Whoohoo!
Today is Day 1 of our 21 Day Challenge – Introduction to Pilates!
I created this challenge to help you build a habit of healthy movement on a regular basis.
You’ll be amazed at how just 10 – 15 mins of Pilates, Barre or Yoga each day will leave you feeling stronger, more flexible and toned plus calmer in the mind.
Please read these last few notes below before you begin your introduction…
-
- This challenge will start off steady and the intensity will increase as the weeks go on.
If you’re new or just getting back into exercise, please know your own limits, listen to your body,
take the modifications and rest any time you need to until you build up strength. - When practicing these methods ideally you don’t want to feel back pain or neck pain.
Be sure to lower your head anytime for a break if you feel neck pain in sit ups. - If you feel back pain focus on engaging your deep core muscles, and also check your
alignment, these may help relieve any pain. - Note – there is a difference in working your back muscles and strengthening them, compared to
feeling pain in the back muscles that is not good, uncomfortable or is
over doing it. You will need to start to learn the difference. So take it easy until you do understand. - For those with osteoarthritis, please refrain from loaded flexion, which is rounding your back
and putting weight on it at the same time. e.g. rolling back on your back. Also avoid rolling forward
and down from standing. Please reach out to me if you are unsure of your limitations. - For those of you with as Diastasis, Prolapse or if you are new to exercise since giving birth, please
leave out your chest lift (sit ups) and planks and just focus on the lower abdominal strengthening.
Or even better check out my Core Restore Program . This is specific training for these conditions. Reach out to me for the challenge participant discount if you decide to join up.
- This challenge will start off steady and the intensity will increase as the weeks go on.
Day 1: Pilates Introduction Video
Once you’ve done your workout, if you’re on Facebook come on over to the group and check in to the daily post.
Or let me know how you go in the comments below!
Enjoy!
Lots of love
Em
xo
PS: If you haven’t already joined the challenge Facebook group you can do that here >> Facebook Group
Related
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How are you feeling after the last two days? This is our last day of Pilates for this week. Day 4 – is an Introduction to Barre classes. You’ll need a chair, bench or couch ready to hold onto for stability. During Day 5 – you’ll have the option to use…
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Just trying out my day 1 after procrastinating for so long.
Feels so good where I got a nice stretch.
I`m so scared how the intensity going to build up from here, because Day 1 feels quite challenging for me. It is because my muscles are stiff and weak ?
Hi Lynn, don’t worry Day 1 was challenging as there are all diff levels. It’s also challenging for me too.
Take a break when you need to and just do what you feel. Don’t push yourself and take it easy if you want.
You will love the rest so keep going and remember these things in each class. xx
Thank you. That was so much easier than I thought it would be. Looking forward to day 2
Ok great..the challenge builds up each day and week..so by the end of the 21 days it’s more challenging .
my first time to join pilates .. amazing day 1 challenge:)
Great enjoy them xx
Have just completed Day One of 21 and am now looking forward to completing the other 20
Glad you enjoyed it! X
Really enjoyed 1st session today, instructions are very clear and easy to follow.
Thank you for the oppertunity.
Glad you enjoyed it. My pleasure x
Just done day one . Good stuff.
Glad you liked it x
Thank you so much Emma. I feel amazing after Day 1. This was the perfect way to end my hectic day. Thank you.
That’s so good it was helpful! Well done for doing it xx
Hi, i have done a lot of different forms of exercises and even left doing them altogether and become a balloon with only little stamina. but today being day one for me i feel refreshed and would like to do more.
That is wonderful Fatema 🙂 Im so happy to hear this. Well done. Keep going you’re doing great x
This so cool and amazing! I can feel the burn.
yeah Great to hear that x
I did Pilates years ago. I enjoyed the workout.
I did get a little confused about the inhale and exhale on some exercises as you would sometimes instruct the breath and either times not, or I would inhale and then you would provide more instruction/explanation during which I was waiting to exhale!
I think, for me, watching it through first helped before attempting it.
