Session 1 · Week 1

Foundations Flow

✦ Week 1 ⏱ 15 min All levels

Program progressSession 1 of 4

Today’s session: 4 moves

Pelvic Tilts

10 reps

Lie on your back with knees bent and feet flat on the floor, hip-width apart.,Place your hands on your hip bones to feel the movement.,Inhale to prepare, finding your neutral spine (small gap under your lower back).,Exhale and gently tilt your pelvis, pressing your lower back into the mat.,Inhale to release back to neutral.,Keep the movement slow and controlled. This is about awareness, not effort.,Feel your lower abdominals gently engaging on each exhale.,Your upper body stays completely relaxed throughout.

Dead Bug

6 each side

Start on your back with arms reaching straight up to the ceiling.,Lift your legs to tabletop position (knees bent at 90 degrees, shins parallel to the floor).,Press your lower back gently into the mat and keep it there throughout.,Exhale and extend your right arm overhead while extending your left leg away.,Only go as far as you can while keeping your back flat on the mat.,Inhale to return to the starting position.,Repeat on the other side.,If your back lifts off the mat, you have gone too far. Reduce the range.

Glute Bridge

8 reps

Lie on your back with knees bent and feet flat, hip-width apart.,Arms rest by your sides with palms facing down.,Exhale and press through your heels to lift your hips toward the ceiling.,Squeeze your glutes at the top. Your body should form a straight line from shoulders to knees.,Do not push from your lower back. The power comes from your glutes.,Inhale and lower your hips back down with control, one vertebra at a time.,Keep your knees parallel throughout. Do not let them fall inward or outward.,Pause briefly at the top of each rep to feel the glute connection.

Cat-Cow

8 reps

Come to all fours with hands under shoulders and knees under hips.,Start in a neutral spine position.,Inhale for cow: let your belly drop toward the floor, lift your chest and tailbone.,Feel the stretch across the front of your body.,Exhale for cat: round your back toward the ceiling, tuck your tailbone, drop your head.,Feel each vertebra moving individually, like a wave rolling through your spine.,Move slowly between the two positions, letting each breath guide the movement.,This should feel like a gentle massage for your entire spine.

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Pink Pilates Tip

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Session 1: Foundations Flow | The Pink Pilates Starter Kit