Pilate posture & waist

22/10/2025

15-20 minutes each day Do not hesitate to watch videos to do the moves better !!

Monday

Side Plank, 30sec each side

Lie on your right side on a mat. Prop yourself up on your forearm, stack your left foot on top of your right, lift your hips up into a side plank, forming a straight line from head to heels.

Criss Cross, 10 each side

Lie on the floor, hands behind the head, then wrap the bust and bring the shoulder to the opposite knee. Alternate.

Single Leg Stretch, 10 each side

Lying on the mat, pull one knee towards the chest and stretch the other at about 45°. Change your leg by exhaling and keeping the pelvis fixed.

The hundred, 10x5

Lie on your back take both legs off the ground and stretch them to the maximum The arms are along the body, take them off and make beats while keeping the bust stable.

Tuesday

Swimming 8x

Flat on your stomach on the carpet, stretch your arms above your head. Then take off one arm and the opposite leg and alternate.

The Swan, 8x

Lie on your stomach, arms bent along your body. Contract the abdominal strap and raise the upper body while keeping your legs straight.

Specula Isolations, 10x10

Lie on your back, arms extended above you. Slowly retract your shoulder blades together. Hold (2/3 sec). Release your shoulder blades then push them forward without moving your arms. Hold (2/3 sec)

Wednesday

Spine Stretch Forward, 8x

Sit upright with your legs out in front of you, feet are flexed and slightly wider than shoulder width apart. Rest your hands on the front of your legs with your palms facing down. As you exhale draw you navel back towards your spine and roll your upper back forward.

Cat Stretch, 8x8

On all four, gently flex your neck by dropping your chin towards your chest at the same time arching the rest of your spine into a curve. Then slowly move into the opposite position by lifting your head upwards, extending your neck, whilst at the same time allowing the rest of your spine to drop down into an extended position

Roll down, 7x

Lying on the floor with your legs stretched out, grab your right knee by retracting your chin and wind your back to straighten up while sitting. Then go back down by unrolling vertebra after vertebra.

Thursday

Leg Circles, 5x5

Lie on the carpet, knees bent, feet on the ground and arms along the body. Stretch your legs towards the ceiling then make circles in one direction and then in the other, keeping both hips on the ground. You can also do one leg by one

The Saw, 7x7

Sit with your back straight and your legs stretched open and then lean as far as possible.

Side bend, 8x8

Lie on your side, leaning on the elbow and forearm. Place your opposite arm along the body, palm facing the sky, legs semi-flexed. Lift the hips and pass your arm over the head describing an arc of a circle.

Friday

Leg Kicks, 10x10

Leaning on the forearms flat belly, legs stretched, bend one knee by bringing the heel back to the buttock and giving two heel strokes then stretch the leg to the maximum and rest it on the ground.

Plank, 3x

Hold yourself up on the ground with your forearms and toes. Your back and legs should be as straight as possible.

Shoulder Bridge, 10x10

Back on the floor, knees bent and feet flat on the floor, arms stretched along the body, stretch your leg towards the ceiling in flex foot.

Saturday

Spine Twist, 6x6

Sitting on the mat, back straight, spread the legs width of the pelvis flex feet and open your arms. Rotate to the side from the waist, keeping your arms straight and your shoulders at the same height.

Arm Opening, 5x5

Lie on your side, your head resting on a cushion, knees bent in at right angles, pelvis neutral. Lengthen both arms out in front of you, palms together. Raise the arm first towards the ceiling, and then as far back as you can towards the floor. As you take the arm up and back, make sure that you keep your pelvis still.

The Mermaid Stretch, 5x5

Sit on one side, knees bent and legs bent on each other. Place your hand on your ankles and stretch your opposite arm. Inhale by stretching the arm towards the ceiling. Then put your hand or elbow on the floor and stretch the other side.