Hi Beth, Yes it can be confusing sometimes. I agree, but watching once is a great idea. Have you watched my principle about breathing? It will help you understand it more. Em x
YEs it can be tricky at first. The key is not to worry too much when you first begin. just learning not to hold your breath is important. However if you can learn to do it the way we teach great. Can yo watch the breathing video I have provided – it may help. one of the principles of pilates. As a general rule (but not alwayss) we exhale when we exert the energy or contract the body/round forward, and in inhale when we prepare or open up the body. Hope that helps x
Day one done ,thanks
Do we need to warm up before start a section ?
Hi no need to warm up – you’re fine xx
Day one done. Now we are in lockdown it’s a great way to exercise and it will help my back. Sitting at a dining table and working on a laptop is not ideal so this will help. You have explained everything in detail and show different levels you can do the exercise. Julia
So happy you like it thanks for the update xx yes it’s so good now when we sit soo much x
Fantastic class – thank you so much. I’ve done pilates and yoga on and off for years but these days I can no longer sit cross legged on the floor – I can’t get my knees any lower than elbow height. The main problem is pain in my left hip. I have osteoarthritis in my knees and – I suspect – my hips. I tend to just put my legs in front of me, legs bent, knees apart, instead – otherwise I can’t sit upright. I’m not sure if this is due to general tightness so I should gently try and increase it a bit each day, or if it’s due to the arthritis, maybe bone on bone, and I shouldn’t even try to sit cross legged.
Any advice please?
Thanks, Mari
Hi Mari, please try my Day 6 for the 21 Day challenge video. It will help you a lot x
Finally have enough energy to start this and I am in so much pain already! you explained every single thing so perfectly and eloquently that I actually felt all of my muscles engaging and I could feel that I was actually doing each exercise correctly. I can’t wait to do the rest of the videos and can’t wait to start the essential course! Thank you so much for doing this Emma XO
Thanks for the update Bianca! That’s great! So glad you are feeling the moves. Hope you can fit in as much as you can before Friday. If not be sure to start the Core Fit Club. Even if it’s just for 1 month as its $7 for the first month. Perfect if you need to finish the challenge. Than you for the lovely feedback. If you have the essential course that is yours to keep. Enjoy Em x
Wow.. I totally loved it.. the way you explain it’s awesome
Many thanks – glad it’s helpful for you!
Glad it’s helpful for you! Many thanks 🙂
Day 1 done…after a long day of teaching first graders…just what I needed. Looking forward to tomorrow!
Perfect! Wow I take my hat off to you teaching 1st graders x
the videos are not loading
🙁
Hi, have you managed to get onto the videos? I just saw this now. Thanks for your patience wiht my response. Em
Emma, I have been a slacker now for several years, but this 1st session showed me that I needed this, and I feel energized instead if tired! Thanks so much for sharing this program. I started the the first one today, second one tomorrow and upward bound!
Fantastic! that is such great news. Im so happy you feel these benefits 🙂
Thank you for all the emails. I have knee problem and cant do the actions effectively
Just do what you can. Try to put a towel under your knee if kneeling and perhaps just modify to what feels ok. Please note that I have lots of specific knee exercise videos inside my online pilates studio membership. http://www.thecorefitclub.com if you ever want assistance for the knee injury. I will have this membership on special during the challenge .x
Omg that was so cool and nice! Love it!
Great workout for all levels of fitness. Thank you Emma.
Day 1 completed, albeit a day late but will try and catch up. Feeling really good for doing it.
Only just completed day 1. I’m in worse condition than I thought. Really enjoyed the session and especially appreciate the direction on when to breathe in and out as I tend to hold my breathe. Looking forward to the day 2 session I will catch up with tonight.
Greatly picked up on the breathe – yes just breathe any way its fine when you start, just try not to hold breathe
this was a great workout .
Just completed my day 1. It was a bit tough but i enjoyed every second. Now off to day 2
Hi!
This is my first time trying this particular workout. I didn’t realize how out of shape I am. I’m hoping to use this 21 day challenge to strengthen my body. Thank you Emma
Awesome workout
Thanks a lot
Just the workout I was looking for, Simple but very detailed to the point:) thank you Emma
Done..Loved it..Thank you
I was a great work out, Thank you. See you tomorrow
I’m running a day late but just completed day1 and loved it. What a great way to start my birthday. I’m going to complete day 2 later today.
