Pilates program
Pilates Core & Tone
A strong middle, better posture, toned legs
- 3 days a week
- 8 weeks
- Any level
- For everyone
- Pilates
About this program
Three mat pilates sessions a week for a strong middle and better posture: deep core work, glute and leg series, and back work to balance it. Move slowly and precisely, keep breathing, and add a rep or a few seconds each week. A flatter waist also needs lower body fat, so keep to your food targets.
Who it’s for
- Any level: beginners start with fewer sets and lighter weights, as the notes explain.
- For everyone.
- A mat (a strap or towel and a cushion help).
- 3 sessions a week, about 40 minutes each.
- 8–10k steps a day on top of the workouts.
The week
Hold each pose or do each move for the time or reps shown, and rest for the change-over time. Rest days: walk and recover.
Monday Core A: The classic core series
Abs · deep core · posture · about 40 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| The HundredNeck tired? Rest your head on the mat and keep pumping. | 1 × 100 arm pumps | 20 s |
| Roll-Up | 2 × 6 slow reps | 20 s |
| Single-Leg Stretch | 2 × 10 each side | 20 s |
| Double-Leg Stretch | 2 × 8 slow reps | 20 s |
| Criss-Cross | 2 × 10 each side | 20 s |
| Swimming | 2 × 30 s | 20 s |
| Spine Stretch Forward | 2 × 6 slow reps | 15 s |
Wednesday Legs & glutes: Glute and leg series
Glutes · legs · core · about 40 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| The Hundred | 1 × 100 arm pumps | 20 s |
| Shoulder Bridge with Leg Lift | 3 × 6 per leg | 20 s |
| Side-Lying Leg Lifts | 2 × 12 each side | 15 s |
| ClamshellAdd a mini band above the knees when 15 is easy. | 2 × 15 each side | 15 s |
| Single-Leg Circles | 2 × 5 each way, each leg | 15 s |
| Plank Leg Lift | 2 × 8 per leg | 20 s |
| Figure-4 Stretch | 1 × 30 s each side | 15 s |
Friday Full body: Core, back and balance
Whole body · core · about 40 min
How to progress
- Hold each pose a few seconds longer, or add a round, every week or two while it still feels steady.
- Breathe slowly through the nose; if you can’t, ease off a little.
- Mild stretch, never pain: back off if a joint complains.
Food
For a flatter waist, a small calorie deficit (about 300–500 kcal a day) with 1.6–2.2 g of protein per kg of body weight; otherwise eat at maintenance. Plenty of vegetables, water and sleep.
Find your numbers with the free TDEE calculator, the macro calculator and the protein calculator.