MatPilates

45 Minute, MatPilates Workout

Warm-up

• On hands and knees, arch and flatten back (Cat Stretch) 5 rep
  (Roll on to your back)
• Open book - 3 each side*
• Bridge raise and lower - 5 reps
• Arm circles - 5 reps each direction
• Abdominal curls - 5 reps
• Hundreds exercise - 10 sets of 5 breaths in/5 breaths out*

Exercises

• Half roll back - 5 reps
• Roll like a ball - 10 reps*
• Seated spine twist alternating - 3 each side
• Roll up- 5 reps
• Single leg stretch - 10 sets*
• Double leg stretch - 5 reps*
• Leg circles - 15 reps each leg
• Shoulder bridge - 5 reps each leg
• Single straight leg stretch - 10 sets
• Teaser 6 reps*
  (Roll onto your stomach)
• Breast stroke - 5 reps
• Heel squeeze - 5 reps
• Swimmer - 4 sets of 5 breaths in/5 breaths out*
  (Roll onto your side, legs extended out, head resting on bottom arm)
• Side leg kick forward -10 reps
• Side leg lift- 5 reps
• Side leg circles- 10 each direction
• Bilateral leg lifts- 5 reps*
  (Roll onto your other side and repeat side leg series)
  (Sit up)
• Side bend stretch- 3 each side*
• Open leg rocker- 5 reps
• Seated spine stretch- 5 reps
• Saw - 3 each side alternating*
  (Push up onto your feet and move to back of mat)
• Pilates push-ups- 5 reps*

*Demonstrated on video