Day 5 · Root, Reset & Regulate
Breathe Deeper
Today’s session: 4 moves
Ribcage Breathing
2 minPlace your hands on the sides of your ribcage. Breathe in through your nose and direct the breath into your ribs, expanding laterally. Feel your ribs push into your hands. Exhale and feel them narrow. This is Pilates breathing. It keeps your core engaged while you breathe fully.
Hundred Prep
5 sets of 10 breathsLie on your back, legs at 90 degrees (tabletop). Arms by your sides, hovering off the mat. Pump your arms gently up and down. Inhale for 5 pumps, exhale for 5 pumps. Keep your head on the mat if needed. Focus on the rhythm of your breath, not the height of your arms.
Leg Circles
8 each direction, each legExtend one leg to the ceiling, other leg bent with foot on the floor. Draw small, controlled circles with the extended leg. Keep your hips completely still. Inhale for half the circle, exhale for the other half. Smaller circles with control are better than large, wobbly ones.
Box Breathing Cool Down
2 minInhale for 4 counts. Hold for 4 counts. Exhale for 4 counts. Hold for 4 counts. Repeat. Imagine tracing the four sides of a square with each phase of your breath. Let your whole body soften into the mat.
Pink Pilates Tip
My breath is my power. Every exhale makes me stronger.