### Gentle Pilates Flow
Goal: To gently engage and strengthen the core, improve flexibility, and promote overall body awareness through a series of controlled Pilates movements.
Daily Benefits: This Pilates session is designed to strengthen the core, which is pivotal for overall body strength and stability. By improving flexibility and posture, Pilates enhances your daily movement efficiency and can significantly reduce the risk of injury. The emphasis on controlled, flowing movements can also aid in stress reduction and mental clarity.
Pilates Warmup
- Pelvic Tilts
Instructions: Lie on your back with knees bent and feet flat on the floor. Gently arch your lower back, pressing it into the floor. Hold for a few seconds, then release.
Equipment used: None
Duration: 3 minutes
Muscles worked: Core, lower back
Main Pilates Exercises:
- The Hundred
Instructions: Lie on your back, lift your legs to a tabletop position or extend straight at a 45-degree angle. Lift your head and shoulders off the mat, extend your arms by your sides, and pump them up and down in small movements.
Equipment used: None
Duration: Perform for 100 counts
Muscles worked: Core, shoulders
Click here to get an instructional video for this exercise - Single Leg Circles
Instructions: Lie on your back with one leg extended upwards. Circle the lifted leg across the body, then down around and back to the start. Switch legs after completing the set.
Equipment used: None
Duration: 10 circles each direction per leg
Muscles worked: Legs, hips, core
Click here to get an instructional video for this exercise - Swimming
Instructions: Lie on your stomach with legs and arms extended. Lift your head, chest, arms, and legs off the floor. Alternate lifting your opposite arm and leg, simulating a swimming motion.
Equipment used: None
Duration: 30 seconds
Muscles worked: Back, shoulders, glutes, hamstrings
Click here to get an instructional video for this exercise
Pilates Cool-Down
- Spine Stretch
Instructions: Sit tall with legs extended in front of you, feet flexed. Reach your arms forward as you exhale, rounding your spine in a “C” curve. Inhale as you return to a tall seated position.
Duration: 3 minutes
This Gentle Pilates Flow session is ideal for beginners or those looking for a low-impact strengthening routine. It focuses on engaging the core, developing flexibility, and promoting an overall sense of well-being.
