This 13-minute express Pilates flow delivers strength, stretch, and release — ideal when you’re short on time but want to feel grounded and re-energised.

We move from standing squats to dynamic folds, cobra backbends, and glute lifts, finishing with a relaxing child’s pose and neck release.

✨ Level: All Levels
🕰 Length: 13 minutes
💪 Focus: Glutes • Core • Posture • Mobility
📍 Pilates Haven — Armagh, NI

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⏱ Chapters:

00:00 Standing squats & breath
00:44 Wide-leg side lunges
01:38 Squat with alternating heel raises
02:50 Seated shoulder & airway opener
03:10 Downward dog & spinal mobility
04:39 Cobra backbend series
06:07 Core engagement & cobra pulses
07:45 Glute lift (left)
08:52 Glute lift (right)
09:16 Quad stretch (right & left)
10:40 Child’s pose & rest
11:52 Seated neck rolls & close

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✨ Benefits:
• Strengthens glutes, core, and back
• Improves posture and mobility
• Opens chest, hips, and shoulders
• Quick, energising full-body reset ⚡

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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