Session 14: Full Body Flow | Postpartum Core Restore

Session 14 · Restore

Full Body Flow

✦ Phase 3: Restore ⏱ 24 min All levels
Program progressSession 14 of 16

Today’s session: 6 moves

Illustration of Modified Hundred Pilates exercise, Pink Pilates Club

Modified Hundred

4 min

Lie on your back, legs in tabletop (knees over hips, shins parallel to ceiling). Keep your head and shoulders on the floor. 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 80 pumps total (8 breath cycles). Rest for 10 seconds. You are building toward the full 100 now. Let your breath carry you through each set. Doming check: Watch your midline throughout. If you see ANY doming, lower your feet to the floor (knees bent) and pump from there instead.

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

Roll-Up Modified

3 min

Sit 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 halfway down. Hold for 2 seconds. Use your arms to help you curl back up. Repeat 8 times. If you feel confident, try releasing one hand during the roll-down, keeping the other behind your thigh for safety. Doming check: Watch your midline as you roll down. If doming appears, reduce the range or keep both hands behind your thighs.

Illustration of Criss-Cross Modified Pilates exercise, Pink Pilates Club

Criss-Cross Modified

4 min

Lie on your back, legs in tabletop, hands behind your head. You may keep your head on the floor for this modified version. Exhale, engage your TVA and pelvic floor. Slowly extend your right leg out at a 45-degree angle while gently rotating your torso to bring your left shoulder toward your right knee. Return to center. Repeat on the other side. 6 each side. If keeping your head down, simply focus on the rotation of your ribcage and the leg extension. The rotation should come from your mid-back, not your neck. Doming check: Watch your midline carefully. The combination of rotation and leg extension can cause doming. If you see any, keep both legs in tabletop and focus on the rotation only.

Illustration of Swimming Modified Pilates exercise, Pink Pilates Club

Swimming Modified

3 min

Lie on your front with your forehead on a folded towel, arms extended forward. Exhale, gently engage your TVA (press your lower belly lightly toward the floor). Simultaneously lift your right arm and left leg just 5cm off the floor. Hold for 2 seconds. Lower. Repeat on the other side. Continue alternating for 20 seconds. Rest. Repeat 3 times. This is the full alternating version now, arms and legs together. Move slowly and keep the lifts small. Doming check: Your belly is on the floor so visual checks are difficult. Focus on feeling: if you sense any outward pressure or bulging against the floor, reduce the lift height.

Illustration of Side-Lying Leg Series Pilates exercise, Pink Pilates Club

Side-Lying Leg Series

5 min

Lie on your right side, bottom arm extended under your head, hips stacked. Exhale, engage your TVA and pelvic floor. Top leg lifts: lift your top leg to hip height, hold for 2 seconds, lower slowly. 8 repetitions. Clamshells: bend both knees to 90 degrees, open your top knee, hold 2 seconds, lower. 8 repetitions. Inner thigh: extend your top leg, cross it in front of your bottom leg, and gently lift your bottom leg 5cm off the floor. 8 lifts. Roll to the other side and repeat the entire series. Doming check: Place your top hand on your belly to feel for any doming or bulging during each exercise.

Illustration of Mermaid Stretch Pilates exercise, Pink Pilates Club

Mermaid Stretch

5 min

Sit on the floor with both legs folded to your right side (or cross-legged if more comfortable). 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 entire left side. Hold for 3 breaths. Return to center. Repeat 6 times on each side. Let each stretch feel a little deeper than the last. This is one of the most beautiful stretches in Pilates: creating space, length, and openness through your whole body.

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Pink Pilates Tip

Doming check: watch your midline during every exercise today. If you see a ridge or bulge, stop and reduce the difficulty. You are four sessions into Phase 3 now, and your awareness should feel almost automatic.

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