Fit challenge: 28 DAYS

"Movement is the cause of all life" —Leonard de Vinci

Here's the first workout of the programme. It was designed to get you moving, boost your energy and bring some ease back into your joints and muscles that have gotten a bit stiff after all those hours behind a desk. If you've been feeling a few niggling aches and pains, this workout is just what you need.

Give your body a few minutes of TLC and relax your mind. They'll thank you! :)

No need for any special clothing or equipment. This is the perfect sequence for a quick, active 10-minute break after a long day at work :)

Can't wait to hear what you think about this first session!

This second sequence includes 3 basic exercises that strengthen the 3 muscular chains by alternating strength and mobility movements.
This will help you feel the benefits of Pilates immediately: 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.

Great job on this workout! Remember to keep hydrating throughout your day.

Here's the next sequence in this programme, which includes 5 basic Pilates exercises to change things up a bit.

This is a full-body workout.
Listen to your body.

Enjoy your workout.

Keep your attention on your breathing.
Feel the effects in your abdominal belt.
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.

This workout picks up where yesterday's left off.
It includes 4 basic Pilates exercises, with two new ones to learn.

It will get your spine moving and strengthen your back muscles.

For the roll up/roll down, lean forward while pulling 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.

You may consider taking a few Pilates breaths at any time in the workout to improve your lateral breathing and ensure you are using good posture throughout the day.

With these first 5 workouts, you'll already be seeing results: mental clarity, improved posture, body awareness... You'll gradually sculpt and tone your body while strengthening your core and back.

With a bit of patience and consistency, your body will become stronger, more toned and more flexible.

To help you start off right, be sure to read our tip article "What is Pilates?" to learn about the basic Pilates principles and optimise your workouts.

Let's go!

10 exercises in 10 minutes to get you started doing Pilates!
You've got no more excuses! :)

Great job on this workout! Remember to keep hydrating after your workout.

During this session, we will introduce you to the GREAT method.
The session lasts 10 minutes and the exercises you will do are:
- Full plank on your toes for both sets.
- 2 sets of moving glute bridges
- Seated hamstring stretch
- Back stretch

Make sure you have enough space to move around comfortably!

Our GREAT method is gentle and doesn't need a warm-up.
Ideally, do the exercises on a gym mat, without shoes, and in comfy clothing.

Remember to keep hydrating throughout your day.

To finish up this first week, do these simple, effective exercises to strengthen and stretch your muscles for a toned, supple body.

This is a gentle workout that doesn't require a warm-up.
Ideally, do the exercises on a gym mat, without shoes, and in comfy clothing.

For best results, combine Pilates exercises with a cardio sport such as fitness walking or jogging to work on your endurance and heart.

To start this week off right, we'll work through a full 14-minute GREAT session with:
- 3 sets of full planks
- 3 sets of moving glute bridges
- Seated hamstring stretches
- Back stretches

Enjoy your workout!

Our GREAT method is gentle and doesn't need a warm-up.
Ideally, do the exercises on a gym mat, without shoes, and in comfy clothing.

Remember to keep hydrating throughout your day.

During this sequence, you'll dive deeper into the GREAT method.
In this workout, you'll do:
- Kneeling plank
- Side leg raises
- Glute stretch
- Prone flutter kicks
- Hip flexor stretch

Our GREAT method is so gentle you don't even need to warm-up.
Ideally, do the exercises on a gym mat, without shoes, and in comfy clothing.

In addition to doing this programme, try sitting on an exercise ball if you work at a desk, and keep an eye on your posture throughout the day.

During this workout, you'll do two rounds of 4 basic exercises to work all 3 muscle chains (anterior, posterior, lateral) by alternating strength and mobility moves.

Enjoy your workout!

For this sequence, focus on your breathing and keep your core engaged (deep core and pelvic floor muscles). Extra tip: Pay attention to your breathing before doing the Pilates moves at the start of the workout.

Remember to keep hydrating throughout your day.

Another 4 basic Pilates exercises, including 2 new ones. This workout targets your entire body: it mobilizes your spine and strengthens back muscles.

For the roll up/roll down, lean forward while pulling 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.

This sequence will work your entire body.

Start with smaller movements, making sure you can do each exercise with proper form. When you've got them down, you can extend your range of movement.

For this sequence, focus on your breathing and remember to stay hydrated!

Lie down on your back and close your eyes. Do a body scan to observe what's going on in your body. Note any changes: your body will feel energised and relaxed.

This sequence will stretch your whole body to start your day off right. It's the perfect recovery session to rest after these last 12 days and to keep you moving and prevent joint and muscle pain in the morning.

You'll do each stretch for about 60 seconds.

Enjoy your workout!

Take your shoes off, choose a quiet space and put on some relaxing music for your session. Remember to breathe deeply and close your eyes to make the most of your time.

Well done! Remember to eat a balanced breakfast and stay hydrated. Have a great day!

During this session, we'll go deeper into the GREAT method.
You'll do the following exercises:
- Plank
- Side leg raises
- Glute stretch
- Prone flutter kicks
- Hip flexor stretch

Our GREAT method is so gentle you don't even need to warm-up.
Ideally, do the exercises on a gym mat, without shoes, and in comfy clothing.

Remember to keep hydrating throughout your day.

Let's start this third week with a sequence that will work your entire body.

