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10-Minute Pilates Posture

Back, shoulders, abs, glutes. Three times through.

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Circuit 1

×3

Supermans
00:40
1. Lie face down with your legs extended and your arms reaching forward overhead.
2. Brace your core lightly and keep your neck long.
3. Lift your chest, arms, and legs a few inches off the floor.
4. Pause briefly while squeezing through your glutes and upper back.
5. Lower with control and repeat without rushing.
Pike Push-Ups
00:40
1. Start in a downward dog shape with your hips high and your hands a little wider than your shoulders.
2. Keep your hips high so your torso angles toward the floor.
3. Bend your elbows to lower the top of your head toward the floor.
4. Lower until your head is just above the ground.
5. Press back up until your arms are fully extended.
Reverse Crunches
00:40
1. Lie on your back with your knees bent over your hips and your arms resting at your sides.
2. Brace your abs and keep your knees bent.
3. Curl your hips off the floor, drawing your knees toward your chest.
4. Pause at the top and squeeze your lower abs.
5. Lower your hips slowly until your back returns to the floor.
Glute Bridges
00:40
1. Lie on your back with your knees bent, feet flat and hip-width apart, arms resting at your sides.
2. Press through your heels and lift your hips toward the ceiling.
3. Squeeze your glutes at the top so your body forms a straight line from knees to shoulders.
4. Pause briefly at the top without arching your lower back.
5. Lower your hips with control until they nearly touch the floor.

Circuit 2

Child's Pose
01:00
1. Kneel on the mat with your big toes together and your knees about hip-width apart.
2. Sit your hips back toward your heels.
3. Walk your hands forward and lower your chest toward the floor.
4. Rest your forehead on the mat and let your shoulders relax.
5. Breathe into your back and hold, softening a little deeper with each exhale.