Welcome to the Trenniekspert blog! We are a trusted gym equipment retailer in Estonia, offering high-quality equipment and professional personal training to help you achieve your fitness goals. Today we are sharing with you a FREE Pilates program that is the perfect addition to your workout routine, whether you have a home gym or a garage gym.
FREE Pilates Plan
1. Warm-up (5 minutes)
- Rib breathing : 1 minute
- Neck and shoulder circles : 2 minutes
- Forward spine stretch (roll down) : 2 minutes
2. Getting Started: Mat Exercises (10 minutes)
- Rolling on your back : 2 minutes
- Bridge : 3 minutes
- Wolf pose : 2 minutes
- Diamond press : 3 minutes
3. Strengthening the midsection (15 minutes)
- 100 : 3 minutes
- Teaser : 3 minutes
- Cycling on your back : 3 minutes
- Side plank : 3 minutes (1.5 minutes on each side)
- Backstroke (swimming) : 3 minutes
4. Strengthening the legs and buttocks (10 minutes)
- Side leg lifts : 2 minutes on each side
- Leg circles : 2 minutes on each leg
- Plie squats : 3 minutes
5. Flexibility and stretching (10 minutes)
- Back stretching : 2 minutes
- Torsion Stretch : 2 minutes on each side
- Hamstring stretch : 2 minutes on each leg
- Quadriceps stretch : 2 minutes on each leg
Summary
Pilates is a great exercise method that helps you develop strength, flexibility and balance. With this FREE Pilates plan, you can start your journey to healthier habits and better physical fitness. Whether you need extra support or are looking for quality gym equipment, Trenniekspert is here to help you every step of the way.