Welcome to the Trenniekspert blog! We are a trusted gym equipment dealer operating in Estonia, offering high-quality equipment and professional personal training to help you achieve your fitness goals. Today, we're sharing a FREE Pilates routine that's a perfect addition to your workout routine, whether you have a home or garage gym.
FREE Pilates Routine
1. Warm-up (5 minutes)
- Rib Breathing: 1 minute
- Neck and Shoulder Circles: 2 minutes
- Spine Stretch Forward (Roll Down): 2 minutes
2. Getting Started: Mat Exercises (10 minutes)
- Rolling on the Back: 2 minutes
- Bridge: 3 minutes
- Cat-Cow Pose: 2 minutes
- Diamond Press: 3 minutes
3. Core Strengthening (15 minutes)
- The Hundred: 3 minutes
- Teaser: 3 minutes
- Bicycling on the Back: 3 minutes
- Side Plank: 3 minutes (1.5 minutes each side)
- Back Extensions (Swimming): 3 minutes
4. Leg and Glute Strengthening (10 minutes)
- Side Leg Lifts: 2 minutes each side
- Leg Circles: 2 minutes each leg
- Combination of Squats and Relevé (Plie Squats): 3 minutes
5. Flexibility and Stretching (10 minutes)
- Back Stretch: 2 minutes
- Torso Twist Stretch: 2 minutes each side
- Hamstring Stretch: 2 minutes each leg
- Quadriceps Stretch: 2 minutes each leg
Summary
Pilates is an excellent exercise method that helps you develop strength, flexibility, and balance. With this FREE Pilates routine, you can start your journey towards healthier habits and achieve better physical fitness. If you need additional support or are looking for high-quality gym equipment, Trenniekspert is here to help you every step of the way.