Feeling so relaxed and motivated to do more. Thanks Emma. 🙂
Happy Birthday! Great you are enjoying x
I did the Day 1 only today. As I could not do it on the 12th.Is it ok but I already feel so good . I did it s after about a year lapse of not doing , But I enjoyed it . You are such a good teacher ,
I always found it difficult to sit on my heels todo the child s pose ං
Any tips on this Emma ?
Thank you
Thanks for the message and great this has got you back into it. You will get there with your sitting childs pose position – it will get easier the more flexible you get. Thanks or your lovely feedback and patience with my response. Em
Great this has got you back into it. You will get there with your sitting childs pose position – it will get easier the more flexible you get. Thanks or your lovely feedback and patience with my response. Em
Really enjoyed day one can’t wait to see what tomorrow brings!! Thank you
Thank you for a great workout
Excellent video and instructions. Thank you.
Glad you’re enjoying thank you for the feedback
Emma me encantó este entrenamiento! Voy a trabajar mi voluntad también, para cumplir con este reto de 21 días. Hace poco me recibí de instructora de yoga y quiero fortalecer las prácticas, ampliar conocimientos a fin de animarme a dar clases. Muchas gracias!
day one done, loved it very well Guided.
Day one done!
A perfect pilates workout video! Excellent explanation and great flow. Expecting the next one.
Great introduction to Pilates. Looking forward to developing core strength. Thanks
Day 1 done, loved it. Nice routine to get going. Looking forward to seeing what’s next.
That was amazing! My back hadn’t been through this much since I stopped yoga over a year ago. I’m so excited about this class. Thanks for being awesome
Thank you well done !
Love it!!!
Let s go!!!
Actually just finished day 1 and it fills great to do pillates again after quite a long period. Feels great!
Day 1 done! I feel great and energized. Thank you for doing all this for us. Many hugs
Day 1… done and dusted!!!! Interrupted by sleeping ninja just before push-ups but managed to pick-up again… It was great!!!! Thanks so much Emma! Looking forward to the intensity growing!
I have done.
Day 1 done!!!
Loved my first day.
Feeling energized and confident that I can see this through to the end.
Thank you Emma
Wonderful love your positive attitude x
Thanks Emma…I enjoy it , can’t wait till tomorrow.
Done! I liked it but it was a bit easy for me. Nevertheless, my body feels fine.
This challenge will build up so hang in there. Did you see the bonus ab video I included ? This may suit you more?
Thank you, really enjoyed it despite dealing with kids having a minor melt down x
Thank you really enjoyed the work out xx
Lovely, enjoyed that. Just right, not to much
Loved the workout today and all the clues on how to do the exercise properly based on current condition.
Thank you glad you enjoyed x
Day1 just done. Looking forward to complete all the days. Thanks Emma!!
Day 1 done, enjoyed it, looking forward to next session
Enjoyed!! Thanks!! Started a day late but got it done !! Can’t wait for second one!!
Great
Day 1 done. Its not intense but can feel my core muscles. Looking forward to the upcoming days. Hope to tone and strengthen my muscles. 🙂
Great first day, anxious for day two
ahh so nice i have not received day 2 just redid day 1 lovely..waiting for sick girlie to wake …me i feel much better thks
Hope shes better soon!
Was great!!! Thank you
Day one done…great way to start my birthday
Happy Birthday! X
Really enjoyed day 1 thanks . Everything was explained so well , love the fact you tell me when to breathe I often hold my breath when exercising !
Hi apologies for just responding now. Just saw this. Great you are enjoying and thank yo for the kind feedback – so glad it’s helping x
Hi Just saw this. Great you are enjoying and thank yo for the kind feedback – so glad it’s helping x
Great workout..looking forward to thr rest
Completed my first ever pilates. Hope to see results after the 21 day challenge.
Great to see you trying the pilates!
Day 1 done and looking forward to tomorrow.
Thank you
Day 1 Done!
Super workout for the day! Looking forward to the next 20 sessions!
Great first day. Thank you
Good to be back
I really enjoyed today’s lesson, looking forward to tomorrow.
A great day 1
Really enjoyed Day 1, thank you Looking forward to tomorrow’s session already!
