Supine Core Foundations: Breath, 90° Legs & Single-Leg Stretch
START HERE
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22m
Level:
Beginner
Duration:
~20 minutes
Props:
Mat (optional mini ball/pillow between thighs)
Focus / Tags:
Breathwork (Pilates lateral), Core activation, Pelvic stability, Supine series, Single-leg stretch, Lower-ab control, Neutral spine, Cat–Cow finisher
Class Style (blurb):
Build precise core control from the ground up. We start supine with intentional Pilates breathing and pelvic neutrality, move into 90° leg positions, Hundreds-style arm pumps, toe taps, Pilates V extensions, controlled leg lowers to your “point of control,” and right/left single-leg stretch. We finish seated with a short Cat–Cow to re-set the spine. Perfect alone or paired with Cat-Cow Flow & Glute Activation for a fuller session.
What you’ll practice:
• Diaphragmatic + lateral rib breathing (“ha/sssh” exhale)
• Pelvic and ribcage placement (“Pilates compass”)
• Hundreds-style arm pulses with head/neck support cue (“apple under chin”)
• Alternating toe taps from 90°
• Pilates V: extend/return with inner-thigh engagement
• Controlled leg lowers to personal range (no doming)
• Single-leg stretch R/L (lengthen from waist)
• Gentle Cat–Cow to close
Good for:
Beginners, postpartum rebuild (cleared), anyone re-learning breath-to-core connection and pelvic stability.
Notes / Options:
Wrist-friendly cueing provided for Cat–Cow; keep knees “straight but soft”; stop the lower-leg range if the abdomen domes or pelvis tilts.
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