Included with every set
Two files, emailed after checkout
A printable exercise sheet for beside your mat, and the full 15-page programme that tells you what to do, in which order, for four weeks.
1 · The exercise sheet
12 exercises, one page, made to print
2 · The 15-page programme
12 sessions over four weeks, session by session
Week 1 · Foundation
Find your breath, stabilise the pelvis, wake up the deep muscles
| Session A | Equipment | Sets / reps |
|---|---|---|
| Breathing prepOn your back, feet down, hands on the ribcage | — | 8 breaths |
| Pelvic tiltTilt the pelvis slowly and return to neutral | Ball optional | 2 × 8 |
| Toe tapsTabletop, one leg taps the floor, pelvis stays still | — | 2 × 8 each side |
| ——————————————— | —— | — × — |
| ——————————————— | —— | — × — |
| ——————————————— | —— | — × — |
| ——————————————— | —— | — × — |
9 more exercises and 11 more sessions
Order the Pilates Starter Set and both files — the printable exercise sheet and the complete 15-page programme with a progress tracker — are emailed to you automatically after checkout.
Shop the Starter SetGeneral fitness information, not medical advice. If you have an injury, a health condition, or you are pregnant or recently postpartum, speak to your doctor before starting.