Day 3: Core Activation | 14-Day Posture Fix

Day 3

Core Activation

⏱ 14 min All levels
Program progressDay 3 of 14

Today’s session: 4 moves

Illustration of Dead Bug Pilates exercise, Pink Pilates Club

Dead Bug

8 reps each side

Lie on your back, arms up, knees at 90 degrees. Extend opposite arm and leg while keeping your back flat.

Illustration of Bird Dog Pilates exercise, Pink Pilates Club

Bird Dog

8 each side

On all fours, extend opposite arm and leg. Keep your hips square and your core engaged.

Illustration of Pelvic Floor Lifts Pilates exercise, Pink Pilates Club

Pelvic Floor Lifts

10 reps

Gently lift your pelvic floor as if stopping the flow. Hold 5 seconds, release.

Illustration of Toe Taps Pilates exercise, Pink Pilates Club

Toe Taps

10 each side

Lie on your back, knees at 90 degrees. Slowly lower one toe to the floor, then return.

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Pink Pilates Tip

Before you stand up from any chair today, engage your deep core first, then rise.

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