Day one done. It was awesome. I really enjoyed it.
Day 1 done. Feel refreshed ready for the day.
i cant open the video
Can you try to refresh your page or use another browser it may help
Feeling good. Nice work out. Day 1 done.
That was lovely!
It was fun…thanks for day 1
Day one was awesome. I am all in for the challenge. Kudos Emma
First day done! I can feel the burn in the back of my arms!!
Very enjoyable ! Feel very relaxed! Thank you !
Thank you , it was a great session .
Day one done.. feels so good after doing it.. only concern is if you can mention the steps in writing ( as subtitle) as well.. like when to inhale and exhale would be of a great help.. hope you understand my concern. I have been doing yoga from last 5 years and always believed if you don’t do it rightly you cannot see the result..
thanks Emma..
HI Shipra, that would be great to do but I can’t adjust the videos as they are pre recorded. Don’t worry this will come with time for you to get the breathing. It is not expected for you to get it first up. Have you watched the principle video in the welcome email and are you part of the Facebook group ? I did a video in that as well that is interesting. Find it in Videos. em x
Great workout! Felt the burn in my abdominals as I’m a newbie, but feels great!
Finished day 1 & I feel so strong & stretched in the best way! Thank you!
I enjoyed each and every step. However, I wonder is the mini crunch form a safe one for diastasis recti and week core? Thank you for the wonderful program.
Hi Mary, ideally you would not do this if you have a diastasis. Did you get the emails I sent before the challenge started which spoke about this condition and what you can do instead? I offered a free 5 Day Challenge that was in the 2nd email I sent out. Welcome email was 1st, second email had the info on diastisis in it. Let men now if you got this. It would be good for you to do the 5 Day Free challenge then do this program to heal your diastsis http://www.corerestoreprogram.com which will be on sale for all the challenge participants. x
great instruction and class …a feel good process all the way round
Day 1done. It was great
Day one done! Thank you!
Loved it, I do around 300 crunches most days but this worked other core muscles I haven’t been using. See you tomorrow.
That is great to hear! Wow you do a lot of crunches!
Wow you do a lot of crunches! That is great to hear it worked different muscles!
I loved that it wasn’t so intense on the first day! I really appreciate that it was manageable and not so difficult that it felt daunting to complete 21 days, working up from day 1. I really actually enjoyed it! Thank you!!
That’s great Livia, glad you enjoyed it. Yes it will be a manageable challenge so everyone can have the chance to complete it. x
Day 1 completed , looking forward to the next 20 days of this challenge , been wanting to join a yoga/ pilates class for awhile but sometimes lack motivation and need a big kick , the group activity is great,
Thank you Emma for Day 1. Really enjoyed the work out – perfect for first day. Looking forward to the remaining days of the challenge.
Day 1 felt really good. Always wanted to learn Pilates. Thank you.
Day 1 done and dusted. Enjoyed it as it was perfect in terms of starting over after two years + and left energized and wanting more. Thank you. I am interested to see how my back is tomorrow but feeling good.
Fantastic Claudia, glad you feel energised from it! Great you are making a comeback! Keep me updated on your back. did you see the back care tip video ? In the 3rd email i sent out? x
Really enjoy it! 🙂 It was really good for the first day of exercising. This morning was so lame until I started your video. I feel much better now. Thank you Emma! Can’t wait for tomorrow!
Thanks Emma
Just finish my day one today
Feeling really good.
Day 1 Done .
My pleasure – glad you enjoyed it x
Day 1 done. Feeling great!
Really enjoyed day 1 thank you
Wonderful! so glad x
Thank you. I feel good after
Omg that was so cool and nice! Love it!
Day 1 done.felt little strain on neck.but overall good.
Thankyou Emma
Hi be sure to never feel strain in the neck. If you do put your head down. Dont over do it until you get stronger. I have a great video in my essential course if you are feeling neck tension this is wise to do this program. I teach you some great tips. Find the link to get this program in the first welcome email – go to the free principle videos and you will see it. Thanks for your patience with my response.
