Session 4 · Week 4

Full Expression

✦ Week 4 ⏱ 25 min All levels

Program progressSession 4 of 4

Today’s session: 6 moves

Standing Roll-Down

6 reps

Stand tall with feet hip-width apart and arms by your sides.,Inhale to grow tall through the crown of your head.,Exhale and drop your chin to your chest, then begin rolling down.,Peel your spine forward one vertebra at a time, letting your arms hang heavy.,Let your knees soften as you fold.,Inhale at the bottom, feeling the stretch through your back and hamstrings.,Exhale and roll back up, stacking each vertebra as you go.,Finish standing tall. Feel the difference between your starting posture and now.

Hundred

100 pumps

Lie on your back, curl up, and bring your legs to tabletop (or extend them for more challenge).,Extend your arms alongside your body and begin pumping.,Inhale for 5 pumps, exhale for 5 pumps. That is one set of 10.,Complete 10 sets for the full Hundred.,Keep your lower back grounded and your belly scooped in.,If you need to rest, pause briefly but try to complete all 100.,Your neck is supported by your abdominal curl, not by tension.,You are doing the full Hundred. This is a milestone moment.

Roll-Up Prep

8 reps

Lie flat with arms overhead.,Inhale to bring your arms to the ceiling.,Exhale and curl up, articulating through every part of your spine.,Reach toward your toes at the top, rounding over your legs.,Inhale to sit tall.,Exhale and roll back down with absolute control.,This week, try to do at least two reps without any assistance.,If the full roll-up is there, take it. You have earned it.

Single Leg Stretch

10 each side

Curl up and begin switching legs in a flowing rhythm.,Exhale with each switch. Keep the breath connected to the movement.,Lower your extended leg as far as your core can control.,Your upper body stays perfectly still.,Find a pace that feels strong and steady.,You have been doing this exercise for three weeks. Own it.,10 each side is your new standard. You are ready for this.,Finish with both knees drawn in and take a breath.

Swimming Prep

8 each side

Lie face down with arms extended overhead.,Inhale and lift your right arm and left leg off the mat.,Exhale and lower with control.,Repeat on the other side.,Keep your neck long and your gaze on the mat just ahead of you.,Squeeze your glutes gently to support your lower back.,Lift from your back muscles, not by crunching.,This exercise builds the strength that protects your posture every single day.

Mermaid

6 each side

Sit with your legs folded to one side.,Inhale and reach your top arm overhead.,Exhale and stretch to the opposite side, feeling the entire side body open.,Inhale to return to center.,Keep both sit bones grounded as you stretch.,Do not collapse forward. The stretch goes directly to the side.,Repeat on the other side.,Close your session with this beautiful stretch. You have earned every moment of it.

✨

Pink Pilates Tip

Four weeks ago you had never done Pilates. Today you completed a full 25-minute session with 20 exercises in your toolkit. You are no longer a beginner. You are a Pilates Princess.

00:00 0 of 6 done

Session 4: Full Expression | The Pink Pilates Starter Kit