Your hips are the body’s emotional and structural center — and they deserve care.

This 15-minute class blends strength, mobility, and mindfulness to help you open tight hips, build balanced strength, and restore alignment.

We’ll move through bridges, hip lifts, tabletop glute work, and gentle stretching to release tension and invite space back into your body.

✨ Level: All Levels

🕰 Length: 15 minutes

💪 Focus: Hips • Mobility • Core Connection

📍 Pilates Haven — Armagh, NI

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⏱ Chapters:

00:00 Welcome & intention

00:37 Apanasana (knees-to-chest)

01:30 Bridge lifts with inner thigh engagement

03:16 Slow and controlled bridge flow

04:55 Marching bridge

06:26 Hip release & rock

07:43 Seated spinal wave & lift

08:02 Tabletop glute lifts (right side)

09:54 Bird-dog extension (right side)

10:45 Tabletop glute lifts (left side)

11:43 Bird-dog extension (left side)

13:16 Child’s Pose hip release

14:36 Closing breath & reflection

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✨ Benefits:

• Builds hip and glute strength

• Improves mobility and stability

• Supports posture and balance

• Releases stored tension and stiffness

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💻 Join us at Pilates Haven

Reformer • Mat • Yoga • TRX | Armagh, NI

💸 Drop-in: £15

🌱 Intro Offer: £30 for any 3 classes

🔁 Memberships available