To help bridge the gap while you're away from the gym, we've put together a Pilates workout program. No equipment or weights are needed, and you can easily do it at home. The program consists of eight different exercises. You can either choose individual exercises for a quick workout or complete a full session.

1. The Hundred (Goals: improves core stability, strengthens abdominal muscles ). The name of the exercise suggests that the number 100 plays a role: the goal is to push your arms a total of 100 times (5 times with each inhalation and exhalation). However, start with only as many breaths as you can while maintaining the position precisely.
   Push-up (Goals: strengthens arm and chest muscles, promotes overall body tension)
   

2. Repeat the exercise as long as you can maintain tension throughout your entire body during the push-ups. We recommend starting with 3 repetitions.

3. Single Straight Leg Stretch (Goals: strengthens abdominal muscles and stretches the back of the thighs)

4. Start this exercise by alternating your legs 5 to 10 times. After completing the exercise, bring your knees towards your chest and observe the sensations while in this "packed" position.

5. Roll Up (Goals: strengthens abdominal muscles, promotes mobility and stability of the spine, stretches the hamstring muscles)
   After some practice time, the number of repetitions of the entire exercise sequence should be between 5 and 10.
   

6. Shoulder Bridge (Goals: stabilizes the core, strengthens the back, buttocks and legs, trains balance)

7. Perform the leg movement 3 to 5 times and then switch to the other leg.

8. Swimming (Goals: strengthens the shoulder, back extensor and gluteal muscles, improves the coordination of the arms and legs, trains stability in the torso)
   Similar to the exercise "The Hundred," breathing plays a significant role in the exercise "Swimming." In both exercises, you can change the arm or leg movement five times with each inhalation and exhalation.
   

9. Criss Cross (Goals: strengthens the oblique abdominal muscles, improves pelvic stability and trunk rotation, trains rotational movement in the spine)
   To ensure clean execution and thus a high quality of movement in the exercise, start by rotating your upper body a maximum of 5 times to each side and gradually increase to 10.
   

10. Side Kick Series 1 (Goals: strengthens the legs, mobilizes the hip joints, promotes core stability)
    You can start by choosing one or two variations per leg and repeating each up to 10 times. Then switch sides and perform the exercises with the other leg as well.