Home Power Workout #1 This home Pilates mat workout is designed for you to use as a supplement to your Studio Pilates

International ® classes or DVDs. Pilates is always best done under the guidance of a certified Studio

Pilates International instructor® but I understand that sometimes you want to work out and getting

into a studio or making it to a class is just not possible.

Please enjoy this workout that I have created for you and don’t forget that it’s the frequency or how

often you workout that that drives results....

Medical Warning:

You should consult your doctor before starting this or any other exercise program particularly if you

suspect or are aware you have a coronary condition, a pre-existing injury or pain or any other

physical deficiency. Do not over exert yourself and work at your own pace. Stop immediately if you

feel pain or discomfort and consult your doctor.

By undertaking this exercise program (including the use of any equipment purchased through this

program), you acknowledge that you do so at your own risk and that the creators, producers,

instructors and distributors of this program (together with their servants and agents) will not be held

liable for any personal injury, loss or liability of whatsoever nature (whether for breach of duty or

contract) arising because of or in connection with your undertaking this exercise program and advice

contained in this program.

Hot tips for getting the most out of your workout:

Make sure you’re well rested and are thinking clearly before starting your workout routine. Ensure

you have a comfortable exercise mat to prevent any discomfort and enhance the enjoyment of your

class.

If you are using equipment ensure you check it before each and every time you use it for signs of

wear and tear for your safety. Ensure you have plenty of room and there is nothing you can possibly

bump into and cause damage to yourself or to property.

Work within your limits at all times....if an exercise looks too difficult for you then don’t attempt it.

Please omit exercises from this routine if they cause you any discomfort, look too difficult or you do

not enjoy.

You should never feel any pain in the neck, back or any of the joints at any stage throughout your

workout routine. If you do then discontinue immediately and consult a medical practitioner.

Set a goal that you can work towards and schedule your exercise in advance and stick to your

schedule.

Enjoy your workout....

Abdominal Curl – Start flattening the abs

Oblique Curl – Start warming up the obliques

Single leg stretch – Lets start to build your abdominal endurance

Lying on your back with your feet down on the floor or in tabletop to challenge as pictured, knees squeezed together and the

fingers interlocked behind the head to support the neck. Elbows wide, T-Zone. Exhale as you slowly curl your ribs to your hips

and lifting your head and shoulders curling your upper body up. T-Zone tight, drawing your belly button in towards your spine

to flatten your abdominals. Inhale and slowly relax back down. Repeat this 20 - 30 times slowly.

Lying on your back with your feet down on the floor or in tabletop to challenge as pictured, knees squeezed together and the

fingers interlocked behind the head to support the neck. Elbows wide, T-Zone. Exhale as you slowly curl your ribs to your hips

and lifting your head and shoulders curling your upper body upwards and rotating the upper body drawing your opposite rib

towards your opposite hip. T-Zone tight, drawing your belly button in towards your spine to flatten your abdominals. Inhale

and slowly relax back down. Repeat this 20 - 30 times each side slowly.

Lying on your back with your legs in a tabletop position, the hands gently wrapped around one knee. T-Zone and curl the ribs to

your hips lifting your head and shoulders and stay in this curled up position with your abs flat. Exhale as you slowly extend the free

leg out at a 45 degree angle and gently drawing the bent leg in towards you. Inhale as you return the leg back in and change the

hands over. Repeat this 50 times - 25 times each leg.

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Hundreds – Now let’s take it up a notch

Criss Cross – Sculpt and tone the waist and flatten the tummy

Lie on your back, with your knees bent and holding the knees. Curl your ribs to your hips by lifting your head and

shoulders crunching the abdominals but keeping them flat, T-Zone tight and drawing the navel to the spine. Bring your

hands down by your hips and simultaneously extend your legs straight up towards the ceiling. Hold this position for 10

breaths and do tiny little pulses with the hands up and down – breathe in for the count of five and breathe out for the

count of five to get to 100 pulses with the hands.

Lying on the back, with your legs bent up in a tabletop position, held hip distance apart with your hands behind your

head with the elbows wide. T-Zone. Curl the ribs to the hips lifting the head and shoulders and hold up in this position.

Exhale and rotate the upper body drawing the ribcage towards the opposite hipbone and extend the other leg out

straight. Inhale and return back to the centre maintaining the curl up of the upper body and swap to the other side.

