Strengthen your deep core muscles and build control with this focused Pilates flow. We’ll start with grounding breathwork and move through a series of classic core exercises including The Hundred, Leg Climbs, and Criss Cross — finishing with an optional Teaser challenge. Perfect for busy days or as a core add-on to your weekly routine.
Stand or sit tall, place fingers on chest, inhale through the nose, exhale through the mouth, gently engage the core. Ensure that you are not belly breathing! Breathe through the ribcage!!!
Legs in reverse tabletop, head and shoulders lifted, arms long by the hips, strong pulses up and down, breathe deeply.
Gently hug knees to chest, soften face and shoulders, breathe deeply to release tension in the back and belly.
Keep head lifted, core engaged, extend one leg straight while pulling the other gently toward your chest with two rhythmic pulses.
Hands behind head, elbows wide, legs together and straight, lower legs to challenge point without losing core engagement.
Gently hug knees to chest, soften face and shoulders, breathe deeply to release tension in the back and belly.
Extend right leg upward, gently walk hands up the leg as you exhale, engaging the core; inhale to lower with control.
Extend left leg upward, repeat the climbing motion, rolling up with core strength and lowering slowly.
Elbow to opposite knee, alternate legs, maintain steady breathing and control, avoid pulling on the neck.
Gently hug knees to chest, soften face and shoulders, breathe deeply to release tension in the back and belly.
Roll up smoothly, balancing on sit bones, extend arms and legs in V; lower with control, repeat 1–2 times depending on time left.
Roll up smoothly, balancing on sit bones, extend arms and legs in V; lower with control, repeat 1–2 times depending on time left.
Kneel with toes together, knees wide, arms forward. Rest forehead down, breathe deeply into the back and sides of the ribs.