Table 1 Pilates program for Primiparous women
Week | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
Intensity | RPE 10 ~ 12 | RPE 10 ~ 12 | RPE 12 ~ 14 | RPE 14 ~ 16 |
Supine position | breathing pelvic clock toe taps pushing knee bridge curl up | breathing pelvic clock toe taps pushing knee bridge curl up diagonal curl up hundred one leg stretch | breathing pelvic clock toe taps bridge curl up diagonal curl up hundred one leg stretch single leg bridge | Breathing pelvic clock toe taps bridge diagonal curl up hundred one leg stretch crisscross single leg bridge |
Prone position | breathing | breathing | breathing | breathing |
Side-lying position | inside leg lift | inside leg lift double leg lift | double leg lift side push up | side push up |
Quadruped position | breathing pelvic clock | breathing pelvic clock | breathing double knee off alternate arm & leg lift | breathing alternate arm & leg lift |
Sitting position | breathing mermaid | breathing mermaid | breathing side bend 1 | breathing side bend 2 |