Day 12 · Rise, Strengthen & Lengthen
Lengthen and Strengthen
Today’s session: 5 moves
Roll-Up (Full or Assisted)
6 repsLie flat, arms overhead. Exhale, float your arms to the ceiling, tuck your chin, and roll up to sitting one vertebra at a time. Reach past your toes. Inhale to sit tall. Exhale and roll back down with control. If you get stuck, bend your knees or hold behind your thighs. The goal is articulation, not speed.
Saw
6 each sideSit tall, legs wider than hip-width, arms in a T shape. Exhale and rotate to the right, then reach your left hand past your right foot in three pulsing reaches. Inhale to sit tall. Exhale and rotate left. Imagine wringing out your torso like a wet flannel. Keep your sitting bones grounded.
Side-Lying Leg Series
8 reps per exercise, each sideLie on your side, body in one line. Sequence: (1) Lift and lower top leg with a flexed foot. (2) Small circles forward, then backward. (3) Kick forward with a double pulse, sweep back. Keep your waist lifted off the mat. Your bottom arm supports your head. Exhale on the effort.
Swan Prep
6 repsLie face down, hands under your shoulders. Exhale and press up, lifting your chest while keeping your hips on the mat. Only come as high as your lower back allows comfortably. Inhale to lower. Lengthen through the crown of your head as you lift. Your glutes stay soft; this is a back extension, not a squeeze.
Rest Position with Breath
1 minChild’s pose or constructive rest. Close your eyes. Take 5 deep breaths. Notice the warmth and aliveness in your muscles. You have lengthened and strengthened your entire body today.
Pink Pilates Tip
I am growing longer, leaner, and more confident with every session.