Session 11 · Restore
Modified Hundred
Today’s session: 6 moves
Modified Hundred
4 minLie on your back, bring legs to tabletop (knees over hips, shins parallel to ceiling). Keep your head and shoulders on the floor (do not lift them). Arms by your sides, palms down. Exhale, engage your TVA and pelvic floor. Begin pumping your arms up and down about 10cm, breathing in for 5 pumps and out for 5 pumps. Complete 50 pumps total (5 breath cycles). Rest. If 50 feels manageable, try another set of 50. Keeping your head down removes the flexion challenge and protects your diastasis while still building core endurance. Doming check: Watch your midline throughout the entire exercise. If you see ANY doming, lower your feet to the floor (keeping knees bent) and pump from there instead. The Hundred is a powerful exercise; respect the doming check.
Roll-Down Modified
3 minSit tall with knees bent, feet flat on the floor. Hold behind your thighs with both hands. Exhale, engage your TVA and pelvic floor. Slowly roll your pelvis under and lower your spine toward the floor, one vertebra at a time, using your arms for support. Go only halfway down (to the point where your arms are almost straight). Hold for 2 seconds. Use your arms to help you curl back up. Repeat 6 times. Your hands behind your thighs provide safety and support. Use them as much as you need. Doming check: Watch your midline as you roll down. If you see doming, reduce the range (only roll back a quarter of the way) or skip this exercise.
Single Leg Stretch Modified
3 minLie on your back, head on the floor (do not lift), legs in tabletop. Exhale, engage your TVA and pelvic floor. Slowly extend your right leg out at a 45-degree angle (or higher if needed to prevent doming). Inhale and return to tabletop. Repeat with the left leg. 6 each side. Move slowly and with full control. The further you extend the leg, the more your core has to work. Start with a higher angle and only lower as you feel confident. Doming check: Watch your midline carefully as each leg extends. If doming appears, extend the leg at a higher angle (closer to the ceiling) or keep it bent and just extend from the knee.
Glute Bridge Series
4 minLie on your back, knees bent. Perform 10 glute bridges with variations: 4 standard bridges (hold 3 seconds at top), 3 bridges with a march (2 marches each at the top), 3 bridges with feet slightly wider than hips. Each variation challenges your core slightly differently. Rest between variations if needed. Doming check: Watch your midline during each variation. If any variation causes doming, skip it and repeat one that feels safe.
Cat-Cow Flow
3 minAll fours, wrists under shoulders, knees under hips. Inhale: drop your belly gently, lift your chest and tailbone (Cow). Exhale: round your spine, tuck your chin, draw your belly button toward your spine (Cat). Flow between the two for 10 repetitions. Move slowly. Let each breath lead the movement completely. Notice how much more range you have now compared to the beginning of this program. Doming check: Watch your midline in the Cat position. A small amount of movement is normal; a pronounced ridge or dome means you should reduce the range.
Mermaid Stretch
3 minSit on the floor with both legs folded to your right side (or sit cross-legged if this is uncomfortable). Place your right hand on the floor beside you. Inhale, reach your left arm overhead. Exhale, bend gently to the right, feeling a stretch along your left side. Hold for 3 breaths. Return to center. Repeat 4 times on each side. This beautiful stretch opens up the sides of your body and creates space in your ribcage for deeper breathing.
Pink Pilates Tip
Doming check: watch your midline during every exercise. If you see a ridge or bulge, stop and reduce the difficulty.
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