Home Power Workout #3 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....

Ab curl – Start working your core here

Bicycle Legs – Let’s start to work on your endurance

Single Straight Leg - Work the abs and stretch the back of the legs at the same time

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 legs in a tabletop position, the fingers interlocked behind the head to support the neck. Elbows wide.

Exhale as you slowly curl your ribs to your hips and lifting your head and shoulders curling your upper body up and hold it up. T-

Zone tight drawing your belly button in towards your spine to flatten your abdominals. Hold this position as you slowly extend one

leg away at a 45 degree angle, inhale to draw it back in. Repeat this 50 times or 25 times each leg.

Lying on the back and take both legs up to the ceiling. Curl the ribs to the hips curling the upper body up. T-Zone tight. Reach up and

place the hands behind one calf and stretch that leg towards the head slightly. Exhale as you lower the other leg down towards the mat.

Inhale as you scissor the legs and change hands drawing the other leg now towards the head. 12 reps each side for 40 in total.

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

Hundreds - Lets build the endurance of the abs

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

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 or on an angle to

challenge (as pictured). 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.

Inner Thigh Lift – Target and tone the inner thighs

Side Leg Circles – Warm up and tone the butt with this

Lying on the side with the arm extended above the head, the underneath leg bent and the top leg raised in line with the body and at hip

height, hips stacked vertically. Exhale and rise the leg upwards slightly and circle the leg forward, inhale to lower the leg and return it back

in line with the body. 50 leg circles each side

Lying on the side with the arm extended above the head, the underneath leg extended straight in line with the body and the top foot and

leg bent and folded in front of the body. T-Zone tight and a small gap underneath the waist on the bottom side. Exhale as you raise the

underneath leg high but without hitching the hip or losing the gap under the waist, inhale and lower the leg without it touching the floor.

Repeat 50 times and then hold high for 10 seconds at the end.

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Horse Kick - Tone the butt and back of the leg

Side Leg Sweep - Now that you feel the butt working...try this one

Kneeling on all fours. Extend one leg straight out behind you and turn the foot outwards. Keeping the T-Zone tight and

ensuring there is no arching at all through the back, squeeze the buttock, exhale as you slowly sweep the leg out to the side

without lowering the leg and without moving the hips at all. Inhale return the leg back to the centre. Do 50 reps each leg.

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.

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Hinge - Target and tone the front of the thighs

Quad Stretch - Now give the thighs a stretch

Kneel on the mat with your arms stretched out in front of you at shoulder height. Exhale as you lean your whole body backwards in

one line, like a falling tree, hinging from the knees. Hold for a second and then inhale as you return to vertical. 2 sets of 20 reps.

Kneeling with one foot up on a wall or chair/couch behind you and 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.

Flight – Improves the posture

Push Up – Challenge the arm muscles

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.

In a push up position with the hands on the mat hands shoulder width apart (as pictured), T-Zone strong and shoulders down and

back away from the ears. Inhale as you lower the body down towards the mat, exhale as you straighten the arms and pushing

back up. Keep a nice straight back and no dipping through the middle. Aim for 2 sets of 10 or more push ups.

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Pelvic Curl Up – Work on the butt, back of the legs and movement through the spine

© Studio Pilates International® - Copying prohibited

Lying on the back with the feet hip width apart and the knees bent. Inhale T-Zone strong. Exhale tuck the bottom under and peel the

vertebrae one at a time slowly off the floor until the shoulders hips and knees are in one straight line. Inhale hold. Exhale and roll down

again slowly one vertebrae at a time until the tailbone touches the mat. 2 x 20 reps.

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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.