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 :)

learn more about Pilates

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

  
    Phase
    Exercise
    Sets,reps 
    Rest
  

    Warm up
    Standing cat and dog
    10 reps 
    None
  

    Warm up
    Pelvic circles
    5 reps each side 
    None
  

    Workout
    Single leg circles
    3x5 reps each side 
    1 min
    

    Workout
    Saw
    10 reps each side 
    1 min
      

        Cool down
    Single leg stretch
    10 reps each side 
    2 min
  

Day 2

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

Lie on your back
Lift one leg, keep the bottom leg straight against the floor, bent foot.
Make sure you engage your abs and push your lower back against the floor
Draw a circle with the upward leg, both directions
Alternate -BREATHE IN AND OUT between each circle

SAW - 10 reps each side - rest 1 min

INHALE- Seated, wide legs, lift arms sideways, facing down
STRETCH - Twist body and stretch arm forward towards opposite foot.
EXHALE - Fold forward slightly and touch your toes
INHALE - come back to neutral
Repeat on the other side

Single leg stretch -10 reps each side - End

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

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

Lie on your back

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

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

Draw a circle with the upward leg, both directions

Alternate -BREATHE IN AND OUT between each circle

SAW - 10 reps each side - rest 1 min

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

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

EXHALE - Fold forward slightly and touch your toes

INHALE - come back to neutral

Repeat on the other side

Single leg stretch -10 reps each side - End

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

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.

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