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- Time
- 55 min
- Level
- Intermediate
- Burn
- ≈200–280 kcal
Deep core, long lines, perfect posture
Pilates Mat 55
Classical mat work at an intermediate pace: breath, precision, control. The Hundred, the Teaser, the side-kick series and a spine that feels taller.
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5′Breath and centering
Slow, breathe deep
- Lateral breathing2 min
- Pelvic imprint and release1 min
- Pelvic curl2 min
-
8′Warm-up
Flowing, easy pace
- Chest lift2 min
- Supine spine twist2 min
- Cat–cow2 min
- Tabletop toe taps2 min
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15′Classical series
Flowing, easy pace
- The Hundred100
- Roll-up6–8 reps
- Single-leg circles5 + 5/side
- Rolling like a ball8 reps
- Single-leg stretch10/side
- Double-leg stretch8 reps
- Criss-cross10/side
- Teaser3–5 reps
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10′Side-lying series
Hold each side
- Side kick front and back10/side
- Side kick up and down10/side
- Clamshell15/side
- Inner thigh lift15/side
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10′Back and plank
Flowing, easy pace
- Swan6 reps
- Swimming2 × 20 s
- Forearm plank60 s
- Side plank30 s/side
- Leg pull front6/side
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7′Stretch and close
Slow, breathe deep
- The Saw6/side
- Spine stretch forward6 reps
- Mermaid1 min/side
- Child’s pose1 min
Fuel for this class
Before: Something light: kefir or a small smoothie, 60–90 min before.
After: Salmon or chickpeas with greens and quinoa.
What it gives you
- A strong deep core and a flatter stomach
- Better posture, less back pain
- Long, lean muscle control
Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.
Eat like an athlete
- Half the plate: vegetables and fruitColour, fibre, vitamins. 400 g a day or more.
- A quarter: proteinAbout a palm per meal. Eggs, fish, chicken, yogurt, beans, tofu.
- A quarter: whole grainsAbout a fist. Buckwheat, oats, rice, potatoes, wholegrain bread.
- A thumb of healthy fatOlive oil, nuts, seeds, avocado.
- Water firstAbout 2–2.5 L a day, plus 0.5 L per hour of training.
- 60–90 min before: carbs and a little protein, low in fat and fibre.
- During: water. In cycling and combat, sip 0.4–0.8 L per hour.
- Within 2 hours after: 20–40 g protein with carbs.
- Daily protein when you train: 1.4–2.0 g per kg of body weight.
| 08:00 | Greek yogurt, oats, berries, chia | 450 kcal, 28 g |
|---|---|---|
| 13:00 | Quinoa bowl with salmon or chickpeas, greens, olive oil | 600 kcal, 38 g |
| 17:00 | Banana and kefir, 60–90 min before class | 250 kcal, 12 g |
| 20:30 | Chicken or tofu with buckwheat and vegetables | 600 kcal, 45 g |
Reference for a 65–75 kg adult training moderately. Your daily plan scales it to your profile.
FitRoxAI gives general fitness and nutrition information, not medical advice. Check with a doctor before starting a new program, especially if you are pregnant, over 60 or have a health condition.