PKIN 0405 - Pilates

1st Exercise

descending to the mat

2nd Exercise

Seated roll backs

3rd Exercise

abdominal activator: palms to thighs

4th Exercise

abdominal exercise: hands to hamstring

5th Exercise

abdominal exercise: knee slides

6th Exercise

the hundred

7th Exercise

roll-ups

8th Exercise

one leg circles

9th Exercise

rolling like a ball

10th Exercise

abdominal series: single leg stretch

11th Exercise

abdominal series: double leg stretch

12th Exercise

abdominal series: single straight leg lift (scissors)

13th Exercise

abdominal series: double straight leg lift (leg lifts)

14th Exercise

abdominal series: criss cross

15th Exercise

seated forward fold

16th Exercise

open leg rocker prep

17th Exercise

crokscrew

18th Exercise

saw

19th Exercise

swan - neck roll

20th Exercise

Double leg kicks

21st Exercise

Rest Transition: shell

22nd Exercise

neck pull

23rd Exercise

shoulder bridge

24th Exercise

spine twists

25th Exercise

side kick series: front and back

26th Exercise

side kick series: up and down

27th Exercise

side kick series: small circles

28th Exercise

side kick series: inner thigh lifts

29th Exercise

best on belly (transition)

30th Exercise

Teaser: One Leg

31st Exercise

Teaser: PREP

32nd Exercise

Swimming: PREP

33rd Exercise

Leg Pull Front: PREP (10 s hold in plank followed by alternating leg lifts)

34th Exercise

Mermaid Stretch

35th Exercise

Seal

36th Exercise

Push-ups

What makes up the abdominal activation series

• palm to thigh

• Hands to hamstring

• Knee slides

What makes up the abdominal series

• single leg stretch

• Double leg stretch

• Single straight leg lift (scissors)

• Double straight leg lift (leg lifts)

• Criss cross

What makes up the side kick series

• front and back

• Up and down

• Small circle

• Inner thigh lifts