@shaktishambhala: Lower Body Pilates - 👉 Strength & Control Through Movement Train the movement, not just the muscle 👀 This lower body Pilates sequence focuses on building control through range, not just moving through it. Each exercise trains the hips from a different angle—helping you improve stability, coordination, and strength that actually transfers to real movement. Why This Works: Instead of just stretching or moving quickly, these drills slow things down so you can control each position. You’re training: * hip abduction, flexion, and extension * lateral strength and mobility * pelvic stability across different positions ✨This helps reduce compensation, improve movement quality, and build strength in the range you already have. Move slowly. Stay controlled. Quality over range. ⚠️ Stop if you feel pain or dizziness. Always consult your healthcare provider before starting a new exercise program. 👉 Practice with proper alignment & engagement. Aim for 1-3 sets of each for about 45-60 seconds. Side-Lying Hip Flow: Lie on your side with legs stacked and body in one straight line. Support your head. Lift the top leg with control, lower it, then extend it forward and back. Repeat. Focus: Hip control (abduction, flexion, extension), glute med + stabilizers 📕Cue: Keep hips stacked and move from the hip—no rocking through the pelvis Skandasana (Side Lunge): Start in a wide stance. Shift your weight to one side, bending that knee while the other leg stays extended. Sit the hips back and down over the bent leg, then return to center and switch sides. Focus: Adductors, hips, ankle mobility, lateral control 📕Cue: Sit into the hip and keep the heel grounded—knee tracks over the toes Bent-Knee Lift: Start on all fours with shoulders stacked over wrists and hips over knees. Bend one knee to 90°. Lift the leg with control, then lower it back down without letting the pelvis shift. Focus: Glute max, pelvic stability 📕Cue: Keep hips level and move from the hip—not the lower back Bridge March: Start in bridge with both feet grounded and hips lifted. Lower the hips as you draw one knee into the chest. Place the foot back down, then press through both feet to lift the hips back up. Repeat, alternating sides. Focus: Glutes, core coordination, pelvic control 📕Cue: Keep hips level and control the descent—don’t drop or twist through the pelvis #yoga #mobility #stretching #workoutmotivation #motivation

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Tuesday 28 April 2026 13:02:27 GMT