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

  
    Phase
    Exercise
    Sets,reps 
    Rest
  

    Warm up
    Knee Lift
    10 reps each side 
    None
  

    Warm up
    Pelvic circles
    5 reps each side 
    None
  

    Workout
    Single leg circles
    3x5 reps each side 
    1 min
    

    Workout
    Double leg stretch
    10 reps each side 
    1 min
      

        workout
    Double leg circles
    5 reps each side 
    2 min
  

Day 1

Day 3

Knee lift - 10 reps each side - no rest

INHALE - Walk ( in position or actually walk) and bring your knee to your chest.
EXHALE - Step down and bring your foot down.
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

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

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

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.
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.
INHALE - Repeat 1.

Double leg Circles -5 reps each side - End

Lie on your back, lift head and shoulders. KEEP BACK ON THE FLOOR
INHALE - Bring both legs vertical. Keep abs engaged and lower back firmly against the floor.
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

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

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

EXHALE - Step down and bring your foot down.

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

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

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

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.

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.

INHALE - Repeat 1.

Double leg Circles -5 reps each side - End

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

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

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.