HOME SWEET HOME MASTERING PILATES: 30-Day Pilates CHALLENGE | EXERCISES for Stretching, Strengthening and Toning without Machines for Women, Seniors and Beginners

✓ How often should a beginner go to Pilates? ✓ Is 15 minutes of Pilates a day enough? ✓ Is Pilates a good way to Lose Weight? "After ten sessions, you will feel the difference; after twenty, this difference will be visible; after thirty, your body will be completely transformed." Joseph H. Pilates The Pilates method, introduced by the homonymous founder, has become an essential point of reference for conscious movement, which aims to develop muscular and postural control, as well as flexibility, elasticity, agility, muscular endurance and power. Having in itself principles of stretching, muscle toning, mental concentration and physical balance, we can consider Pilates a real connection between the ancient principles of oriental disciplines, such as balance, center of gravity, concentration, control of breath and movements, and modern principles muscle training such as stretching, posture, work for kinetic chains. Excellent basis for movement, this guarantees good posture as an indispensable basis for joint health. Hope you enjoy this 15 Minute a day RELAXING WALL AND MAT PILATES for Women, Seniors and Beginners. Whether you are new to Pilates or just want to slow things down, this workout is for you. No equipment needed, just you and your mat. ? Pilates Benefits Improved posture, coordination and balance Enhanced flexibility and stabilization Increased muscle strength and control Improved stress management and mind-body connection Enhanced circulation and lung capacity due to deep breathing Balanced strength on both sides of the body Inside this book: “YOUR WELL-BEING IN 15 MINUTES A DAY – "HOME SWEET HOME MASTERING PILATES" for Women, Seniors and Beginners - guide -30-Day Pilates CHALLENGE EXERCISES for Stretching, Strengthening and Toning without Machines you’ll find REAL BENEFITS OF PILATES FUNDAMENTAL PRINCIPLES OF PILATES BREATHING CONCENTRATION POSTURE AND ALIGNMENT RELAXATION MIND CONTROL PRECISION CENTERING "For 30 days, you'll have the beginner exercise program to do every day!" The exercises are very easy and in any case you will be able to find the exact description of how to do the movements guided by a precise description of the movements. ? PILATES EXERCISES THAT REALLY WORK YOUR CORE Great Pilates core exercises include classics you may have heard of, like the Pilates one hundred, single-leg stretch, and roll up. There are also a bunch you may not exactly be familiar with by name, but may recognize once you see them. ? THE MUSCULAR FOCUS FOR EACH EXERCISE IS NOTED SO YOU CAN TARGET YOUR ROUTINE. Please keep in mind that all Pilates exercises engage the core abdominal muscles. Feel free to choose any from the list for an ab workout. There are modification notes in the full instructions for each exercise. ? THE WARM-UP SET OF EXERCISES are very important in teaching the foundations of Pilates movement. They also prepare the body for safely executing more challenging exercises later. Even if you skip the later moves, choose at least two or three warm-up moves to begin each Pilates routine you do. Put on your leggings, grab a mat, and begin Squeeze this move into your daily routine WHAT IS PILATES? HISTORICAL OVERVIEW OF PILATES THE BENEFITS OF PILATES HOW PILATES WORKS "THE FUNDAMENTAL PRINCIPLES OF PILATES" 1. Breathing Pilates Exercises and Deep Breathing How to breathe deeply through the mouth correctly – useful tips 2. Concentration 3. Fluidity 4. Posture and alignment Examples of posture Posture and alignment of the spine Physiological posture Curves of the vertebral column Alignment of the spine Position of the head and neck Alignment of the pelvis and shoulder girdle Concept of "Neutral Position" Steps for finding the neutral position: 5. Relaxation 6. Control 7. Precision 8. Centering LEGAL STATUS WORKOUT EXERCISES 1. SPINE STRECH (stretching) 2. SPINE STRETCH FORWARD (stretching) 3. NECK ROLL (stretching, strengthening, and toning) 4. SINGLE LEG KICK (stretching) 5. SINGLE LEG STRETCH (Stretching and toning) 6. NECK PULL (stretching, strengthening, and toning) 7. HIPS CIRCLE (stretching, strengthening, and toning) 8. HIP DIP (stretching, strengthening, and toning) 9. CHEST LIFT (stretching and toning) 10. ROLL UP (stretching, strengthening, and toning) 11. SPINE TWIST (stretching and toning) 12. HUNDRED (strengthening and toning) 13. SINGLE LEG CIRCLES (strengthening and toning) 14. CORKSCREW (strengthening and toning) 15. SHOULDER BRIDGE (strengthening and toning) 16. LEG PULL FRONT (strengthening and toning) 17. SWIMMING (strengthening and toning) 18. PLANK (strengthening and toning) 19. PLANK LEG LIFT (strengthening and toning) 20. PLANK ROCK (strengthening and toning) 21. SLOW MOTION MOUNTAIN CLIMBER (strengthening, and toning) 22. SIDE KICK (toning) 23. ROLL OVER (Toning) 30-DAY PILATES CHALLENGE Day-1 Day-2 Day-3 Day-4 Day-5 Day-6 Day-7 Day-8 Day-9 Day-10 Day-11 Day-12 Day-13 Day-14 Day-15 Day-16 Day-17 Day-18 Day-19 Day-20 Day-21 Day-22 Day-23 Day-24 Day-25 Day-26 Day-27 Day-28 Day-29 Day-30 CONCLUSIONS