Pilates is a low-impact exercise that helps improve strength, flexibility, and balance. It is suitable for all fitness levels, from teenagers to golden-agers
Pilates exercises can be modified to be more or less challenging, depending on your fitness level.
Pilates can also be a good option for older adults who want to maintain their mobility and independence as they age, as it can help to improve balance, coordination, and overall fitness.
Athletes can also benefit from Pilates, as it can help to improve performance and prevent injuries by strengthening the core and improving flexibility.
Ultimately, anyone looking to improve their overall fitness, strength, and flexibility can benefit from Pilates, as it is a safe and effective form of exercise tailored to meet individual needs and goals.
Note: Please consult your physician before starting this program if you have health issues.
The Ultimate 12 Week Pilates Exercise Program
I’ve shared two days of workouts for each week. You can perform them alternatively if you train more than twice a week.
It will take 30 minutes to complete one session, and each session will start with warm-up exercises followed by floor-based Pilates training.
You can adjust the session depending on your fitness level. You can see the chart below, for instance.
Session duration and rounds to perform:
Fitness Level
Number of Rounds
Duration
Beginner
One to Two
10-20 minutes
Intermediate
Two to Three
20-30 minutes
Advanced
Three to Four
30-45 minutes
Note: You can make desired changes to this program. For example, you can replace challenging exercises and decrease and increase activity time or reps depending on exercise difficulty.
Warm-up: Perform warm-up exercises for the first few minutes to increase oxygen supply, blow flow, and get your muscles ready.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.
