This 20-minute full-body Pilates flow brings it all together — strength, balance, and mobility.

We’ll move through bridges, core activation, glute series, and dynamic side planks, finishing with grounding stretches and breathwork.

Perfect as a morning reset or evening unwind to restore your strength and flow.

✨ Level: All Levels

🕰 Length: 23 minutes

💪 Focus: Full Body • Core • Glutes • Mobility

📍 Pilates Haven — Armagh, NI

⸻

⏱ Chapters:

00:00 Welcome & warm-up bridges

01:34 Heel lift bridge

03:12 Butterfly bridge

03:44 Bent-leg scissors

04:47 Opposite arm/leg coordination

05:59 Hip rock stretch

06:17 Rolling like a ball

07:27 Reverse tabletop lifts

08:16 Wrist mobility

09:54 Bird-dog extensions (left & right)

11:30 Child’s Pose release

12:24 Glute kicks (left & right)

13:53 Downward Dog to spinal waves

15:44 Side plank glute lift (left)

17:10 Thread the needle stretch

18:39 Side plank glute lift (right)

20:35 Closing seated stretch & breath

⸻

✨ Benefits:

• Strengthens core, glutes, and shoulders

• Enhances stability and posture

• Improves mobility and control

• Leaves you feeling strong, lengthened, and grounded

⸻

💻 Join us at Pilates Haven

Reformer • Mat • Yoga • TRX | Armagh, NI

💸 Drop-in: £15

🌱 Intro Offer: £30 for any 3 classes

🔁 Memberships available