#NoExcusesChallenge Pilates

You'll do 4 basic Pilates exercises for this workout: it mobilizes your spine and strengthens your back muscles.

For the roll up/roll down, roll down as you pull your belly button to your spine to keep your core engaged. During the entire session, make sure you are controlling your movements and transitioning smoothly.

If you want, feel free to take a few Pilates breaths to warm up. Pilates breathing can be done whenever, wherever and in whatever posture you find yourself. Make thoracic breathing and good posture part of your everyday life.

Here's the second Pilates workout of the week. The aim is to work your whole body.
Take your time and modify the exercise or rest times if you need to.

Enjoy your workout

As in the previous workout, focus on your breathing.
Feel the effects in your core muscles.
Extra tip: Keep your pelvis in a neutral position to correctly execute the exercises.

If you want, take a few Pilates breaths to warm up.
Pilates breathing can be done whenever, wherever and in whatever posture you find yourself. Make lateral thoracic breathing and good posture part of your everyday life.

Here, you'll alternate strength-building and mobility exercises.
This will help you feel the benefits of Pilates after just 1 workout: weak muscles become stronger and tight muscles are stretched.

Wear a comfortable outfit and non-slip socks or go barefoot. Find a peaceful spot to create the best environment for your workout. Get a mat ahead of time to make sure you can exercise comfortably

During this workout, take time to focus on your breathing and feel the effects on your core. Prioritize quality over quantity.

For shorter, easier workouts, we recommend the My Gym Challenge programme!

Each workout is segmented into 3 parts:

1. The warm-up: focuses on breathing and correct body positioning. Great for starting the day and organizing your thoughts, or relaxing after a busy day.

2. The main workout: made up of several exercises with the goal of strengthening and toning your entire body, relaxing, and increasing your flexibility.

3. The cool-down: provides a few minutes of basic stretches focusing on breathing and overall well-being.

Remember to keep your core tight and practise Pilates breathing for improved performance.

Supplement your workouts with cardio: walking, running, cycling, etc.

Each workout is segmented into 3 parts:

1. The warm-up: focuses on breathing, correct body positioning. Great for starting the day and organizing your thoughts, or relaxing after a busy day.

2. The main workout: made up of several exercises with the goal of strengthening and toning your entire body, relaxing, and increasing your flexibility.

3. The cool-down: provides a few minutes of basic stretches focusing on breathing and overall well-being.

Respect the process. You improve through the repetition and variation of the exercises.

If you experience soreness the next day, massage your muscles.

Each workout is segmented into 3 parts:

1. The warm-up: focuses on breathing, correct body positioning. Great for starting the day and organizing your thoughts, or relaxing after a busy day.

2. The main workout: made up of several exercises with the goal of strengthening and toning your entire body, relaxing, and increasing your flexibility.

3. The cool-down: provides a few minutes of basic stretches focusing on breathing and overall well-being.

Don't go too fast, follow the directions and try to closely replicate the coach's technique.

If you experience soreness the next day, massage your muscles instead of stretching.

The aim here is to improve your upper body muscle tone and mobility. For this session, you'll be strengthening your core for a slimmer waist and stronger lower back by focusing on the spine extensors and back muscles. This will help you reduce back tension and give you greater mobility and more openness in your upper body.

Focus on the key Pilates principles: concentration, breath, centring, control, precision and flow. This second week is the perfect chance to improve your form. The exercises are aimed at helping you tone up and improving your mobility. These exercises will also lengthen the muscles along your posterior chain and reduce tension.

The Pilates strengthening workouts zero in on your deep, posture-supporting muscles. You'll learn to do the exercises without adding extra tension in the neck muscles. Be sure to relax your neck at the end of your workout. Stay aware of your posture and the feeling of openness through your upper body. Your waist will feel slimmer and your rib cage more open, almost as if you were wearing a corset. You'll be more self-aware and can enjoy the feeling of well-being. Try lying on your back on the floor to rest for a few minutes and feel the effects of the workout. You can also stand against a wall.

This workout aims to strengthen your lower body muscles such as the psoas, thighs and glutes. It will improve your range of motion and help tone up your legs. You'll release tension that builds up from sitting for long periods.

Try to keep your hips in a neutral position and focus on your alignment as you're doing the exercises. Focus on your centring and keep your lower abdomen engaged. As you do the Pilates exercises, avoid extending your abdomen and keep your navel pulled in. Be sure to engage the perineum and feel the contraction of the levator ani muscle. These are internal sensations. The glutes should stay relaxed. Work your deep muscles.

For this workout, focus on keeping your hips steady and core strong. The most important thing is to maintain proper form and alignment. Keep your body weight balanced across both hips during the exercises. Remember to isolate the movements - do the exercise without moving the rest of your body. Improve your core strength and body awareness.

This workout will let you feel the benefits of Pilates in your whole body. You'll strengthen weak muscles and stretch tight muscles. This workout includes both strength and mobility exercises. These exercises will work your entire body but won't strain your joints. You'll target your deep muscles without creating excess tension. This means you won't stress your cervical spine or lower back. You'll work safely and in full awareness.

To make the most of this sequence, stay focused on what you're feeling in your body. Your concentration will improve throughout the workout. You'll be toning your spine and back muscles without stressing your neck muscles.

Bravo for this challenge. I hope you're proud of yourself! Let us know what you thought about this programme.