� 16-MIN PILATES FLOW FOR HIPS, CORE & MOBILITY | Strengthen, Stretch & Rebalance
START HERE
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16m
A 16-minute dynamic Pilates flow to strengthen and stretch your entire body — especially the hips, core, and shoulders.
This practice moves fluidly between all-fours, frog, and kneeling work to build mobility, stability, and control while reconnecting you to your breath.
Perfect as a morning energiser or evening reset to feel aligned and rebalanced.
✨ Level: All Levels
🕰 Length: 16 minutes
💪 Focus: Hips • Core • Mobility • Functional Strength
📍 Pilates Haven — Armagh, NI
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⏱ Chapters:
00:00 Welcome & warm-up breath
00:34 Cat-Cow flow
01:10 Downward Dog
01:38 Child’s Pose & side stretch
03:09 Dynamic spine flow (forward & back)
04:35 Toes tuck & foot flexion
05:34 Frog posture
06:57 Kneeling squats
08:45 Fire hydrants (left)
09:59 Half-child’s pose stretch
10:27 Fire hydrants (right)
11:44 90° hip rotations
12:47 Full child’s pose
13:14 Reverse tabletop core lifts
15:22 Closing breath & reflection
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✨ Benefits:
• Opens and strengthens hips + glutes
• Improves posture, coordination, and balance
• Builds functional strength through mobility
• Grounds and revitalises both body and mind
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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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