� 27-MIN PILATES FOR CORE STABILITY & CONTROL | Gentle Strength & Alignment
BUILD STRENGTH
•
27m
This 27-minute Pilates mat class focuses on core stability, mindful alignment, and controlled strength.
Expect deep abdominal activation, spinal articulation, and full-body balance through bridges, marching, and bird dog sequences.
It’s ideal for anyone wanting to reconnect with the body’s foundation, improve posture, and strengthen gently but effectively.
✨ Level: All Levels
🕰 Length: 27 minutes
💪 Focus: Core • Stability • Balance • Mindful Strength
📍 Pilates Haven — Armagh, NI
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⏱ Chapters:
00:00 Welcome & breath awareness
01:32 Bridge warm-up with block
03:39 Articulated bridge lifts
04:34 Marching bridge
06:04 Core curls (knees to chest)
07:47 Single leg stretch
09:19 Double leg stretch variations
10:56 Lower ab drags (right side)
12:28 Lower ab drags (left side)
15:32 Tabletop setup & bird dog (right)
17:07 Core push-up to knee draw
18:45 Child’s Pose
20:05 Bird dog (left)
22:31 Core push-up to knee draw (left)
24:23 Gentle kneeling stretch & Child’s Pose
26:30 Closing reflection
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✨ Benefits:
• Strengthens core and deep stabilisers
• Improves posture and control
• Enhances body awareness and spinal articulation
• Builds functional strength without strain
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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
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