Fundamental Pilates Program

Pelvic Curl

1 set × 5-10 reps

Chest Lift

1 set × 5-10 reps

Leg Lift Supine

1 set × 5-10 reps

Spine Twist Supine

1 set × 5-10 reps

Leg Lift Side

1 set × 5-10 reps

Leg Pull Side

1 set × 5-10 reps

Back Extension Prone

1 set × 5-10 reps

One Leg Circle

1 set × 5-10 reps

Hundred

1 set × 50-100 reps

Rolling Like A Ball

1 set × 5-10 reps

Spine Stretch Forward

1 set × 5-10 reps

Shoulder Bridge

1 set × 5-10 reps

Single Leg Stretch

1 set × 5-10 reps

Saw

1 set × 5-10 reps

Spine Twist

1 set × 5-10 reps

Side Kick

1 set × 5-10 reps

One-leg Kick

1 set × 5-10 reps

Cat Stretch

1 set × 5-10 reps

Leg Pull Front

1 set × 5-10 reps

Swimming

1 set × 10-20 reps

Seal

1 set × 5-10 reps

Roll Down

1 set × 2-5 reps