FitRoxAI.com — Pilates Mat 55
55 min, Intermediate, ≈200–280 kcal
You need: Mat, small ball (optional)
Led by: Olga Stal × KOSMO

1. Breath and centering — 5 min (Slow, breathe deep)
   • Lateral breathing — 2 min
   • Pelvic imprint and release — 1 min
   • Pelvic curl — 2 min
2. Warm-up — 8 min (Flowing, easy pace)
   • Chest lift — 2 min
   • Supine spine twist — 2 min
   • Cat–cow — 2 min
   • Tabletop toe taps — 2 min
3. Classical series — 15 min (Flowing, easy pace)
   • The Hundred — 100
   • Roll-up — 6–8 reps
   • Single-leg circles — 5 + 5/side
   • Rolling like a ball — 8 reps
   • Single-leg stretch — 10/side
   • Double-leg stretch — 8 reps
   • Criss-cross — 10/side
   • Teaser — 3–5 reps
4. Side-lying series — 10 min (Hold each side)
   • Side kick front and back — 10/side
   • Side kick up and down — 10/side
   • Clamshell — 15/side
   • Inner thigh lift — 15/side
5. Back and plank — 10 min (Flowing, easy pace)
   • Swan — 6 reps
   • Swimming — 2 × 20 s
   • Forearm plank — 60 s
   • Side plank — 30 s/side
   • Leg pull front — 6/side
6. Stretch and close — 7 min (Slow, breathe deep)
   • The Saw — 6/side
   • Spine stretch forward — 6 reps
   • Mermaid — 1 min/side
   • Child’s pose — 1 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.

Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.

https://www.fitroxai.com/?p=class&c=pilates&lang=en