top of page
4 days ago2 min read

Day 8 of 12 Days of Movement: Supine Heel Raises for Core and Pelvic Stability!

🌟 Day 8 of 12 Days of Movement: Supine Heel Raises for Core and Pelvic Stability!🌟


Today’s movement is all about control and stability with the Supine Heel Raise—a deceptively simple Pilates move that targets the core, obliques, hips, and pelvis. Don’t be fooled by how easy it looks! When done right, this exercise will have your core working hard after just a few reps. 🌬️💪


✨ Here’s your goal: Try 8 heel raises on each side!Here’s how to do it for maximum impact:

1️⃣ Set Your Starting Position: Begin by lying on your back with your knees bent, feet flat on the floor, and spine in a neutral position. Engage your core and draw your belly button gently toward your spine for stability.

2️⃣ Raise Your Hands to the Ceiling: For an extra challenge, extend your fingertips toward the ceiling. This removes support from your arms, requiring your core to work even harder to keep your pelvis stable.

3️⃣ Slow Heel Raise: Keeping one foot flat on the floor, lift the opposite heel, using only your hips to lift and lower. Focus on keeping your pelvis steady and controlled, with no movement in the knees. This move is about small, precise control.

4️⃣ Switch Sides: Perform 8 controlled heel raises on one side, then switch to the other leg, maintaining that core engagement throughout. Move slowly and focus on feeling each rep as your core and hips work to keep you balanced.Bonus Tip: Imagine your pelvis as a stable bowl that shouldn’t tip or wobble. The slower and more controlled you go, the more effective the exercise will be!


✅ Did You Know? Supine Heel Raises aren’t just for the core! They improve pelvic stability and strengthen the smaller supporting muscles in your hips and lower back, helping you build a stable foundation for other movements.


Give it a try today and feel that deep core burn! Every rep brings you closer to a stronger, more stable core.

Follow me for more daily exercises to help you build strength and stability from the inside out! 🌟👣

 



10 views0 comments
5 days ago2 min read

Day 7 of 12 Days of Movement: Cat-Cow Stretch for Spine Mobility!

🌟 Day 7 of 12 Days of Movement: Cat-Cow Stretch for Spine Mobility! 🌟


Today’s movement is the Pilates Cat-Cow, a beautiful flow that promotes flexibility, mobility, and release throughout the spine. This gentle exercise is ideal for easing stiffness and discomfort in the back, making it perfect for anyone who spends a lot of time sitting or just wants to feel a little looser and more relaxed. 🧘🏻‍♀️✨


✨ Here’s your goal: Try this soothing movement today!Follow these steps to get the most out of Cat-Cow:

1️⃣ Find Your Position: Begin on all fours, with your wrists directly under your shoulders and knees under your hips. Keep your spine in a neutral position and take a deep breath to center yourself.

2️⃣ Flow Into Cat Pose: As you exhale, round your spine upward, tuck your chin toward your chest, and pull your belly button toward your spine, creating a gentle stretch along your back. Let your head drop naturally, feeling the release in your neck and upper back.

3️⃣ Move Into Cow Pose: Inhale deeply as you reverse the movement, arching your back and lifting your chest and tailbone upward. Look slightly forward or up, allowing your spine to create a gentle curve. This stretch helps open the front of your body and create space in the spine.

4️⃣ Repeat and Flow: Move smoothly between Cat and Cow poses with each breath, exhaling as you round the spine in Cat, and inhaling as you arch in Cow. Aim for at least 3, if that feels good then try 5-10 rounds, and let each breath guide you to deepen the stretch and enjoy the release.

🌬️Bonus Tip: Go slow and focus on the fluidity of the movement. Allow each position to melt into the next, feeling the gentle massage along the length of your spine.


✅ Did You Know? This simple stretch boosts circulation to the spinal discs, increases flexibility, and can help release tension held in the back and neck. It’s also fantastic for improving posture and reducing stress.


Give Cat-Cow a try today to experience a relaxed, flexible spine and feel that tension melt away!


Follow me for more daily exercises to keep your body moving and feeling great! 🌟💫 

 




5 views0 comments
6 days ago2 min read

Day 6 of 12 Days of Movement

🌟 Day 6 of 12 Days of Movement: Pilates Single Leg Stretch for Core Strength! 🌟


Today, we’re dialling up the core challenge with the Pilates Single Leg Stretch—a classic move that targets your abs while improving stability and coordination. This exercise is a fantastic way to strengthen your core and lengthen your legs at the same time, making it both toning and energizing! 💪✨


✨ Here’s your goal: Try 8 reps on each side today!

Here’s how to get the most out of each stretch:


1️⃣ Set Up the Position: Start by lying on your back with knees bent, then lift your head, neck, and shoulders off the mat, engaging your core. Draw one knee toward your chest, holding onto your shin with both hands. Extend your other leg long and low, hovering just above the mat.


2️⃣ Engage & Stretch: As you inhale, switch legs by pulling the opposite knee in and extending the other leg. Keep your movements smooth and controlled, and imagine reaching long through the extended leg. This elongates the muscles and strengthens the core!


3️⃣ Focus on Form: Keep your lower back pressed gently toward the mat and avoid straining your neck. Let your abs do the work, supporting your back and creating a strong, stable movement.


4️⃣ Keep Breathing! Breathe steadily with each leg switch. Inhale as you switch, exhale as you pull the knee in toward your chest. Breathing deeply will help you stay engaged and energized through the whole exercise. 🌬️


Bonus Tip: If you’re looking for a greater challenge, lower the extended leg closer to the mat. Just be sure to maintain control and form—this move is all about quality over quantity!


✅ Did You Know? The Single Leg Stretch isn’t just about core strength; it also boosts flexibility in the hips and improves coordination. Over time, you’ll feel stronger, more stable, and balanced from your centre outwards.


Give it a try and feel the burn in your core! Tag me in your journey and follow for more daily movement challenges to keep you feeling strong and balanced! 🌟👣





12 views0 comments
bottom of page