Disclaimer: This content is for general information and educational purposes only and is not a substitute for medical advice. Please consult a qualified health professional before beginning any new exercise program. Move within your own limits.

Level 1 mat pilates | no equipment | 23min

Phases - Bloom / Green or Nurture / Yellow

Workout

| Ab prep
| Breaststroke prep 1
| Breaststroke prep 2
| Breaststroke prep 3
| Half roll back
| Roll up
| Breaststroke
| Heel squeeze (prone)
| Breaststroke + heel squeeze (prone)
| Clam
| Side bend