Pilates Sample Program
To put together a programme that suits you, you have to consult the pilate programme which shows the dominant muscles that are used. This will help you choose a selection of movements from each group to make a well-rounded programme. The majority of the exercises need to be repeated 10 times each, or in the case of unilateral exercises, 10 times, per side. When putting together a programme, it is best to allow 5 minutes for each movement. A certain group of muscles may need more attention because of muscular imbalances or repetition of a certain activity. also take into account the initial warm-up, final stretch and a relaxation period at the end. To get you started, two basic plans are suggested here. Vary your programme from time to time so that you do not get bored. If you dislike an exercise or it does not feel right on a particular day, do a different movement that targets the same muscle groups. Always listen to your body. Most of the exercises have variations so work your way progressively through the different levels of intensity.
The Short Program:
If you don't have time for an hour-long session, you can plan a mini programme lasting 25 minutes. However, try to base most sessions on the hour-long plan and use the short plan only when necessary (25 minutes is better than skipping the session entirely). You will obviously have to shorten the length of time spent on each exercise, as well as doing fewer of them, aim to achieve five to seven repetitions of each movement.
Sample Pilates Programs - The One Hour Program