This 13-minute express Pilates flow delivers strength, stretch, and release — ideal when you’re short on time but want to feel grounded and re-energised.

We move from standing squats to dynamic folds, cobra backbends, and glute lifts, finishing with a relaxing child’s pose and neck release.

✨ Level: All Levels

🕰 Length: 13 minutes

💪 Focus: Glutes • Core • Posture • Mobility

📍 Pilates Haven — Armagh, NI

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⏱ Chapters:

00:00 Standing squats & breath

00:44 Wide-leg side lunges

01:38 Squat with alternating heel raises

02:50 Seated shoulder & airway opener

03:10 Downward dog & spinal mobility

04:39 Cobra backbend series

06:07 Core engagement & cobra pulses

07:45 Glute lift (left)

08:52 Glute lift (right)

09:16 Quad stretch (right & left)

10:40 Child’s pose & rest

11:52 Seated neck rolls & close

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✨ Benefits:

• Strengthens glutes, core, and back

• Improves posture and mobility

• Opens chest, hips, and shoulders

• Quick, energising full-body reset ⚡

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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