All sessions include a downloadable video (quicktime mov, flash flv, or watch online) and an ebook (pdf format).
Session 1
Fundamental Movements Exercises -
roll up, shoulder bridge, reverse curls, 100’s, single leg circles, double leg stretch, single leg stretch, teaser, mermaid and saw
These fundamental Pilates movements incorporate spinal articulation. You will learn to strengthen and support your spine in a flat, round and twisted back position. Your goal is to perform these exercises with ease and control. The benefits you will feel after you mastered these movements will clearly speak for themselves.
Session 2
Movements to Strengthen and Lengthen Your Neck Exercises -
roll over, cat, superman, swan, swimming, twists, standing roll up, and Pilates stance
This specific set of movements will lengthen your neck and upper back. The movements are designed to create space in between each vertebrae and strengthen weak neck muscles. As you continue to repeat these exercises you will feel ease and lightness in these areas. Be cautious of feelings of dizziness or back pain in an exercise. This is an indication that your body is not prepared to move in this particular way. Perform the exercises that you can do and revisit the movements that were strenuous when you are stronger.
Session 3
Movements to Relieve Pain and Stiffness in the Back Exercises -
stomach massage, hamstring/IT band stretch, side twist, twists, rolling like a ball, single leg kicks, swimming, swan, superman, push up, and classical abdominal lifts
This series of movements targets your lower back to upper back. These exercises incorporate a few twists to release tension and tightness held in the lumbar-pelvic region. To see best results, practice these movements every day. As you feel stronger, reduce your Pilates practice to 3 to 4 times a week. Maintain this regiment so that you continually support your back. Keep in mind, when you stop your exercises, most likely your back pain and muscle atrophy will occur.
Session 4
Movements to Release and Lengthen Tight Muscles in the Legs Exercises -
hamstring/IT band stretch, crossed seated forward bend, half teaser to the side, scissor kicks, stomach massage, side leg kick series, standing roll up, and elephant
These movements are the perfect compliment to cardiovascular exercise. If you are an avid, runner, cyclist or swimmer, these exercises will support your endurance and recovery time. In addition, these specific movements will prevent common leg injuries and ailments associated with repetitive motion of the legs.
Session 5
Advanced Movements 1 Exercises -
Pilates push up, the leg pull front, the leg pull side, the leg pull, side kneeling, side bend series, boomerang, and neck pull
After you have mastered the “10 Minute Pilates” fundamental movements, you are ready to advance in your Pilates practice. These movements will challenge your balance, abdominal strength and coordination. Have fun with these exercises. And with continuous practice, you will master these advanced movements!
Session 6
Advanced Movements 2 Exercises -
rolling like a ball, open leg rocker, bent elbow teaser, stomach massage, star, standing mermaid, abdominal scoop, shoulder bridge leg extension, bicycle, control balance
After you have mastered the “10 Minute Pilates” fundamental movements, you are ready to advance in your Pilates practice. “Advanced Movements 1” focused on upper body strength and “Advanced Movements 2” focuses on lower body strength. These movements will challenge your ability to balance, articulate your spine and pelvic stability. Remember, you are trying to gauge your progress in these movements. So congratulate yourself for exercising at this level!
Session 7
Strengthening and Increasing Mobility of the Arms 1 Exercises -
rowing series, shaving the head, arm circles, double leg stretch, cris cross, oblique extensions, and teaser twists
These movements are simple and effective in building strength and mobility of your shoulder girdle. They require strong abdominal muscles as well as the stamina to continuously move from one exercise to the other. The 2lb weights will get increasingly heavier as you exercise. Your upper body muscles have a tendency to atrophy due to lack of use. These movements revitalize rotator cuff muscles and provide excellent support for all daily activities.
Session 8
Strengthening and Increasing Mobility of the Arms 2 Standing Series Exercises -
standing series, stork flies, stork lateral raises, tricep kick backs, bicep curls, overhead press, forward raises, T arm twists, scarecrow arms, standing roll up
These movements focus on creating upper body strength at the same time test right and left leg strength and stability. You are required to stand on one leg as you continuously move from one exercise to the other. The 2lb weights will grow increasingly heavier as you exercise. As you fatigue, your entire body will get stronger as you repeat this series over time.
Upon purchase, you can download the book and video at your convenience. Each session details specific movements for a particular need or workout regiment.
Get an amazing value of downloadable video and written instruction for the price of one! You get access to detailed instruction in a book format as well as receive a step by step video to follow for only $9.98. Or save 25% off the total price and pay $59.92 for all 8 downloadable videos and accompanying books. Have the freedom to access the video and pdf file on your own time anywhere you have online access. Purchase today and start seeing real results!
After purchase of your session or sessions, you will receive an email with a link to your files to download within 24 hours. Thank you for your business!
Pilates has introduced me to the concept of core strengh. It improved the alignment of my spinal column, which in turn relieved or eliminated alot of my neck, shoulder and lower back discomfort. As you attempt each exercise you can feel your body as it becomes aware and attempts to adjust to each move. 
Most of my life my idea of exercise was totally aerobic... running, biking etc. It was out of curiosity I signed up for a private Pilates session about three years ago with Sonia. I was blown away by the changes in my body and how much leaner I have become. I continue to hike the beautiful mountain trails in Phoenix and am so much physically stronger due to my Pilates training. I highly recommend this to anyone who is interesting in improving their core strength, posture and overall health.
I was looking for an exercise program that would help my total body but with minimal impact on my joints. Pilates helped in developing and strengthening my core which in turn has helped me in my daily activities. It has helped to increase my body awareness in posture and flexibility.