Start with smaller movements, making sure you can do each exercise with proper form. When you've got them down, you can extend your range of movement.

Don't forget to stay hydrated!

Lie down on your back and close your eyes. Do a body scan to observe what's going on in your body. Note any changes: your body will feel energised and relaxed. You can repeat this workout as many times as you want.

We'll do the same exercises as last week but will increase the difficulty by adding on harder options.

Take your time and make any adjustments you need. Listen to your body and your breathing.

Well done! Did you like this workout? Let us know!

This workout includes 6 basic Pilates exercises that you did last week. This sequence targets your entire body: it mobilizes your spine and strengthens back muscles.

For the roll up/roll down, lean forward while pulling 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.

For Day 18, we've got an upper body workout for you!

It will relieve tension in your back, shoulders and arms.

It's perfect after a day at the office, a weight training workout, or time on the tennis or badminton court.

Well done! Don't forget to stay hydrated!

Today we've got another full, 15-minute GREAT workout where we'll extend the times of each exercise again.

Get ready!

Our GREAT method is gentle and doesn't need a warm-up.
Ideally, do the exercises on a gym mat, without shoes, and in comfy clothing.

Well done! Don't forget to stay hydrated!

This workout will give you some new exercises to learn.

You'll be doing planks, of course, but feel free to do them on your knees if you need to.

Enjoy your workout!

You should use Pilates breathing throughout the workouts. It's also important to engage your perineum and navel to make the exercises as effective as possible.

Great job on this workout! Don't forget that consistency is the key to seeing results.

We'll close out this week with a full-body stretching sequence. It's the perfect recovery session to rest after this active week to support your mobility and prevent joint and muscle pain in the morning.

You'll do each stretch for about 60 seconds.

Enjoy your workout!

Take your shoes off, choose a quiet space and put on some relaxing music for your session. Remember to breathe deeply and close your eyes to make the most of your time.

Well done! Remember to eat a balanced breakfast and stay hydrated. Have a great day!

We'll start this last week with a tougher option for the teaser exercise! The aim is to stretch out both legs for this workout.

Just listen to your body and you'll be all right!

Enjoy your workout!

You should use Pilates breathing throughout the workouts. It's also important to engage your perineum and navel to make the exercises as effective as possible.

Great job on this workout! Don't forget that consistency is the key to seeing results.

This simple and effective workout will focus on your back.
Stay comfortable while exercising by using a mat during the floor movements.

Instructions:
- Do these exercises in a circuit.
- Complete the circuit 4 times.
- Do each exercise for 40 seconds and rest for 30 seconds between each one
- Finish your workout with 3 minutes of stretching

Enjoy your workout!

These introductory exercises are not recommended for people that have an excessive lumbar curve. If in doubt, don't hesitate to ask your doctor for advice.

We've just demonstrated 4 exercises that effectively strengthen and stretch your lower back muscles. If you wish to continue this regimen and exercise regularly, you may consider getting a back extension machine, which is designed to strengthen the lower back.

This workout aims to improve your full-body mobility. The goal is to work your upper body and lower body simultaneously. You should focus on coordination and pay special attention to your centring. At the end of the workout, you will feel better physically and you'll experience a better range of motion and a relaxed posterior chain.

During the different exercises, be sure to keep a neutral position and engage your core. During transitions, simply relax your muscles to recover. Return to a neutral position and engage your core before starting each new Pilates exercise.

This workout will engage your entire body. Stand up with your legs pelvis-width apart. Arms hanging at your sides. Close your eyes and observe your posture. Be conscious of what you're feeling throughout the workout. You'll be energised and your posture will improve. Then start walking slowly or doing arm or shoulder circles. Notice your improved flexibility. You are refreshed and stretched.

We've got a 20-minute GREAT workout for you today.

The goal of this workout is strength building. Listen to your body and slow down if you need to.

Enjoy your workout!

You should use Pilates breathing throughout the workouts. It's also important to engage your perineum and navel to make the exercises as effective as possible.

Great job on this workout! Don't forget that consistency is the key to seeing results - we'll see you tomorrow!

For Day 26, we've got a complete GREAT workout for you.

The goal of this workout is strength building. Listen to your body and slow down if you need to.

Enjoy your workout!

You should use Pilates breathing throughout the workouts. It's also important to engage your perineum and navel to make the exercises as effective as possible.

Great job on this workout! Don't forget that consistency is the key to seeing results - we'll see you tomorrow!

For your next-to-last workout of this challenge, you'll do a 29-minute stretching sequence.

It will improve your overall mobility and prevent your muscles and joints from compensating, as this can lead to soreness and even injury.

Grab a towel or strap to complete certain movements.

Enjoy your workout!

We'll guide you through 30 minutes of stretches so you can just enjoy the sequence.
Breathe deeply and calmly and relax while respecting your own limitations.

Well done! This is a good stretching workout to relieve muscular and joint tension.

It's time for the last workout of this 28-day challenge, with 8 Pilates exercises.

You'll do three 30-second rounds of each exercise to strengthen your muscles.

Enjoy your workout!

You'll need a mat for this workout. You'll also want to have a comfortable outfit and your favourite playlist for an energy boost.

Well done - you've made it through this 28-day challenge! You can start the Swiss Ball routines to add some variety to your workouts.