✨ 27-Min Core & Control Pilates | Bridge, Bird Dog & Breath Connection
BUILD STRENGTH
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27m
This 27-minute Pilates practice builds strength from the inside out.
We’ll work through bridges, marching, leg drags, and bird dogs to strengthen your core, hips, and back while improving stability and body awareness.
Perfect for those who want to slow down and move with precision, reconnecting to breath and alignment.
✨ Level: All Levels (Beginner–Intermediate)
🕰 Length: 27 minutes
💪 Focus: Core strength • Pelvic stability • Mindful control
📍 Pilates Haven — Armagh, NI
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⏱ Chapters:
00:00 Introduction & grounding breath
02:55 Bridge warm-up
05:44 Marching bridge sequence
07:21 Single-leg stretch variations
10:32 Lower ab drag & isolation
13:35 Opposite side (lower ab control)
15:25 Core stability transitions
16:39 Bird dog flow (right side)
19:44 Bird dog flow (left side)
23:19 Child’s pose & seated stretches
25:04 Closing breath & gratitude
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✨ Benefits:
• Strengthens deep core & pelvic stability
• Builds awareness of breath–movement connection
• Improves posture & lower back support
• Perfect for foundational strength or active recovery days 🌿
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💻 Join us at Pilates Haven
Mat • Reformer • TRX • Yoga | Armagh, NI
💸 Drop-in: £15
🌱 Intro Offer: £30 for any 3 classes
🔁 Auto-renew memberships available
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