Pilates for beginners
Mace Fit
This 4 week course is perfect for brand new people. If you have heard about Pilates before and were curious about it, you are in the right place. Coach Sue is an experienced trainer. She will help you to become a better you. Disclaimer :• Use of the exercises and/or information in this Pilates training program implies consent to our terms and conditions below. • The publisher/author recommend that you consult with your physician and be cleared to participate in exercise first. • The author is not a Licensed Physician and has no expertise in diagnosing or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. • You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, and are voluntarily participating in these activities, and that you assume all risk of injury to yourself and agree to release and discharge the publisher and the author from any and all claims or causes of action, known or unknown, arising out of the contents of this video program.
A
standing multifidi
1 x 4
B
finger tip abdominals standing
1 x 3
C
stepping out to the side
3 x 10
D
hip 3 ways with sniffing breath
2 x 10
E
heel rise combo with external rotation
3 x 10
F
pelvic floor awareness
1 x 5
G
beginner lunge
2 x 6
H
ball bridge with pulse
2 x 5
I
bridge hip Abduction with ring
2 x 10
J
diagonal press
1 x 10
K
hip mobility stretch 3 ways
1 x 3
L
piriformis stretch
M
single leg stretch modified
1 x 8
N
single straight leg stretch modified.
1 x 8
O
clam shells with band
2 x 10
P
side hover
1 x 3 @ 10
Q
low swan
1 x 3
R
single leg kicks
S
child's pose
A
rib cage and one lung breathing standing
3 x 3
B
standing hip 3wys
1 x 10
C
beginner lunges
2 x 8
D
external rotation
3 x 10
E
rows and triceps
3 x 10
F
stationary lunge with shoulder abduction
3 x 8
G
hamstring stretch
1 x 2
H
wall squats with variety
3 x 6
I
pregnant cat
1 x 4
J
sternal drop
1 x 4
K
alternate arm and leg reach
1 x 10
L
forearm plank
3 x 0:10
M
child's pose
1 x 0:15
N
ab curls
1 x 6
O
single leg stretch modified
1 x 8
P
double leg stretch #6
1 x 6
Q
clam shells
3 x 6
R
side hover
3 x 0:10
S
side leg circles #19
1 x 8
T
side leg lifts #18
1 x 8
U
modified roll up / roll down #2
1 x 3
V
spinal decompression
A
ribcage breathing ond one lung breathing
1 x 3
B
hip 3 ways with sniffing breath
3 x 10
C
summo squats with alternating heel lifts
1 x 6
D
squats and horizontal abduction
3 x 5
E
Bicep curls and overhead press with band
3 x 6
F
walk outs and external rotation
3 x 5
G
rows and triceps
3 x 8
H
triceps and posterior capsule stretch
1 x 30
I
roll down to the mat
1 x 1
J
pregnant cat.
1 x 4
K
sternal drop
1 x 4
L
alternate arm and leg reach
1 x 8
M
forearm plank
2 x 0:20
N
clam shells
2 x 10
O
diagonal press
1 x 10
P
toe taps
1 x 8
Q
modified roll up / roll down #2
1 x 3
R
hip mobility stretch 3 ways
S
psoas and hamstring stretch with scissors
1 x 20
T
book ends leg circles
2 x 6
U
piriformis stretch
1 x 30
Sue DiMeo
Occupational Therapist, NSCA-Certified Personal Trainer, Mace Fit Level 1 Coach, Womens Fitness Specialist
Frank DiMeo
Just what I needed
Verified Athlete"I started Pilates right before my 73rd birthday and it was one of the best fitness choices I have ever made. After years of heavy barbell lifting my core is stronger, my mobility, flexibility, and balance are better too."
Helena DeCosta
I enjoyed training with Sue.
Verified Athlete"Working with her has helped alleviate my my back pain. I also feel stronger and healthier."
Clara Jones
Sue's passion is to help others!
Verified Athlete"At work I'm sitting most of the time which causes me stiffness and some discomfort in my back. After I started Pilates one on one class with Sue I can see a big difference in my body, I'm more flexible, I have better posture, and increased my energy levels. I'm looking forward to my next class!"
