15-minute Pilates: Strengthen the Core and Improve Posture
Introduction
Pilates is fantastic for building a strong core and improving posture. It’s gentle yet effective, making it suitable for all fitness levels.
Equipment
- Yoga mat
- Pilates ring (optional)
Preparation
Find a calm space where you can lie down comfortably. Wear fitted clothing that allows for movement.
Routine-
The Hundred
Time: 2 minutes
Illustration: Lie on your back, lift your legs to a tabletop position, extend your arms, and pulse them up and down.
Benefits: Strengthens the core.
Roll-Up
Time: 1 minute
Illustration: Lie on your back with arms extended overhead, slowly roll up to a seated position, and then roll back down.
Benefits: Improves flexibility and core strength.
Single Leg Circles
Time: 1 minute each leg
Illustration: Lie on your back, lift one leg, and make small circles in the air.
Benefits: Enhances core stability and hip mobility.
Plank
Time: 1 minute
Illustration: Hold a push-up position with a straight body.
Benefits: Strengthens the core and upper body.
Side Leg Lifts
- Time: 1 minute on each side
- Illustration: Lie on one side, and lift your top leg up and down.
- Benefits: Strengthens the hips and outer thighs.
Complete 2 sets of each exercise
Stretch for 3 minutes