This 20-minute core and posture Pilates class helps you strengthen your abdominals, glutes, and shoulders while improving spinal alignment and awareness.
We’ll flow through bridges, tabletop work, reverse crunches, and low planks — all designed to leave you feeling strong, upright, and deeply connected.

✨ Level: All Levels
🕰 Length: 20 minutes
💪 Focus: Core • Posture • Stability • Alignment
📍 Pilates Haven — Armagh, NI

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⏱ Chapters:

00:00 Welcome & setup
00:34 Tabletop alternating toe taps
01:24 Bridge lifts & arm extensions
03:19 Double toe taps
04:50 Reverse crunches
06:30 Seated C-curve spinal waves
07:47 Roll-downs with control
09:18 Low planks & alignment focus
10:49 Dolphin pose variation
12:29 Puppy pose stretch
13:49 Shoulder rolls & awareness
14:45 Cat-Cow pushups
16:05 Seated shoulder stretch & side bends
17:32 Forward fold & spinal release
18:49 Breath, shake, and finish

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✨ Benefits:
• Builds deep abdominal strength
• Enhances posture and spinal alignment
• Strengthens shoulders and glutes
• Improves breath control and core awareness

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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