Pilates Power and Balance — 20 Min

A 20-minute intermediate Pilates session focused on pilates power and balance. Includes timed warm-up, controlled movement blocks and cool-down. Modify range an

Duration

20 min

Difficulty

intermediate

Equipment

mat

Muscle groups

core, glutes, hips, 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. Hundred

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

   Pulse straight arms beside hips in five-count inhale and exhale cycles. Work at a controlled pace, rest as needed, and stop if painful.

3. 3. Half Roll Back

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

   Sit tall and roll pelvis back until abdominals engage then return. Work at a controlled pace, rest as needed, and stop if painful.

4. 4. Teaser Prep

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

   From supine bring knees to tabletop and lift chest toward thighs carefully. Work at a controlled pace, rest as needed, and stop if painful.

5. 5. 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.

6. 6. Quadruped Knee Hover

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

   Hover knees slightly above mat with neutral back and steady breath. Work at a controlled pace, rest as needed, and stop if painful.

7. 7. Side Kick Front Back

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

   Swing top leg forward and back in a small controlled range. Work at a controlled pace, rest as needed, and stop if painful.

8. 8. Shoulder Bridge

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

   Lift hips and extend one leg only if pelvis stays stable. Work at a controlled pace, rest as needed, and stop if painful.

9. 9. 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.

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.