Table 1 Pilates training program
Name of exercise | Description | week |
|---|---|---|
1. Pilates breathing(bed) | Inhale slowly and deeply, notice the diaphragm coming down, exhale slowly and draw in the abdomen | 1–2 |
2. Pelvic clock(bed) | Elevate pelvis toward sky | 1–2 |
3. Only bridge(bed) | Bend knees and feet in parallel, elevate pelvis | 1–2 |
4. Rolling like a ball(bed) | Bend hip joints and knees, hands behind thighs, roll forward and backward | 1–2 |
5. Heel slide (bed) | Bend knees, stretch one side leg and then other leg, alternate | 1–2 |
Homework | 1 + 2 + 3 + 4 + 5 | 1–2 |
6. Pilates breathing plus | Pilates breathing plus exercise upper limbs | 3–4 |
7. Pelvic clock plus | Pelvic clock plus exercise upper limbs | 3–4 |
8. Bridge plus | Bridge plus exercise upper limbs | 3–4 |
9. Heel slide plus | Heel slide plus exercise upper limbs | 3–4 |
Homework | 6 + 7 + 8 + 9 | 3–4 |
10. Foot work(chair) | Bend knees, legs parallel, bend and stretch hip joints | 5–6 |
11. Leg alternately (chair) | Bend knees, one leg bend and other stretch, alternate | 5–6 |
12. Side bridge (chair) | One leg on the chair, other leg on the mat, adductor press chair | 5–6 |
13. Bridge with a chair | Bridge plus with a chair | 5–6 |
Homework | 10 + 11 + 12 + 13 |  |
14. Lateral buckling (standing) | Lateral buckling our trunk plus exercise upper limbs | 7–8 |
15. Rotation trunk (standing) | Rotation trunk plus exercise upper limbs | 7–8 |
16. Diagonal buckling | Left hand touch right bend thigh, alternate | 7–8 |
17. assist squats | Squats with our trunk stabilization | 7–8 |
18. resisted squats | Assist squats plus resistance | 7–8 |
Homework | 14 + 15 + 16 + 17 + 18 | 7–8 |