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Focus on understanding essential principles and techniques, establishing core strength, increasing body awareness, boosting flexibility, cultivating proper alignment and posture, building confidence in executing Pilates exercises accurately, and creating a strong foundation for future advancements in Pilates practice.

1 

Introduction and Basic Principles

Day 1 (90 mins)

- Overview of Pilates and its advantages

- Key principles: breathing, concentration, control, precision, and flow

- Breathing exercises

- Introduction to fundamental Pilates exercises aimed at building core strength

2

Core Strengthening

Day 2 (90 mins)

- Concentrate on core strength and stability

- Introduction to beginner-friendly advanced exercises

- Pelvic tilts and bridges

- Leg circles and single-leg stretches

3

Flexibility and Posture

Day 3 (90 mins)

- Enhancing flexibility and alignment

- Learning correct posture for exercises

- Spine stretches and twists

- Shoulder bridges and hip openers

4

Full Body Integration

Day 4 (90 mins)

- Focusing on core strength, flexibility, and balance

- Combining all previously learned exercises into a comprehensive full-body workout

- Complete full-body Pilates workout routine

- Cool down and relaxation practices

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Pilates and Equipment

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