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