Curious about Pilates but don’t have the time or money to go to a group class? Try incorporating the routine below into your workouts twice a week.

Set 1: Isometric flow set

Transition from move to move without resting in any way. For example, don’t let your hips rest on the ground when switching from the side plank to the front plank.

The suggested holding times are guidelines only. Stop before the suggested time if you feel any pain in your lower back.

Side plank on right arm

Start lying on your right side. Place your right forearm on the mat and stack your feet on top of each other. Your shoulders and feet should form a straight line. Lift your hips up and balance on your forearm and feet for 10 – 45 seconds.

Front plank

Keeping your hips off the ground, control your body forward until you face down and both forearms are on the ground. Hold yourself in this plank position for 30 seconds.

High front plank with forward taps

Without letting your hips hit the ground, place your right hand and then you left hand on the ground so you’re in a plank on your hands and toes. In this position, keep your hips stable and alternate tapping your hands forward for 10 reps. Once you’re finished the 10 reps, lower back down onto your forearms.

Side plank on left arm

Control and rotate your body so you balance on your left forearm and left foot, with your right foot stacked on top of the left. Hold for 10 – 45 seconds.

Rest for one minute and then repeat.

Set 2.

Complete the recommended reps for both exercises with no rest in-between. Once completed, rest for one minute and repeat.

Quadraped knee hover and rotation

Start on all fours with your knees directly under your hips and your hands under your shoulders. Make sure your back is neutral. Breathe in, and as you exhale hover your knees half an inch off the ground. Think about your core muscles initiating the lift – not your legs and arms. Once lifted, rotate your knees from side to side for six repetitions. Bring your knees back to center and finish lowering your back down to the ground.

Quadraped opposite arm and leg reach

After finishing the above exercise, you should be on all fours with your knees directly under your hips and your hands under your shoulders. Make sure your back is neutral. Imagine you have a glass of water on your back. Breathe in and as you exhale, straighten your opposite arm and leg. Don't let the imaginary glass of water spill. Alternate 12 times.

Set 3.

Complete the recommended reps for both exercises with no rest in-between. Once completed, rest for one minute and repeat.

Roll-up

Lie on your back with your legs straight and your arms extended above your chest. Breathe in. As you exhale, start to roll up one vertebrae at a time. Take your time. Try not to use momentum. At the top, sit tall and then start to tuck your pelvis and slowly roll down. Take as many breaths in and out as you need throughout the exercise. Repeat two to three times.

Robot arms with head hover

Lie on your stomach. Bend your elbows to 90 degrees and place you arms so that they form a 90-degree angle at your shoulders. Your hands are by your ears, facing down. Imagine there’s a piece of paper between your abs and the floor so you don’t arch your lower back.

Step 1:

Keeping your arms at the 90-degree angle, use the muscles in-between your shoulder blades to lift your arms off of the ground.

Step 2:

Holding the above position, hover your head off of the ground. Keep your eyes looking down as you hover your head.

Step 3:

Lower your arms and head at the same time; then repeat eight times.