# Fundamental Pilates Program

## Workout

- 1 × 5-10 Pelvic Curl
- 1 × 5-10 Chest Lift
- 1 × 5-10 Leg Lift Supine
- 1 × 5-10 Spine Twist Supine
- 1 × 5-10 Leg Lift Side
- 1 × 5-10 Leg Pull Side
- 1 × 5-10 Back Extension Prone
- 1 × 5-10 One Leg Circle
- 1 × 50-100 Hundred
- 1 × 5-10 Rolling Like A Ball
- 1 × 5-10 Spine Stretch Forward
- 1 × 5-10 Backbend (Shoulder Bridge)
- 1 × 5-10 Single Leg Stretch
- 1 × 5-10 Saw
- 1 × 5-10 Spine Twist
- 1 × 5-10 Side Kick
- 1 × 5-10 One-leg Kick
- 1 × 5-10 Cat Stretch
- 1 × 5-10 Leg Pull Front
- 1 × 10-20 Swimming
- 1 × 5-10 Seal
- 1 × 2-5 Roll Down