Beginners Pilates programme

Session 1 & 2

Warm ups – 8 minutes
Superman preparation 2 mins
Knee lifts
Single leg stretch 2 mins
Toe Taps
Leg press

Standing balance

Standing balance 3 minutes
Balance & Glutes 3 minutes
Balance 4 minutes

Pilates with bands

Pilates 35 minutes small bands
Pilates for legs with bands 30 mins
Flow with bands 15 minutes

Pilates 2 minutes

Clam – 2 minutes
Leg slides 2 minutes
100 feet on the floor 2 minutes
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