This 20-minute strength and stretch Pilates flow blends grounding breathwork, mindful mobility, and gentle core activation.
Perfect for days when you want to move with awareness, tone your glutes, and reset your energy.

We’ll move through spinal articulation, side-lying glute work, planks, and bridges — leaving your whole body feeling connected and calm.

✨ Level: All Levels
🕰 Length: 21 minutes
💪 Focus: Strength • Mobility • Core • Mindfulness
📍 Pilates Haven — Armagh, NI

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⏱ Chapters:

00:00 Welcome & grounding breath
00:57 Cat–Cow spinal mobility
02:22 Toes stretch & Downward Dog warm-up
03:35 Side kneeling leg extensions (left)
05:57 Side kneeling leg extensions (right)
07:50 Downward Dog to Plank flow
08:36 Knee-to-chest core work
10:00 Side leg lifts & extensions
12:06 Child’s Pose & side stretch
13:42 Counter stretch (left & right)
14:55 Bridge lifts & breath
17:01 Reverse crunches
18:42 Rolling like a ball
20:10 Seated close

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✨ Benefits:
• Builds deep core and glute strength
• Enhances spinal flexibility and alignment
• Promotes calm and body awareness
• Ideal for gentle strength or evening movement 🌙

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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