This 20-minute strength and stretch Pilates flow blends grounding breathwork, mindful mobility, and gentle core activation.

Perfect for days when you want to move with awareness, tone your glutes, and reset your energy.

We’ll move through spinal articulation, side-lying glute work, planks, and bridges — leaving your whole body feeling connected and calm.

✨ Level: All Levels

🕰 Length: 21 minutes

💪 Focus: Strength • Mobility • Core • Mindfulness

📍 Pilates Haven — Armagh, NI

⸻

⏱ Chapters:

00:00 Welcome & grounding breath

00:57 Cat–Cow spinal mobility

02:22 Toes stretch & Downward Dog warm-up

03:35 Side kneeling leg extensions (left)

05:57 Side kneeling leg extensions (right)

07:50 Downward Dog to Plank flow

08:36 Knee-to-chest core work

10:00 Side leg lifts & extensions

12:06 Child’s Pose & side stretch

13:42 Counter stretch (left & right)

14:55 Bridge lifts & breath

17:01 Reverse crunches

18:42 Rolling like a ball

20:10 Seated close

⸻

✨ Benefits:

• Builds deep core and glute strength

• Enhances spinal flexibility and alignment

• Promotes calm and body awareness

• Ideal for gentle strength or evening movement 🌙

⸻

💻 Join us at Pilates Haven

Reformer • Mat • Yoga • TRX | Armagh, NI

💸 Drop-in: £15

🌱 Intro Offer: £30 for any 3 classes

🔁 Memberships available