Workout 5: Flow Power | Mat Pilates Playbook

Workout 5 · Flow

Flow Power

✦ Weeks 5-6: Flow ⏱ 30 min All levels
Program progressWorkout 5 of 6

Today’s session: 7 moves

Illustration of The Hundred Pilates exercise, Pink Pilates Club

The Hundred

1 set · 100 pumps

Full Hundred, legs at 45 degrees. You know this exercise now. Curl up high, pump with energy, and own every single pump. Your arms should feel like they are pressing through thick air. Keep your lower back on the mat and your gaze toward your navel. Breath: Inhale 5 pumps. Exhale 5 pumps. Ten sets. No stopping. You are stronger than you think.

Illustration of Roll-Up Pilates exercise, Pink Pilates Club

Roll-Up

1 set · 8 reps

Arms overhead, legs long. Inhale to reach arms to the ceiling. Exhale to peel up through the spine with control. No momentum. This is Week 5 and you should feel the difference in your control compared to Week 1. Reach past your toes at the top. Roll down with the same precision. Breath: Exhale to roll up. Inhale at the top. Exhale to roll down. Slow and articulate.

Illustration of Single Leg Circle Pilates exercise, Pink Pilates Club

Single Leg Circle

1 set · 10 each direction, each leg

One leg to the ceiling, the other extended on the mat (or bent if needed). Circle the raised leg with control. Make the circles bigger this week, but only as big as your pelvis can stay still. Switch direction after 10. Switch legs. Breath: Inhale for half the circle. Exhale for the other half. Keep it flowing and rhythmic.

Illustration of Criss-Cross Pilates exercise, Pink Pilates Club

Criss-Cross

1 set · 15 each side

Full rotation with a 3-count hold on each side. The extended leg reaches long and low. Feel the obliques working deeply. If this feels easy now compared to Week 3, that is your proof that this program works. Breath: Exhale to twist and hold. Inhale through center. Let the breath power the movement.

Illustration of Double Leg Stretch Pilates exercise, Pink Pilates Club

Double Leg Stretch

1 set · 12 reps

Curl up, hug the knees. Inhale to extend arms and legs in opposite directions. Exhale to circle the arms and draw everything back in. Stay lifted through the upper body the entire time. The lower your legs go during the extension, the harder this becomes. Breath: Inhale to reach. Exhale to return. Keep the rhythm flowing.

Illustration of Teaser Pilates exercise, Pink Pilates Club

Teaser

1 set · 6 reps

Lie flat. On your exhale, simultaneously lift your torso and legs to meet in a V-sit position. Arms reach parallel to your legs. Balance on your sit bones. Hold for a breath. Slowly lower everything back down with control. This is the pinnacle exercise. Every rep you complete is a victory. Breath: Exhale to lift into the V. Inhale to balance at the top. Exhale to lower with control.

Illustration of Mermaid Stretch Pilates exercise, Pink Pilates Club

Mermaid Stretch

1 set · 5 each side

Sit with your legs folded to one side. Reach the opposite arm overhead and lean away from your legs, feeling a deep stretch along your entire side body. Inhale to lengthen first, exhale to reach further. Switch sides. Let this feel luxurious. You have earned this stretch. Breath: Inhale to lengthen the spine. Exhale to deepen the side bend. Slow and indulgent.

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Pink Pilates Tip

Welcome to the Flow phase. This is where individual exercises become a connected, flowing practice. You are not just doing Pilates now. You are a Pilates Princess. Feel the difference in your body, your posture, your confidence. This is what five weeks of consistency creates.

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