Julia's Fitness

Day 13 - Mat Pilates

🧘‍♀️The Shoulder Bridge (Modified)🧘‍♀️

The Pilates bridge again was originally performed on the shoulders but now starts by lying on your back with knees bent, feet hip-width apart and flat on the mat, arms resting by your sides; begin by gently tilting the pelvis to imprint the lower back, then slowly peel the spine off the mat one vertebra at a time, lifting the hips until your body forms a diagonal line from shoulders to knees. At the top, keep the ribs soft and avoid over-arching, maintaining weight evenly through the feet and shoulders, then reverse the movement with control—articulating the spine back down from upper back to tailbone. Breathe steadily, typically inhaling to prepare and exhaling as you lift, focusing on glute and hamstring activation while keeping the neck and shoulders relaxed and the pelvis stable throughout.

Day 12 - Mat Pilates

🧘‍♀️The Bicycle (Modified)🧘‍♀️

The Pilates bicycle was originally performed on the shoulders but now (like the Scissors) normally begins by lying on your back with your hands either by your sides. Then lifting both legs into a tabletop or extended position. From there, initiate a smooth pedaling motion: one knee bends and draws toward the chest as the opposite leg extends outward at about a 45-degree angle, then switch in a continuous, fluid cycle as if riding a bike. Keep your lower back gently anchored to the mat, avoid letting the hips rock side to side, and move with control rather than speed.

Day 11 - Mat Pilates

🧘‍♀️The Scissors (Modified)🧘‍♀️

The scissors exercise is the 16th exercise in Joseph Pilates Contrology repertoire. Joseph performed this actually lifting up on to his shoulders but it is now normally performed lying flat on your back. Start by lying supine with your legs extended and arms resting by your sides, keeping a neutral pelvis or pressing your lower back gently into the mat (a neutral-to-slightly imprinted pelvis). Lift both legs to about 45–90 degrees, depending on flexibility, and then begin alternating them in a controlled sc******ng motion—one leg lowers toward the mat while the other lifts slightly higher, switching smoothly without letting either foot touch down.

Day 10- Mat Pilates

🧘‍♀️The Double Kick 🧘‍♀️

The Double Kick is performed lying prone (face down) with your head turned to one side, hands clasped behind your lower back, and legs extended long; bend both knees and perform a controlled triple pulse kick of your heels toward your glutes (kick–kick–kick) while keeping your hips grounded, after which you extend both legs long and simultaneously stretch your arms back and lift your chest into extension, reaching your hands toward your feet and bringing your gaze slightly forward; lower back down, turn your head to the opposite side, and repeat the sequence, maintaining smooth, rhythmic breathing and focusing on lengthening through the front of the body without compressing the lower back.

Day 9 - Mat Pilates

🧘‍♀️The One Leg Kick🧘‍♀️

The One Leg Kick is performed lying prone (face down) with your forearms on the mat, elbows under shoulders, and chest lifted into a gentle extension while your legs extend long behind you; slight tuck of the tailbone to engage the glutes to stabilize your pelvis, then bend one knee to kick your heel toward your glute in a controlled double pulse (kick–kick), keeping the thigh hovering just off the mat and hips steady, before extending the leg back down and alternating sides; maintain a lifted chest, open collarbones, and steady breathing throughout, ensuring the movement comes from the hamstring curl without rocking your pelvis or compressing your lower back.

Day 8 - Mat Pilates

🧘‍♀️The Saw🧘‍♀️

The Saw is performed by sitting upright with your legs extended wide apart and arms stretched out to the sides at shoulder height; sit tall through your spine, then inhale to prepare and exhale as you rotate your torso toward one leg (e.g., right), keeping hips grounded, and “saw” your front hand (left hand) toward the outside of the opposite foot by reaching forward and down while the back arm extends behind you; aim to create a twisting and forward-reaching motion from the waist rather than collapsing the chest, then inhale to return to center and repeat on the other side in a controlled, rhythmic manner, maintaining length through the spine and steady breathing throughout.