Day 13: Deep Integration | 14-Day Posture Fix

Day 13

Deep Integration

⏱ 18 min All levels
Program progressDay 13 of 14

Today’s session: 5 moves

Illustration of Full Pilates Roll-Up Pilates exercise, Pink Pilates Club

Full Pilates Roll-Up

6 reps

Lie flat, arms overhead. Curl up one vertebra at a time, reach for your toes, roll back down slowly.

Illustration of Swimming Pilates exercise, Pink Pilates Club

Swimming

30 sec

Lie face down, lift arms and legs. Flutter kick while keeping your core engaged.

Illustration of Seated Forward Fold Pilates exercise, Pink Pilates Club

Seated Forward Fold

Hold 30 sec

Sit with legs extended, fold forward from your hips. Relax your neck.

Illustration of Standing Alignment Check Pilates exercise, Pink Pilates Club

Standing Alignment Check

Hold 60 sec

Stand against a wall: heels, hips, upper back, and head touching. This is your alignment.

Illustration of Supine Figure Four Stretch Pilates exercise, Pink Pilates Club

Supine Figure Four Stretch

Hold 30 sec each

Cross ankle over knee, pull the bottom knee toward you. Breathe into the stretch.

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Pink Pilates Tip

Today, practice the standing alignment check three times: morning, midday, and evening.

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