Malika Pilates

The ✨ Series of 5 ✨ is a set of 5 sequential abdominal exercises; the Single Leg Stretch, the Double Leg Stretch, the Scissors, the Candle & the Criss Cross. The series targets deep core muscles for strength, stability, and coordination. It encourages flexibility and improves posture through pelvic stabilization.

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The ✨ Rollup ✨ is the 2nd exercise in the classical mat sequence. It is a foundational movement in Pilates that strengthens the deep core muscles, improves flexibility in the spine and helps lengthen the hip flexors.

The ✨ Open Leg Rocker ✨, exercise #9 in the classical repertoire. Works deep core muscles and stabilizers, enhances hamstring mobility and massages the spine.

The ✨ kickback ✨ not only strengthens the glutes, but the entire posterior chain through significant core activation. Many progressions exist, including adding a small ball and elevating the opposing knee.

✨ Rolling like a ball ✨ not only improves balance and core control, but does wonders for spinal health. It massages the spine, increases mobility and aids in spinal alignment.

The ✨ boring ✨ basics are what build strength. Isolate, stabilize, then move. It's not flashy, but it's foundational.