Repeat 50 times-25 each side

Double Leg Lift – This tones the sides

Clam – Start toning the buttocks with the clam

Lying on your side with your underneath arm extended above the head, your hips stacked one on top of each other and your top

arm on the floor in front of you for balance. T-Zone. Exhale and draw the top hip up towards the rib cage squeezing the side of the

waist and raising the legs upwards squeezing through the side of the waist. Inhale and slowly relax back down. Repeat 20 times

then change sides.

Lie on the side with the knees bent, feet back in line with the body, knees in front of the body. Roll the top hip forward slightly

and keep it forward, create a small space between your waist and the floor, feet up in the air. T-Zone. Exhale and squeeze the

top buttock and slowly raise the top knee up towards the ceiling keeping the feet together. Inhale and return the knee back to

the starting position. Do 30 reps each side

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Clam Kickout – Increase the difficulty of the clam and make it a little more functional

Leg Circles – That leg may start to feel a little heavy by now....

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Lie on the side with the knees bent, feet back in line with the body, knees in front of the body. Roll the top hip forward slightly

and keep it forward, create a small space between your waist and the floor, feet up in the air. T-Zone. Exhale squeeze the top

buttock and slowly raise the top knee up towards the ceiling keeping the feet together then extend the top leg out straight in

line with the body at a 45 degree angle. Inhale return the knee back to the starting position. Do 30 reps each side

Lying on your side with your underneath leg bent for support, extend the top leg straight. Keeping it straight proceed to circle the leg

in a slow controlled manner avoiding any movement through the waist & torso. Do 30 circles in each direction

Kneeling Side Kick- A real killer and targets both buttocks, one to raise the leg and the other to

stabilize

Triceps Circles – This is great for toning the back of the upper arms

Kneeling on all fours with the hands directly under the shoulders with the hands shoulder width apart, back straight, T-Zone tight.

Inhale and bend your elbows going halfway to the mat then shift the body weight forward over and past the hands. Keeping the elbows

tight into the waist as you exhale and press back up circling back to the start position. Build up to 2 sets of 20 reps.

Remember to keep your elbows by your sides throughout the movement and your shoulders away from your ears.

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Kneel on one knee, with the other leg held out straight and lifted to hip height. Place one hand on your hip and the other on the

mat, about 60cm from your knee, so that your hand, head, hip and lifted leg are all in one straight line. T-Zone. Exhale and raise

the leg squeezing the buttock muscles, inhale and lower the leg without it touching the mat.

Repeat 50 times with a 10 second high hold at the end then change sides.

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Horse Kick – Tone the butt and back of the leg

Mermaid Stretch – Stretch out the side of the waist

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Kneeling on all fours. Extend one leg straight out behind you. Keeping the T-Zone tight and ensuring there is no arching at

all through the back, squeeze the buttock and exhale as you raise the straight leg up in line with the body, inhale and

lower the leg slightly. Do 50 reps each leg.

Kneeling with the legs folded to one side placing one hand on the knee and take the other arm up and over the body as

pictured. Feel the stretch down the side of the body and into the waist. Hold for 30 seconds each side breathing deeply.

Buttock Stretch – you worked them hard....now they deserve a stretch

Flight – Improves the posture

Hinge – Target and tone the front of the thighs

Lying on the back. Cross the right ankle over the left knee. Reach the arms through the hole in the legs and hold onto the left knee

with both hands. Draw the left knee in towards you as you breathe deeply feeling it stretch the butt. Hold this stretch for 30

seconds each side.

Lie face down with the arms by your sides, palms turned up. Slide the shoulders down and back and lift the arms up off the floor 2

inches. Hold the arms at this height.

Then rotate the hands by turning the palms up, then down continuously. Inhaling for 5 rotations and exhaling for 5 rotations. Continue

for 1 minute.

Kneel on the mat with your arms stretched out in front of you at shoulder height. Lean your whole body backwards in one line, like a

falling tree, hinging from the knees. Hold for a second and then return to vertical. 2 x 20 reps

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Hip Flexor Stretch – Now give the thighs a stretch

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Kneeling with one leg out in front. T-Zone. Exhale and tuck the pubic bone towards the belly button tucking the bottom under making

sure the hips are square. Continue to breathe deeply and focus on the tucking of the pelvis. If you want to increase the stretch you can

move the pelvis forwards slightly. Hold for 30 seconds each leg.

It is important that before beginning any diet or fitness regime, you consult with your health care professional to ensure that you are

mindful of your current health and any restrictions that are appropriate for you. You should immediately seek medical attention if

there are any unanticipated changes to your physical condition at any time.