12/06/2026
https://www.facebook.com/share/p/191AVwWMSi/
Morning ladies
Loved having our immersion room flowers and bird song yesterday. 🌼🪷
Here is a wee PILATES flow, no equipment needed, will take 10-15 mins and will be great to keep your practice going between classes or if you’re new and want a wee head start with awakening your core, or if you can’t make a class this is a great wee set.
So put the kettle on and whilst it boils do this wee routine then enjoy a cuppa.
*Warm-up*
1. *Pelvic tilts*: Lie on back, knees bent. Gently rock pelvis to flatten lower back, then release. 10 reps. Gets your core awake.
*Core + Flow*
1. *The Hundred prep*: Lie back, knees bent. Lift head + shoulders, arms by sides. Pulse arms up/down while breathing 5 counts in, 5 out. Do 10 breaths. Skip if neck hurts, just hold arms still.
2. *Single leg stretch*: Lie back, one knee in, other leg long. Switch legs with each breath. 10 switches per side. Keep abs pulled in.
3. *Bridge*: Lie back, knees bent, feet flat. Lift hips up, squeeze glutes, lower slow. 12 reps. Great for back + glutes.
*Stretch/Cool down*
1. *Child’s pose*: Knees wide, reach arms forward, rest forehead down. Breathe 5 slow breaths.
2. *Spine twist*: Lie back, arms out in T. Drop knees side to side, slow. 5 per side.
*Tips for beginners*
1. *Move slow*: Pilates is control, not speed. Quality > reps.
2. *Breathe*: In through nose, out through mouth. Breath powers the move.
3. *Neck/shoulder pain*: Keep head down for now. Build strength first.
🧘🏼♀️☕️
