HOME SWEET HOME MASTERING PILATES: 30-Day Pilates CHALLENGE | EXERCISES for Stretching, Strengthening and Toning without Machines for Women, Seniors and Beginners

WHAT IS PILATES?

HISTORICAL OVERVIEW OF PILATES

THE BENEFITS OF PILATES

HOW PILATES WORKS

\"THE FUNDAMENTAL PRINCIPLES OF PILATES\"

1. Breathing

Pilates Exercises and Deep Breathing

How to breathe deeply through the mouth correctly – useful tips

2. Concentration

3. Fluidity

4. Posture and alignment

Examples of posture

Posture and alignment of the spine

Physiological posture

Curves of the vertebral column

Alignment of the spine

Position of the head and neck

Alignment of the pelvis and shoulder girdle

Concept of \"Neutral Position\"

Steps for finding the neutral position:

5. Relaxation

6. Control

7. Precision

8. Centering

LEGAL STATUS

WORKOUT EXERCISES

1. SPINE STRECH (stretching)

2. SPINE STRETCH FORWARD (stretching)

3. NECK ROLL (stretching, strengthening, and toning)

4. SINGLE LEG KICK (stretching)

5. SINGLE LEG STRETCH (Stretching and toning)

6. NECK PULL (stretching, strengthening, and toning)

7. HIPS CIRCLE (stretching, strengthening, and toning)

8. HIP DIP (stretching, strengthening, and toning)

9. CHEST LIFT (stretching and toning)

10. ROLL UP (stretching, strengthening, and toning)

11. SPINE TWIST (stretching and toning)

12. HUNDRED (strengthening and toning)

13. SINGLE LEG CIRCLES (strengthening and toning)

14. CORKSCREW (strengthening and toning)

15. SHOULDER BRIDGE (strengthening and toning)

16. LEG PULL FRONT (strengthening and toning)

17. SWIMMING (strengthening and toning)

18. PLANK (strengthening and toning)

19. PLANK LEG LIFT (strengthening and toning)

20. PLANK ROCK (strengthening and toning)

21. SLOW MOTION MOUNTAIN CLIMBER (strengthening, and toning)

22. SIDE KICK (toning)

23. ROLL OVER (Toning)

30-DAY PILATES CHALLENGE

Day-1

Day-2

Day-3

Day-4

Day-5

Day-6

Day-7

Day-8

Day-9

Day-10

Day-11

Day-12

Day-13

Day-14

Day-15

Day-16

Day-17

Day-18

Day-19

Day-20

Day-21

Day-22

Day-23

Day-24

Day-25

Day-26

Day-27

Day-28

Day-29

Day-30

CONCLUSIONS