Hi be sure to never feel strain in the neck. If you do put your head down. Dont over do it until you get stronger. I have a great video in my essential course if you are feeling neck tension this is wise to do this program. I teach you some great tips. Find the link to get this program in the first welcome email – go to the free principle videos and you will see it. Thanks for waiting on my response.
A perfect pilates workout video! Excellent explanation and flow. Expecting the next one.
After multiple gumming attempts and after 5 days seeing so many of them doing so enthusiastically..I have finally begun with my day 1. Feel contended and liberated.
Yeah well done! So glad you have started …that’s all it takes you know…now you will be on a roll! well done!
Thanks a lot! I loved it!!!
Your explanations are great and easy to follow!
Thank you ! my pleasure glad you enjoyed x
Day one done! Lovely workout! I feel great!
Great! thank you! Glad you feel good x
Splendido! Grazie
Thanks Emma! I completed day one. I feel great. So looking forward to tomorrow. Loved today’s workout.
Great workout within manageable time before the kids find you
excellent Pilates workout, I thoroughly enjoyed this. it has been a while but I remember how quickly the achievements come when done properly.
thanks epilates for making this free during this crazy time for all.
My pleasure I’m thrilled you liked it x
Day one done. Great
Just compleyed day 1. I used to do a lot of yoga but in past years not much due to Rheumatoid Arthritis. Found this to be ok to complete and look forward to increasing my fitness and welbeing during this challenge
YEs this will be great for your arthritis if you take it easy at your own pace x
Thanks”s
Day 1 done, Sorry I’m behind one day
Day 1 done, thank you!
I did feel some strain in my neck so will keep an eye on how I feel during the day.
Try to watch my initial videos the principle video in my Essential course – it will help with the neck pain. in the meantime be sure to nod your chin slightly before lifting your head up. It will help if you look towards you knees without lifting you head before you do sit up moves. Or just don’t do the chest living its fine.
I neee to work on my core more. I could feel it pulling my lower back where ive had a muscle issue for 6 years on left side. And could feel my neck pulling a little bit. Had trouble staying up at the extra height with those twist stomach ones once you let go of knees.
Make sure you are not extending your legs if you are feeling back tension. Keep the knees bent anytime in your pilates rather than straight .
If you feel neck tension be sure to keep your head down. Two things you must avoid in pilates is neck and back tension. There are ways to avoid this until you build up strength. Did you do the essential course? This will help with all these things. Re the twisting one, you can keep your legs bent. That is the modification. x
Wonderful ! good job x
Great!! I did it
That was invigorating!!!
It’s really good exercise
Day 1 is done
thanks Em
Hi be sure to never feel strain in the neck. If you do put your head down. Dont over do it until you get stronger. I have a great video in my essential course if you are feeling neck tension this is wise to do this program. I teach you some great tips. Find the link to get this program in the first welcome email – go to the free principle videos and you will see it. Thanks for waiting on my response.
Awesome Thankyou
Yey..day 1 of the challenge, done!
Done with day 1.. felt lovely..
My core is on fire now.
Thank you.
Thank you Emma
Thanks I feel surperrrrrr♥️
Wow thank you am looking forward to tomorrow’s challenge
Dear just done Day 1, you are just amazing.Thank you so much.xoxo
Thank you Emma day 2 done 🙂
Excellent first day. This is exactly what I need. My back and core are weak and this workout felt great. Opening the shoulders also felt invigorating. Sitting at a desk all day has pulled my shoulders forward. I didn’t realize how much until I did this workout. Thank you!!
That is great! Yes these are really important areas to work if you are sitting all day. Good you feel the benefits ! X
Yes these are really important areas to work if you are sitting all day. Good you feel the benefits ! X
Thats great you felt the benefits – yes it’s perfect if you sit at your desk all day. Really important muscles to be working. x
Thank you for this! Great class and instruction!
My pleasure thank you x
Hi Emma
Given this ago today …. I’m just struggling with the breathing – inhaling instead of exhaling, get mixed up !
Any tips ?
Thanks
Ann
Don’t worry too much about the breathing…it is important you don’t hold your breath, thats’ all at the beginning. So focus on the moves, and any breath is fine. IT will come with time xx
Awesome, thank you so much! I really needed this on my one day off this week working at a doctor’s office!!
So glad it’s helpful take good care xx