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the 10 MINUTE PILATES WORKOUT
REMEMBER TO BRING ALL OF THE PRINCIPLES OF PILATES INTO EVERY MOVE
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CHIN TUCKED
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SHOULDERS DOWN AND BACK
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PELVIS TUCKED - DRAW THE HIP UP TOWARDS THE RIB BY TUCKING
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BREATHING - EXHALE OUT THROUGH THE MOUTH AS THE NAVEL PULLS IN TOWARDS THE SPINE, INHALE THROUGH THE NOSE, EXPANDING THE RIB CAGE
DO THE MOVES IN THE FOLLOWING ORDER
PLANK - 1 MINUTE
breast stroke prep 1 6 -8 x
ab prep 6 -8 x
BIRD DOG - 12 - 20X
BRIDGE WITH SINGLE LEG LIFT- hold 1 min
SINGLE TOE TOUCH- 8 - 12 X
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