Do Pilates

⏰ Got 5 Minutes?

That’s all you need to keep your body moving the way it was designed to move.

When you start, it may be difficult. If you don’t move often enough, your body will tell you.

Some positions may be difficult to access at first. Stay in those a little longer.

This quick mobility flow takes your spine, hips, shoulders, knees, and ankles through a variety of ranges of motion.

Why does that matter?
Because joints love movement. 💃

The more regularly you move them, the easier everyday activities can feel, and the more likely you’ll maintain that freedom of movement as you age.

Think of it as your daily mobility snack 🍿for your joints. ✨
5 minutes today can add up to more free, flowing movement tomorrow.

Save this and notice your progress as you try it every day.

You Start Doing This Exercise...
..and suddenly… 🕺🏻 Your hips feel more supported.

And your lower back finally stops volunteering for every job. 🙃

This simple exercise targets hip internal rotation while encouraging your deep core, pelvic floor, and hip muscles to work together as a team.

If you’re:
💾 in your 30s or 40s and up
🪑 sit a lot
💃🏻 do recreational activities like walking, running or dancing

AND you have lower back pain…

Sometimes it’s a sign that other muscles aren’t contributing enough.

The good news?

A little targeted strength work can go a long way. ✨

And this exercise can definitely help you. Add the banded variations for an extra challenge or keep it simple to start.

Save this one for the next time your lower back starts acting like the main character.

🌟Practicing Your Middle Splits?

Are you ONLY stretching, and not getting any further?

If your middle splits have hit a plateau, more passive stretching probably isn’t the answer.

‼️ We need more than stretching to gain flexibility.
✅ We need strength in the positions we’re trying to achieve.

That’s where exercises like these come in. 💪

By building strength through your range of motion, you’re teaching your body that it’s safe, supported, and capable of moving deeper with control.

Especially if you’re a dancer in your 30s / 40s, flexibility training works best when strength comes along for the ride.

Because nobody wants flexible splits they can’t actually use. 😏

How long have you been working on your splits?

🍑Big Glute Energy.

If your glutes seem to be on an extended vacation while your lower back is working overtime, try this little trick.

Squeeze a Pilates ball behind your knee and suddenly your outer hip muscles have no choice but to join the party. 🎉

The result?

✅ Stronger glute activation
✅ Better hip stability
✅ Less lower back compensation
✅ A movement that’s surprisingly effective

Sometimes your body just needs the right invitation to use the muscles that have been ghosting you. 👻🍑

Have you tried this one before?

🌶️ Bird Dog: Mild or Extra Spicy?

The bird dog is one of my favourite exercises for building core strength, coordination, and stability.

But here’s the thing…

You don’t need to jump straight to the hardest version.

✅ Beginner: Learn the movement pattern.
✅ Advanced: Add props to challenge control and stability and watch your core wake up REAL fast. 😅

Start where you’re at, then progress at your own pace. Add a weight in the hand, and gradually increase the challenge so your body adapts.

Less reps to start, more as your body gets stronger.

Which version are you tackling right now: Beginner or Advanced? 👇

If you’re a dancer in your 30/40s… 🕺🏻…you’ll benefit from mobility that is supported by strength.

This weighted low lunge + twist sequence builds both at the same time.

We’re not just holding a lunge, we’re adding rotation, control, and load.

👆 This improves how you move in dancing and in everyday life:
🌀Twisting, 🙋🏻‍♀️reaching, 🦵stepping.

This kind of training can help you with:
🔷 deeper movement quality
🔷 smoother turns and transitions
🔷 stronger posture
🔷 more controlled hip and torso movement

Mobility becomes so much more useful when your body feels stable inside the movement.

I teach this step-by-step inside my Patreon. See you there!

The final session in our Back to Groove Mini Series focused on stretching and mobility. Were you able to catch it live?

The full session is now available on my Patreon. 7 days of quick exercises. It doesn’t have to be done over a consecutive 7 days, life gets busy, I know! But if you do manage to fit it into 7 days, I would love to hear about it. And even if you don’t, feel free to pop me a message anytime.

Happy grooving! 🧘🏻‍♀️

A feel-good flow in yesterday’s Full Body Flow session. Grab this session on Patreon for $5 or get the full Back to Groove collection for $18.

Day 7 session will take place live on Patreon later today. Check my next post for details or follow the link in my bio.