Session 2 · Week 2

Core Builder

✦ Week 2 ⏱ 20 min All levels

Program progressSession 2 of 4

Today’s session: 5 moves

Hundred Prep

50 pumps

Lie on your back with legs in tabletop position.,Curl your head and shoulders off the mat, looking toward your belly.,Extend your arms alongside your body, hovering just off the mat.,Pump your arms up and down in small, controlled movements.,Inhale for 5 pumps, exhale for 5 pumps.,Keep your lower back pressed gently into the mat throughout.,If your neck tires, lower your head for a moment, then continue.,Focus on the rhythm of your breath matching your arm pumps.

Dead Bug

8 each side

Start on your back with arms reaching to the ceiling and legs in tabletop.,Press your lower back into the mat before you begin.,Exhale and extend opposite arm and leg away from your body.,Move slowly and with intention. This is not a speed exercise.,Inhale to return to the start position.,Alternate sides with control.,If your back starts to arch, reduce the range of your leg extension.,Your pelvis should stay completely still throughout.

Single Leg Stretch

6 each side

Lie on your back and curl your head and shoulders off the mat.,Bring your right knee toward your chest, placing your right hand on your ankle and left hand on your knee.,Extend your left leg out at a 45-degree angle (or higher if needed).,Exhale and switch legs, changing your hand positions as you go.,Keep your upper body curl steady. Do not bob up and down.,The lower you extend your straight leg, the harder it becomes.,Start with your leg higher and lower it only if your back stays stable.,Think of this as a controlled, flowing movement.

Glute Bridge

10 reps

Lie on your back with knees bent, feet flat and hip-width apart.,Exhale and lift your hips, squeezing your glutes at the top.,Hold for a breath at the top, feeling the connection in your glutes.,Inhale and lower down one vertebra at a time.,Press through your heels, not your toes.,Keep your ribs soft. Do not flare them open at the top.,Aim for a straight line from shoulders to knees at the top.,This week, focus on making the lowering phase slow and controlled.

Cat-Cow

8 reps

Come to all fours, hands under shoulders, knees under hips.,Inhale for cow: drop your belly, lift your chest, lift your tailbone.,Exhale for cat: round your spine, tuck your tailbone, drop your head.,This week, try to feel each individual vertebra moving.,Slow the movement down even more than last week.,Let your breath fully complete before transitioning between positions.,Close your eyes if it helps you focus on the sensation.,Finish in a neutral spine position.

✨

Pink Pilates Tip

You are building something beautiful. Every session lays another brick in your foundation.

00:00 0 of 5 done

Session 2: Core Builder | The Pink Pilates Starter Kit