Aimee Victoria Long

Advanced Dynamic Side-Lying Pilates Series - add this into your next workout.

Perform full series on one side, then repeat on the other.

1. Side-Lying Lift to Oblique Hold
Legs long and stacked. Lift both legs to hover. Slightly lift torso so bottom waist draws away from mat.
Hold 10 breaths. Add 10–15 small pulses.

2. Double Leg Lift with Forward/Back Sweep
Both legs lifted. Sweep legs forward (flex feet). Sweep legs back (point). Torso stays quiet.
8–10 controlled reps.

3. Top Leg Side Kick
Kick forward twice (flex flex). Sweep long to the back (point).
8 controlled reps.
Then 8 larger dynamic reps adding slight torso lift as leg goes back.

4. Top Leg Circles to Hover Hold
Large controlled circles. 5 each direction.
On final rep, hold leg lifted. Hover bottom leg to meet it. Hold 5 breaths.

5. Side Plank Scissor
Prop to forearm side plank. Top leg lifts. Scissor switch (top forward, bottom back).
10 switches.

6. Side-Lying Bicycle
Top leg cycles through full range. Waist lifted.
8 forward / 8 reverse.

7. Inner Thigh Lift
Top leg bent, foot planted in front. Bottom leg lifts 15 reps.
Hold lifted, pulse 15.
10 circles each direction.

8. Side Body Teaser
Both legs extended. Lift legs and torso into side V. Lower with control.
8–10 reps.
Final hold 10 breaths.

Focus on stacked hips, lifted waist, and long lines. Control the sweep. Avoid collapsing into the shoulder.

Life has been life’ing recently and my usual vlogs have gone out of the window.

Here’s a little photo dump of the last few weeks in 20.

From days in London with babies to . . .

first ever polo lesson
classes
auction dinner
steak dinners
+ a week off ill & hospital stay

Here’s to next week and celebrating ’s 33rd birthday ♥️💁🏽‍♀️

When I feel overstimulated, the worst thing I can do is push through it.

Because overstimulation isn’t a mindset issue - it’s a nervous system state.

These are the 5 simple movements I return to when I feel:
* mentally scattered
* emotionally full
* physically tense
* or disconnected from myself

They don’t “fix” everything instantly.

But they bring me back into my body enough to soften the noise, slow my breath, and think clearly again.

This is what I mean when I talk about regulation over intensity - learning to work with your body instead of against it.

Save this for the days you feel off.

Okay but… if I brought back live Instagram workouts like the good old pandemic days - would you join?

I’m thinking:
✨ 20–30 minute sessions
✨ Thursdays
✨ 12:30/1pm BST
✨ Quick lunchtime movement to reset your nervous system, boost your energy & feel good in your body again

No pressure, no perfection — just movement that helps you feel better.

Would you be in?

Drop me a DM, or comment if you’d join so I can see if we’re doing this ♥️👇🏽

Most women don’t need more motivation.

They need regulation.

You cannot access clarity, creativity, intuition, or emotional depth from a dysregulated state.

The body always keeps score.

Slow down enough to hear what your nervous system has been trying to say.

Save this for the days your body feels ‘off’ and comment ‘SIGN’ and I will send you The Grounding Practices That Changed My Life!

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Most people don’t struggle with training.
They struggle with staying present inside it.
They rush reps.
They chase fatigue.
They move through sessions on autopilot… then wonder why nothing really changes.

But this workout is different.

“The Workout That Teaches You to Stay” is built on one principle:
Control changes everything.
When you slow the rep down, you remove momentum.
When you remove momentum, you remove escape.
When you remove escape, you’re left with awareness.
And awareness is where change actually happens.

This session is not about intensity.

It’s about:
* control under load
* attention under discomfort
* awareness under fatigue
Because how you train is often how you live.
If you always rush through resistance in the gym, you’ll likely rush through resistance in life.

RULES (READ THIS BEFORE YOU START)
* No phone between sets
* 2–3 second lowering phase on every rep
* No rushing transitions
* Rest with awareness, not distraction
* If your mind wanders, return to breath + movement
* Quality > fatigue chasing

This is not a workout you “get through.”
It’s a workout you stay inside of.

If you want to actually do this workout with me in real time, I’ve filmed the full follow-along session here:
👉 YouTube: https://www.youtube.com/
This is where everything slows down — and you’re guided through every rep with coaching cues so you don’t rush the process.

If the philosophy behind this resonated with you, I went deeper into it here:
👉 Substack: https://aimeevictorialong.substack.com/p/most-people-dont-need-a-new-life

Most people don’t struggle with training.

They struggle with staying present inside it.
They rush reps.
They chase fatigue.
They move through sessions on autopilot… then wonder why nothing really changes.

But this workout is different.

“The Workout That Teaches You to Stay” is built on one principle:
Control changes everything.
When you slow the rep down, you remove momentum.
When you remove momentum, you remove escape.
When you remove escape, you’re left with awareness.
And awareness is where change actually happens.

This session is not about intensity.

It’s about:
* control under load
* attention under discomfort
* awareness under fatigue
Because how you train is often how you live.
If you always rush through resistance in the gym, you’ll likely rush through resistance in life.

RULES (READ THIS BEFORE YOU START)
* No phone between sets
* 2–3 second lowering phase on every rep
* No rushing transitions
* Rest with awareness, not distraction
* If your mind wanders, return to breath + movement
* Quality > fatigue chasing

This is not a workout you “get through.”
It’s a workout you stay inside of.

If you want to actually do this workout with me in real time, I’ve filmed the full follow-along session here:
👉🏽 YouTube: https://www.youtube.com/
This is where everything slows down and you’re guided through every rep with coaching cues so you don’t rush the process.

If the philosophy behind this resonated with you, I went deeper into it here:
👉🏽 Substack: https://aimeevictorialong.substack.com/p/most-people-dont-need-a-new-life

20-Minute Advanced Mobility & Core Session

Designed to improve hip, thoracic and shoulder mobility while developing trunk stability, rotational control and strength through full ranges of motion.

Warm-Up Flow | 4 Minutes

• World’s Greatest Stretch with Rotation - 45s each side
Deep lunge position, elbow to instep, rotate and reach towards the ceiling.

• Deep Squat Pry + Overhead Reach - 60s
Settle into your deepest squat, open the hips and alternate overhead reaches.

• Cat-Cow to Thread-the-Needle - 30s each side
Mobilise the spine through flexion, extension and rotation.

• Bear Crawl Shoulder Taps - 60s
Slow, controlled shoulder taps with minimal hip movement.

Mobility & Core Circuit - 12 Minutes

3 Rounds
40s Work / 20s Transition

A. Cossack Squat with Reach
Develop hip mobility, adductor length and lateral control.

B. Hollow Body Flutter Kicks
Maintain full-body tension and midline stability throughout.

C. Single-Leg Glute Bridge March
Build posterior chain strength while resisting pelvic rotation.

D. Side Plank Thread-the-Needle
Combine shoulder stability with thoracic rotation and core control.

E. Beast to Downward Dog Flow
Open the shoulders, hamstrings and spine through active movement.

F. Dead Bug with Band Pulldown (or Slow Tempo)
Focus on ribcage position, coordination and deep core engagement.

Finisher - 4 Minutes

EMOM x 4

Minute 1
20s L-Sit Hold (or Tuck Sit)
Remaining time in a deep squat breathing hold.

Minute 2
Copenhagen Plank - 15s each side

Minute 3
20s Hollow Hold
20s Superman Hold

Minute 4
Deep Squat Hold with Thoracic Rotations

Move with intent. Control every position. Prioritise quality over speed and explore end ranges without forcing them.