Only a few changes from yesterday’s workout.

Do not hesitate if you feel like it, to do both workout at different times of the day. Its not like we are over busy. Make it a family activity. Thats already 20 min of your day covered. :) Twice or thrice.

Enjoy, don’t hurt yourself and KEEP SAFE.

Connect on Facebook to be informed when new session is online

Day 2 - Abdominals

Knee lift - 10 reps each side - no rest

1. INHALE - Walk ( in position or actually walk) and bring your knee to your chest.

2. EXHALE - Step down and bring your foot down.

3. Repeat

Pelvic circles - 5 reps each side - no rest

Standing, straight legs, rotate pelvis right to left then opposite.

Single leg circles - 3x5 circles each - rest 1 min

1. Lie on your back

2. Lift one leg, keep the bottom leg straight against the floor, bent foot.

3. Make sure you engage your abs and push your lower back against the floor

4. Draw a circle with the upward leg, both directions

5. Alternate -BREATHE IN AND OUT between each circle

Double leg Stretch - 10 reps each side - rest 1 min

1. INHALE- Lie on your back. Bring both knees to your chest while gently lifting head and shoulders. Keep your legs bent and your hands on your tibias.

2. EXHALE - Stretch arms above your head parallel to the floor. Keep your abs engaged and lower back against the floor. Extend your legs only as far as you don’t lose the lower back contact with floor.

3. INHALE - Repeat 1.

Double leg Circles -5 reps each side - End

1. Lie on your back, lift head and shoulders. KEEP BACK ON THE FLOOR

2. INHALE - Bring both legs vertical. Keep abs engaged and lower back firmly against the floor.

3. EXHALE - Drop both legs sideways while protecting the movement with arms open to the sides. Start gently. With time you’ll go lower and lower. Dont push yourself. Dont hurt yourself. Keep abs engaged throughout.

FREE COVID PILATES AT HOME PROGRAM

Day 3 - Almost full lockdown, fortunately we can still go out for a run or some fresh air, as the sun finally decided to show up….NOW. I’d say the sun has a sense of humour, albeit a dark one, Thank you SUN.

Sorry for delay but yesterday was spent trying to figure out how best to deliver the rest of the program: video or not, online software or keep it simple, etc. So i decided to go with videos and stay on my website. One massive learning curve later, i finally can put day 3 online.

Enjoy, don’t hurt yourself and KEEP SAFE.

Connect on Facebook to be informed when new session is online

Day 3

Rolling shoulders - 10 reps - no rest

1. Roll your shoulders back and forth

2. Bend your head forward and back

3. Repeat

Standing cat and dogs - 10 reps - no rest

Standing, bent legs, and hands on your knees, alternate position between round back and flat back

Roll down - 5 reps - rest 1 min

1. INHALE. Standing straight legs, pull your stomach in

2. EXHALE. bend your head forward, then continue the roll with upper back then lower back. keep stomach in and straight legs

3. INHALE. Roll back up gently and reverse movement

Modified plank - 10 reps each side - rest 1 min

1. INHALE. Plank position, Contact your abs and keep the body straight

2. EXHALE. Dont move the body shape, but only push your feet forward and back. You’ll feel the movement in the wrists.

Leg pull supine - 5 reps each leg - End

1. INHALE. Sit down, straight legs. Keep your arms straight being your torso and keep your hands facing forward.

2. EXHALE. Push on your arms, Lift the pelvis et keep your head high ( chin away from chest)

3. INHALE. Dont move the body, Lift one leg up then back down

4. EXHALE. Alternate legs

FREE COVID PILATES AT HOME PROGRAM

Day 4 is on :) 

New format yet again. I miss my stick figures somehow. I tried myself to a full follow along video. Now technicals are far from perfect, the sound is bad and it is my first attempt at such exercise, so be forgiving :) Somehow the video was cut short so it comes in two installments just like expensive netflix series ;)

Enjoy, don’t hurt yourself and KEEP SAFE.

Connect on Facebook to be informed when new session is online

Day 4

Follow along workout

This is the first video, i was cut short for no “understandable” reason 3 min before the end. So there is vid 2 just after.

FREE COVID PILATES AT HOME PROGRAM

Day 5 

The weekend was put to good use, and i learned a ton about video editing. I decided to stay on a follow along format, but also to add the new exercises of the day as stand alone videos. I think it should help.

So there you are, today’s episodes :)

Problems:

1. The video is out focus. It will be better tomorrow

2. We see a lot of belly. ( not sure what to do about that, ill go through my T-shirts today ) :)

3. Day 5 is missing. It will come.

Enjoy, don’t hurt yourself and KEEP SAFE.

Connect and like on Facebook to be informed when new session is online

Day 6

The workout

New Exercises

Follow along workout - Day 6