This flow is all about foundational strength, mobility, and control.
We begin with a gentle cat–cow and side-body stretch series, then progress into glute lifts, balance work, and controlled knee-to-nose curls. Expect to feel more connected, lengthened, and switched on through your core and hips.

🌿 Level: Beginner–All Levels
🕰 Length: 19 minutes
🏡 Focus: Glute strength • Core stability • Mobility
📍 Pilates Haven — Armagh, NI

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⏱ Chapters:

00:00 Welcome & intro
00:37 Cat–Cow warm-up
02:50 Child’s pose & side stretches
06:31 Right leg glute lifts + opposite arm balance
08:56 Side stretch sit-backs (ankle/hip opener)
09:55 Knee-to-nose curls
11:25 Left leg series (glute, balance, side stretch, curls)
16:27 Closing child’s pose & cool down

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✨ Benefits:
• Strengthens glutes & deep core 🧠🔥
• Improves spinal mobility & pelvic control
• Enhances shoulder–hip stability for Pilates fundamentals
• Ideal as a daily practice or paired with a short stretch flow for a full session

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💻 Join us at Pilates Haven

Small group classes • Just 5 reformers for plenty of personal attention.
📍 Armagh, NI

💸 Drop-in: £15
🌱 Intro Offer: £30 for any 3 classes
🔁 Auto-renew memberships available