6 week Pilates challenge

About this 6 week Pilates challenge

6 week Pilates challenge

Intensity level: beginner/intermediate

Benefits: this workout is good for core strength, back strength, mobility & flexibility

Safety: please read the general safety information here

What you need: you need an exercise mat, or some other form of cushioning to do the exercises on. See an exercise mat buying guide here.

To do Pilates safely and effectively, it’s important to understand the concept of neutral pelvis. Before you start the challenge, make sure you can find neutral pelvis:


6 week Pilates challenge chart

6 week Pilates challenge

There’s a different set of exercises for each week of the challenge, with harder exercises being added as the challenge progresses. The chart shows which exercises you should do each week and how many reps you should do of them. Instructions for the exercises are below the chart.

Exercise instructions

Heel taps

Arm and leg raise

Shoulder bridge

6 week Pilates challenge - Single leg stretch

Spine stretch

6 week Pilates challenge - Pilates hundred

Rolling like a ball

6 week Pilates challenge - Double leg stretch

Spine twist

Roll down

The Pilates principles

Joseph Pilates believed that physical health and mental health were interconnected. He developed a system of exercises that he called “Contrology,” which was designed to strengthen the core muscles, improve posture, and increase flexibility. Pilates also believed that Contrology could help to improve mental health by reducing stress and anxiety.

There are six key principles that underlie the Pilates method of exercise:

  1. Concentration: Pilates teaches you to focus your mind on your body and movements. This helps you to get the most out of your workout and to avoid injury.
  2. Control: Pilates emphasizes controlled movements. This helps you to develop strength, coordination, and balance.
  3. Centering: Pilates teaches you to engage your core muscles, which are the muscles that support your spine. This helps to improve your posture and stability.
  4. Precision: Pilates teaches you to perform movements with precision. This helps you to get the most out of each exercise and to avoid injury.
  5. Breathing: Pilates emphasizes deep, rhythmic breathing. This helps to improve your circulation and oxygenate your muscles.
  6. Flow: Pilates movements should be performed in a smooth, flowing manner. This helps to improve your flexibility and coordination.

Related to 6 week Pilates challenge

Pilates ring challengeBasic Pilates


Further reading

Spine Health – Pilates Exercise