- Length: 2 Weeks
- Avg. Duration: 37 Minutes (27-48)
- Days per Week: 6
- Difficulty: 2-4
- Body Focus: Core, Lower Body, Total Body
- Equipment: Exercise Band, Mat, Physio-Ball, Dumbbell
- Training Type: Balance/Agility, Barre, HIIT, Pilates, Mobility, Low Impact, Strength Training
FB Pilates Immersion is a two-week challenge designed to build foundational strength and stability for your entire body. This challenge targets your lower body, core, and upper body with classic and contemporary Pilates exercises. Most of the workouts are low to no impact, isolating your deep stabilizers to build strength and stability from the inside out. However, there are three days in this challenge where you will complete a short Pilates workout before a strength or cardio routine.
Pilates, originally called Contrology, was created by Joseph Pilates in the 1920s. These mat-based exercises were used to help rehabilitate injured soldiers and veterans. Through Contrology, Joseph Pilates wanted to teach individuals how to use their minds to control their muscles, bring focus to their deep abdominal muscles to create balance within their bodies, and bring awareness to their bodies through breath.
Nowadays, there are many different versions of Pilates one could practice, using equipment, apparatuses, or just an exercise mat. Regardless of the type of practice, each exercise follows these nine principles:
- Postural Alignment
Pilates is not a race, so think quality over quantity. It is essential to move slowly and cautiously with precision and control. In other words, it is better to do five reps with proper form than ten reps with not-so-proper form. If that means moving through a small range of motion, that's okay! As you get stronger and your body gains more stability and control over the movement, you will move through a larger range of motion.
You will hear the term "rib-to-hip-connection" frequently in the Pilates routines. That means that when you engage your abdominals, your lower ribs come closer to your hips or pelvis without rounding or arching your spine. When the ribs and hips are "connected," you are in a neutral spine position. Imagine suspenders on your lower ribs that are attached to the front of your pelvis. If you tighten those suspenders, your rib cage will come down. BUT do not allow your spine to round forward. Keep your spine straight and your chest up tall. If you feel like you are working in opposition here, it is because you are. So, take your time; practice makes perfect.
Who should participate?
This challenge is designed for anyone who is new to Pilates and wants to learn more about it as well as those who are already familiar with it and love it.
If you are taking on this challenge because you enjoy Pilates, use the next 2-weeks to perfect your form, build strength and stability, and celebrate the amazing things your body can do!
If you are new to Pilates, use this time to switch up your routine, learn new exercises, and connect to your deep stabilizing muscles that aren't usually targeted with traditional strength and cardio.
Workouts are six days each week, averaging 37 minutes per day, with an average difficulty level of 3 out of 5. Most days are strictly Pilates, but on days 3, 6, and 9, you'll have a Pilates routine AND a cardio or strength routine. You will need an exercise mat, a resistance band, light dumbbells, and a physioball during this challenge. However, if you do not have a physioball, you can opt for an alternative routine; if you do not have light dumbbells, you can use two canned goods.