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Description

Prevention Pilates


Exercises

Set 1: 1 round
Side Step Reach Up
20 seconds
Cross Legs And Strech
10 seconds
Other Side Cross Legs And Strech
10 seconds
Arms Out Twists
30 seconds
Slow Rolling Toe Touch
30 seconds
Sit Down
6 seconds
Sitting Lean Bsck
30 seconds

Set 2: 3 rounds
Crunches
30 seconds
Arm Circles
6 seconds
Switch Arm Circles
6 seconds
Straight Arm Mini Crunches
6 seconds

Set 3: 1 round
Dipping Your Toes In The Water
45 seconds
Bridge With Leg Lifts
1 minute
Roll Ups
1 minute
Move To Stomach
5 seconds
Breast Stroke
30 seconds
Childs Pose
15 seconds
Move To Back Pull Legs To Chest
7 seconds

Set 4: 2 rounds
Strech Leg
15 seconds
Inword Circles
15 seconds
Outword Circles
15 seconds

Set 5: 1 round
One Leg Out One Leg Bent Switch
30 seconds
Criss Cross
30 seconds
One Leg Out One Leg Up Switch
30 seconds
Curl Up With A Double Leg Reach
45 seconds

Set 6: 1 round
Move To Sitting
6 seconds
Plank
30 seconds
Strech Forward
15 seconds

Set 7: 2 rounds
Move To Side One Knee For Level Three
6 seconds
Lift Leg
20 seconds
Forward And Back
25 seconds
Scissor Top Leg
10 seconds
Scissor Both Legs
15 seconds
Lift Both Legs
15 seconds
Lift Upper Body And Legs
30 seconds
Bend Knees Open Arms Strech
15 seconds

Set 8: 1 round
Move To Stomach
6 seconds
Head On Hand Up Turn
30 seconds
Childs Pose
15 seconds
Move To Back
6 seconds
One Leg Up One Leg Bent V Sit Switch
45 seconds

Set 9: 2 rounds
Move To Side
10 seconds
Side Bend
10 seconds
Rest
10 seconds
Side Bend
10 seconds
Rest
10 seconds
Side Bend With Twist
10 seconds
Rest
10 seconds
Side Bend With Twist
10 seconds
Rest
10 seconds

Set 10: 1 round
Push Up Position
20 seconds
Rollup Tp Stand
6 seconds
Streach Up And Around
15 seconds
Deep Breath Strech Up
10 seconds


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