Boosting your practice with a Pilates Ball

For this first workout, you'll do a variation of the pre-Pilates exercises and strengthening exercises for your back and shoulders.
Focus your attention on maintaining your Pilates breath to make the most of your session.
This means you'll be doing lateral breathing. (This is different that abdominal breathing - here, you'll be breathing through your nose and exhaling through your mouth.)

You'll need a Swiss Ball for the exercise.

Opt for quality over quantity.
If the exercises are too hard, you can do them for a shorter length of time.

Add a gentle cardio activity to this workout, such as fitness walking or jogging.

For this second workout, the focus is on the waist muscles.
Hugging your navel in while doing your Pilates breathing will help shape your waist.

Try to keep your spine long while lowering your ribs towards your hips to better activate the core muscles.

You can do this stretch again with your eyes closed to feel the benefits of the exercise.

For this third and final workout of the week, we'll be doing dynamic exercises.
Be sure to watch your form even though you'll be moving.

Have a table or chair nearby for stability when doing the lunges.

Hold each exercise as long as possible without compromising the integrity of the position.

Add a gentle cardio activity to this workout, such as fitness walking or jogging.

During this workout, we'll do the exercises from week 1 again but will do each one for longer.
Focus on your breathing to get the most out of your session.

During this workout, focus on your breathing. Feel the muscles contracting.
Pointer: Keep your hips in a neutral position while doing the exercises.

Give yourself some extra relaxation by bringing your knees to your chest and closing your eyes for a few breaths. Breathe naturally.

For this second workout, the focus is on the waist muscles. Hugging your navel in while doing your Pilates breathing will help shape your waist.

Try to keep your spine long while lowering your ribs towards your hips to better activate the core muscles.

You can take a few extra minutes in final relaxation in your favourite stretching position.

For this third and final workout this week, you'll do static exercises to gain awareness of your postural muscles that help you maintain good posture and prevent injury.

Hold each exercise as long as possible without compromising the integrity of the position.

Add a gentle cardio activity to this workout, such as fitness walking or jogging.

For this first workout, you'll do a variation of the pre-Pilates exercises and strengthening exercises for your back and shoulders. Focus your attention on maintaining your Pilates breath to make the most of your session.

Opt for quality over quantity. If the exercises are too hard, you can do them for a shorter length of time.

Take a few minutes to lie on your back, knees to your chest, with your eyes closed, and take a few Pilates breaths.

This week's second workout focuses on shaping the waist muscles.

Try to keep your spine long while lowering your ribs towards your hips to better activate the core muscles.

You can do this stretch again with your eyes closed to feel the benefits of the exercise.

For this third and final workout of the week, we'll be doing dynamic exercises. Be sure to watch your form even though you'll be moving.

Hold each exercise as long as possible without compromising the integrity of the position.

Add a gentle cardio activity like fitness walking or jogging to round off your Pilates programme.

With the variations and longer exercises times, you'll truly build strength in your back.

Opt for quality over quantity. If the exercises are too hard, you can do them for a shorter length of time.

Take a few minutes to lie on your back, knees to your chest, with your eyes closed, and take a few Pilates breaths.

For this last week, you'll really feel the work in the waist with the regular and side planks that are held for longer periods of time.

If they are too challenging, simply do them for less time.

Here, the dynamic exercises are done for longer to up the intensity.

This is your last workout - enjoy!

You should be proud! Do the programme all over again if you liked it! ;)