Welcome to Day 1.

Real transformation doen't happen all at once. It happens gradually in small steps.  This program is specifically designed to deliver single steps towards a full scale bodily transformation.  I strongly encourage you to perform the course as outlined without rushing forward.  Though a single exercise may not seem like much at first, your body is digesting information about movement, strength, and control that are key to your results.  If possible, spend several days repeating just one of the moves or several in a row before moving on.  Should you find yourself hungry for extra movement, you may repeat the day's work for a second set, rather than skipping ahead.  By the end of the course, you will find you are more than ready to move on to the next level class.  Your core will be stable and strong and your stamina will have increased.  Most people give up on their exercise routine because they start out biting off more than they can chew.  This program delvers just what you need to get started - one small bite at a time.

Good Luck and I'll see you on the Mat.

Alycea Ungaro, P.T.

Real Pilates, NYC

Welcome back to Day 2.

I hope that Day 1 both inspired and surprised you.  Most people do not expect squats and Push-Ups to be the first Pilates moves they learn.  But Real Pilates is much more like traditional fitness than you may know.  You'll just be learning to become your own teacher during each and every move by talking to your muscles, coaching yourself through the smaller details and focusing on the principles of the system.  For Day 2 we focus on Concentration and we'll tackle a move called the Hundred.  This move can be modified so you can work at your threshold without getting frustrated.  Continue to practice your Day 1 moves so that you improve each move on each day.

Keep up the good work!

Alycea Ungaro, P.T. 

Real Pilates

Today is a pivotal day in your program.  The Roll up is your move and the Pilates principle of Centering is your focus.  Learning how to use all the control you've been building in a movement that requires you to roll up and down through your spine will be a challenge.  But don't worry.  We've got a formula to get you through it.  Be sure to work as hard as you can with each and every move and remember Joe Pilates words - "It's good for the body."

See you back on the Mat.

Alycea Ungaro, P.T.

Real Pilates, NYC

You've crossed the halfway point now.  Day 4 promises a whole new look at what your body can do.  One of the earliest legends of strength training tells the story of Milo of Croton of Ancient Greece - who carried a newborn calf on his back every single day until the calf was full grown.  This is the progression of strength training and exactly what you are doing over these seven days. Today's focus is the Pilates principle of Precision and the exercise we'll be tackling is the Single Leg Strength.  You'll need your brain for this one, but your core will thank you later. 

See you on the Mat.

Alycea Ungaro, P.T.

Real Pilates, NYC

Hello and welcome to Day 5.

At this point it should be clear that Real Pilates gets harder, not easier.  As you get smarter, you should find yourself coaching and coaxing your muscles through each move with greater detail and pinpoint accuracy.  This is where your transformation really kicks in.  Each key move done to the highest possible level of perfection is not just what Pilates is all about, it's also the fastest way to change your body.  One of Mr. Pilates' favorite quotes was from Schiller who said - "It is the mind which shapes the body."  You are the one that makes this true.  Think your way through every move.  Talk to yourself, teach yourself.  Concentrate fully. Do not allow your mind to wander.

Let the transformation continue!

Alycea Ungaro, P.T.

Real Pilates, NYC

One of the final Pilates principles is flow and a key exercise to practice this concept is the Swan Dive.  For the millions who suffer with back pain, this exercise is key to developing strength, improving posture and increasing joint mobility in the spine.  I've given you a few variations to choose from so pick one for your level.  Tempting though it may be to leave this exercise out on certain days, do not.  it is a key part of building a balanced body.

See you on the Mat!

Alycea Ungaro, P.T.

Real Pilates, NYC

Great job!  You'be made it to the end.  Or the beginning, depending on how you see it.  This short program can be shorter if you work faster, or longer if you feel like you need to draw it out.  Pilates is a practice that is truly flexible and personal.  Adapt it to your needs and work the exercises to your own personal challenge level.  When you're ready - move on to the full class which is conducted at "real life" tempo and will certainly bring your practice to the next level. 

Be well,

Alycea Ungaro, P.T.

Real Pilates, NYC

Take a bow because you did a fabulous job learning the fundamentals of Pilates

This full Mat workout will help you integrate Pilates into your real life - which of course is the purpose of the Pilates method.  Enjoy the faster pace and new material in the class and feel free to send along questions you may have.   Above all, continue to build your body with the Pilates method.  It is so much more than just exercise.  Keep up the good work!

See you on the Mat.

Alycea Ungaro, P.T.

Real Pilates, NYC