Core and Oblique Precision — Extended Collection PILATES 010

A 20-minute intermediate Pilates session focused on core and oblique precision. Includes timed warm-up, controlled movement blocks and cool-down. Modify range a

Duration

20 min

Difficulty

intermediate

Equipment

mat

Muscle groups

core, obliques

Exercises

1. 1. Pilates Warm-Up and Breathing

   1 sets · 2 min reps

   Begin with easy joint movement and lateral rib breathing; avoid breath holding.

2. 2. Spine Stretch Forward

   1 sets · 2 min total; alternate sides evenly where applicable reps

   Sit tall and round upper back forward without forcing hamstrings. Work at a controlled pace, rest as needed, and stop if painful.

3. 3. Dead Bug Opposites

   1 sets · 2 min total; alternate sides evenly where applicable reps

   Extend opposite arm and leg only as far as spine stays steady. Work at a controlled pace, rest as needed, and stop if painful.

4. 4. Single Leg Stretch

   1 sets · 2 min total; alternate sides evenly where applicable reps

   Alternate knee pulls while maintaining a supported trunk curl. Work at a controlled pace, rest as needed, and stop if painful.

5. 5. Criss Cross

   1 sets · 2 min total; alternate sides evenly where applicable reps

   Rotate ribs toward opposite bent knee without pulling on neck. Work at a controlled pace, rest as needed, and stop if painful.

6. 6. Saw Prep

   1 sets · 2 min total; alternate sides evenly where applicable reps

   Rotate seated torso and reach gently toward opposite shin. Work at a controlled pace, rest as needed, and stop if painful.

7. 7. Side Plank Knees

   1 sets · 2 min total; alternate sides evenly where applicable reps

   Lift hips from forearm and bent knees without collapsing shoulder. Work at a controlled pace, rest as needed, and stop if painful.

8. 8. Hip Circles Prep

   1 sets · 2 min total; alternate sides evenly where applicable reps

   From seated support trunk with arms and circle bent knees in small range. Work at a controlled pace, rest as needed, and stop if painful.

9. 9. Mermaid Side Bend

   1 sets · 2 min total; alternate sides evenly where applicable reps

   Sit comfortably and reach one arm overhead to lengthen side body. Work at a controlled pace, rest as needed, and stop if painful.

10. 10. Cool-Down and Gentle Mobility

    1 sets · 2 min reps

    Slow down with comfortable stretches and calm breathing; avoid forcing range of motion.