Day 19 · Refine, Tone & Sculpt
Waist and Hips
Today’s session: 5 moves
Criss-Cross Advanced
12 each sideCurl up, hands behind head. Rotate your torso to bring your elbow toward the opposite knee, extending the other leg low and long at about 30 degrees. Exhale deeply as you twist, wringing out your waistline. Hold each rotation for a full breath before switching. This is slower and deeper than the standard version. Feel your obliques working on a whole new level.
Clamshells with Lift
10 each sideLie on your side, knees bent at 45 degrees, hips stacked. Open your top knee like a clamshell on the exhale. At the top of the opening, lift both feet off the mat while keeping your knees open. Lower your feet, then close the knee. Inhale to rest. This double action targets your deep hip stabilisers and outer glutes simultaneously. Keep your hips stacked throughout.
Hip Circles
8 each directionLie on your back, both legs extended to the ceiling. Keeping your legs together and your core engaged, trace small circles with your feet. Exhale as you sweep down and around, inhale as you come back to the top. Complete 8 circles in one direction, then reverse. Your pelvis stays heavy and still. The movement is controlled by your deep abdominals, not momentum.
Standing Mermaid
6 each sideStand with feet wider than hip-width apart. Inhale and reach your right arm overhead. Exhale and bend your torso to the left, letting your left hand slide down your thigh. Feel the deep stretch along your right waistline. Inhale to return to center. Keep both feet firmly rooted. Your hips stay level and square. The stretch should feel luxurious, like you are reaching for something beautiful just out of reach.
Supine Hip Release
2 minLie on your back, soles of feet together, knees falling open in a butterfly shape. Rest your hands on your belly. Breathe deeply and let gravity open your hips. With each exhale, let your knees drop a little further. There is no goal here except softness. Your hips hold so much tension. Give them permission to let go.
Pink Pilates Tip
My waist and hips are finding their natural shape. I trust the process.