Table 1.

Online Pilates program.

Modes	Contents	Time (min)	Reps, Set, and Rest	RPE
Warm-up	Soft stretching and breathing	5		10
Main exercise	Level 1: weeks 1–3 Half squat, cat cow, donkey kick, bridge, clam, spine rotation, arm circle, leg circles Level 2: weeks 4–6 Half-saw, half-lunges, hip hinge, side lateral raise, kneeing push-up, leg side up Level 3: weeks 7–8 Half-lunge twist, squat, low impact down dog, leg side kick, lunges, deep breathing	30	8–12 reps × 2 set 10 sec rest between sets	11–13
Cool-down	Deep breathing and total body stretching	5		10