@carolina.pilatesny: A short classical Pilates core sequence you can try at home — simple, controlled, and beginner-friendly. 1. Roll Up – 6 to 8 reps Articulate the spine one bone at a time. Keep the legs anchored and lift up with length, not momentum. 2. Marching (Tabletop Leg Lower) – 8 to 10 each side From a stable pelvis, lower one leg toward the floor while maintaining a 90° angle. Keep the abdominals engaged and hips steady. 3. Frog – 8 to 10 reps Heels together, knees wide. Open the hips and pull the legs in from the powerhouse with control. 4. Single Leg Stretch – 8 to 10 each side Pull one knee in as the opposite leg reaches out long. Keep the lift through the upper body and avoid tugging with the hands. 5. Double Leg Stretch – 6 to 8 reps Extend arms and legs away from the center while keeping the ribcage soft and pelvis stable. Circle the arms around to return. 6. Single Straight Leg Stretch – 8 to 10 each side Scissor the legs with precision. Keep both legs long and active, focusing on length rather than pulling. 7. Double Straight Leg Stretch – 6 to 8 reps Lower both legs with control while maintaining a strong scoop through the abdominals. Keep the back long and ribs anchored. 8. Criss Cross – 8 to 10 each side Rotate from the waist, not the elbows. Keep the opposite hip grounded as you twist for deeper oblique work. Move slowly, stay precise, and focus on control — classical Pilates is all about quality over quantity. #pilates #classicalpilates #matpilates #coreworkout #pilatesbeginner

Pilates Carolina Schembori

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Saturday 15 November 2025 16:42:15 GMT