Session 13 · Restore
Standing Strength
Today’s session: 6 moves
Standing Balance Series
4 minStand tall near a wall for safety. Exhale, engage your TVA gently. Shift your weight onto your right foot and lift your left foot off the floor. Hold for 30 seconds. If that feels stable, close your eyes for the last 10 seconds (keep one hand near the wall). Switch sides. Repeat once more each side. Balance is a full-body core exercise. Every wobble is your deep stabilisers working to keep you upright. Doming check: Watch your belly as you balance. There should be no visible doming or straining. If you are bearing down to maintain balance, soften and use the wall more.
Squat with Core Focus
4 minStand with feet slightly wider than hip-width, toes slightly turned out. Exhale, engage your TVA and pelvic floor. Slowly lower into a squat, only as deep as you can maintain a neutral spine (for most people, thighs at about 45 degrees). Hold at the bottom for 2 seconds. Inhale and press through your heels to stand. Repeat 10 times. Keep your weight in your heels, chest lifted, and core engaged throughout. This is a functional movement you do every time you pick up your baby. Doming check: Watch your midline as you lower into the squat and as you stand. If doming appears at the bottom of the squat, reduce the depth.
Standing Leg Lifts
4 minStand tall, holding the wall lightly with one hand. Exhale, engage your TVA. Lift your right leg forward to about 45 degrees. Hold for 2 seconds. Lower. Lift to the side. Hold. Lower. Lift behind you (small range only). Hold. Lower. That is one set. Repeat 8 sets each leg. Keep your standing leg slightly bent and your pelvis level throughout. Your core is working hard to keep your pelvis stable against the changing direction of the leg. Doming check: Watch your belly during the forward and side lifts. If doming appears, reduce the height of the lift or skip the forward direction.
Calf Raises with Core
3 minStand tall, feet hip-width apart, near a wall for balance. Exhale, engage your TVA and pelvic floor. Rise onto your toes as high as you can. Hold at the top for 3 seconds. Lower slowly (take 3 seconds to lower). Repeat 12 times. The slow lowering is the most beneficial part. Your core should be gently engaged throughout to keep you stable and upright. Doming check: Watch your belly as you rise and hold. There should be no visible doming.
Standing Cat-Cow
4 minStand with feet hip-width apart, hands on your thighs, knees slightly bent. Inhale: gently arch your spine, lifting your chest and looking slightly upward (Cow). Exhale: round your spine, tucking your chin and drawing your belly button gently inward (Cat). Repeat 10 times. Then add a pelvic tilt: in the Cat position, tuck your pelvis under as well, feeling your lower abs engage. In the Cow position, let your pelvis tilt forward gently. 10 more repetitions with the added pelvic movement. Doming check: Watch your midline during the Cat (rounding) phase with the added pelvic tilt. If doming appears, reduce the range or remove the pelvic tilt.
Standing Forward Fold
4 minStand tall, feet hip-width apart. Exhale and slowly roll down through your spine, letting your head, shoulders, and arms hang heavy. Bend your knees as much as you need to feel comfortable. Hold the fold for 30 seconds, breathing deeply. Feel the stretch along your hamstrings, lower back, and the backs of your legs. Gently sway from side to side if that feels good. When you are ready, bend your knees deeply and slowly roll back up to standing, one vertebra at a time, head coming up last. This is your closing stretch: a moment to let go and soften.
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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