Pilates Workout Plan (50 Minutes)

1. Warm-Up (5 minutes)

   • Breathing exercises (2 minutes)
   • Cat-Cow stretch (3 minutes)

2. Foot Work (10 minutes)

   • Footwork on the reformer (5 minutes)
   • Single leg footwork (5 minutes)

3. Bridging (8 minutes)

   • Basic bridge (3 minutes)
   • Single leg bridge (3 minutes)
   • Bridge with leg extension (2 minutes)

4. Abs (10 minutes)

   • The Hundred (2 minutes)
   • Roll-Up (3 minutes)
   • Single leg stretch (3 minutes)
   • Double leg stretch (2 minutes)

5. Upper Body (8 minutes)

   • Chest lift (3 minutes)
   • Arm circles (2 minutes)
   • Push-ups (3 minutes)

6. Plank (5 minutes)

   • Forearm plank (2 minutes)
   • Side plank (1 minute each side)
   • Plank with shoulder taps (1 minute)

7. Extension (3 minutes)

   • Swan dive (3 minutes)

8. Cool Down (1 minute)

   • Child's pose (1 minute)

Total Duration: 50 minutes