10-Minute Morning Pilates Flow

Start your day with energy and calm! This quick Pilates flow wakes up your body, improves circulation, and helps you find your morning zen.

Warm-Up (2 minutes):

• Gentle neck rolls
• Shoulder circles
• Cat-cow (on hands and knees) x 6

Main Sequence (7 minutes):

1. Pelvic Curl (Lie on your back, feet hip-width, lift hips slowly and lower): 8 reps
2. Knee Folds (One at a time, bring knees to tabletop, lower): 10 reps
3. Half Roll Back (Sitting, hands behind knees, slowly roll halfway back and return): 8 reps
4. Spine Twist (Sitting upright, arms wide, twist gently side to side): 6 each side
5. Leg Circles (Lying, one leg extended, draw circles in the air): 6 each direction, both legs
6. Modified Plank (Knees down, hands under shoulders, hold): 30 seconds

Cool Down (1 minute):

• Seated forward fold
• Shoulder stretch

Tip: Focus on slow breaths and mindful movement. Repeat daily for the most benefit!