Move with Anu

Knee pain doesn’t always mean you need to stop moving. In many cases, building strength in the muscles that support and control the knee can help improve how the joint handles everyday movement.

This Pilates sequence focuses on the quads, glutes, hamstrings and hip stabilisers—key muscle groups that work together to support the knee:

• Glute bridges → strengthen the glutes and hamstrings, helping support hip and knee extension.
• Side-lying leg lifts → target the glute medius, important for hip and lower-limb stability.
• Clamshells → strengthen the lateral hip muscles, helping improve control of the thigh and knee.
• Supported squats/wall sits → progressively load the quadriceps, which play an important role in knee stability and function.
• Standing hamstring curls → strengthen the hamstrings while challenging balance and controlled movement.

The goal isn’t to “fix” the knee with a few exercises—it’s to gradually build strength, control and tolerance to load so your knees have stronger muscular support.

Disclaimer: Knee pain can have many different causes, and the right exercises depend on the individual. These exercises should feel comfortable and should not be used to push through pain. If you have persistent pain, swelling, instability, or a recent knee injury, please consult a qualified physiotherapist or healthcare professional before exercising.

👉🏼Save this for your next Pilates session & send it to someone who needs a little more knee support. 🤍

Your core is more than your abs.

A strong Pilates core comes from teaching your body to stabilise the spine and pelvis while your limbs move — not just doing endless crunches.

That’s why this sequence combines rotation, lateral stability and controlled limb movement. Exercises like toe taps, dead bugs and leg extensions challenge your deep core to keep the pelvis steady, while criss cross and side plank variations add rotation and lateral stability.

The goal? Better control, not just a stronger burn. 🤍

Want to learn how to build strength with better alignment and technique? I’d love to have you at my Pilates Workshop in Chembur, Mumbai on 5th September.

📍Comment ‘CLASS’ to get details in your DM

What if, for just three days, you stopped trying to keep up?

Imagine waking up to crisp mountain air, moving your body beneath towering pine trees, wandering through quiet villages, sharing slow conversations over warm meals, and ending your days with skies painted in gold.

This isn’t about doing more.
It’s about making space—for movement, stillness, laughter, nature, and yourself.

Over 3 days in Jibhi & Shoja, we’ll explore hidden waterfalls, ancient temples, forest trails, sunrise yoga, mindful practices, and moments that can’t be planned—only experienced.

If you’ve been craving a pause, this is your invitation.

🍃 Jibhi & Shoja Retreat
📍 Himachal Pradesh
🗓️ 2nd–4th October 2026
👥 Limited spots to keep the experience intimate.

Come for the mountains.
Leave feeling lighter.

Comment “JIBHI SHOJA” below or DM me, and I’ll send you all the details. 🤍

Move with Anu , Mountain Retreat, Slow Travel