LEARNING OBJECTIVES

• Improve abdominal strength and spine mobility with the Pilates Roll-Up and Neck Pull.

• Strengthen and stretch the full body efficiently without equipment.

CLASS SEQUENCE

• Seated posture and foot warm-up (0:00-1:00)

• Core and leg warm-up on back (1:00-2:45)

• Shoulder Bridge, strength and mobility exercises on back (2:45-7:30)

• Side Pilates mat exercises (7:30-10:00)

• Pilates back extension exercises on belly (10:00-11:15)

• Pilates Roll-Up for ab strength and spinal articulation (11:15-17:45)

• Reverse Plank and Pilates Neck Pull (17:45-23:00)

• Side Plank (23:00-end)