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SAVE + TRY THIS CORE FLOW 🤍 a simple mat core sequence using a yoga block under the pelvis to add support while challenging deep core control through slow, controlled movement. why the block? • supports the pelvis and helps maintain a more stable position • creates a slight change in angle, increasing the challenge for the abdominals as the legs move away from the body • encourages slower, more controlled movement while keeping the focus on core engagement rather than gripping through the hip flexors flow: 1. single leg toe tap 2. single leg toe tap + arm wave 3. dead bug 4. double leg toe tap + arm wave #pilates #pilatesinstructor #pilatesflow #matpilates #pilateseducation
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The flowers make you feel present, the memories will take you to the past, something to cherish in the future. Making this video made me a little emotional. One day all we do now becomes a distant memory and we forget majority of it all. A reminder to be as present as possible and enjoy these little moments with the people we love and the people we meet along the way. Beautiful morning with @p1pilates.oranpark & @thecollagenlab #pilates #bloombar #mentalhealth #sydneyevents
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One week ago… We’re still smiling thinking about the most amazing day at our Pickleball, P1 Pilates & Peptides event! 💕🎾🧘🏼‍♀️ What started as an idea to bring women together for a morning of movement, wellness, fun and good vibes turned into something so much more special than we could have imagined. A huge thank you to every single one of our incredible sponsors and businesses who supported the event and helped make the day so special. We are beyond grateful for your generosity, support and belief in what we’re creating. And to all of the amazing women who came along, laughed, moved, played, supported, encouraged and celebrated with us, THANK YOU. 🥹💕 Your support means more to us than you know. We feel incredibly lucky to have such a beautiful community around our small businesses, and we’re so grateful for every person who helped make this day one to remember! @thepetalprovence @camdenhighlights @zeroscoop @tanexpress_official @soulorigin_oranpark @soular_co @reneeroumanoslegal @saint.atelier.aesthetics @p1.physiotherapy.oranpark @bonwellnessofficial @healthlab @govitanarellan @riseupmovementco @signature.iv
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SAVE + TRY THIS FABRIC BAND FLOW 🤍 a dynamic full body flow using the fabric band to add resistance and challenge stability. the band stays around the thighs, so you’re constantly working against tension while moving through glutes, upper body and core! why this flow is so effective: • fabric band resistance creates constant tension, increasing the challenge through the glutes • unilateral movements challenge balance, stability + deep core control • combines hip hinges, presses + pulls for a true full-body strength focus • dynamic transitions into knee hovers + mountain climbers build intensity while challenging core + shoulder stability flow: 1. donkey kick + narrow row + arm sweep 2. roll dumbbell + drop forearm for a fire hydrant 3. fire hydrant + side lounging + leg press + shoulder press 4. rdl + scooter + narrow row 5. hip hinge 6. mountain climbers + knee hover + tiktok + shoulder press #pilates #pilatesinstructor #pilatesflow #matpilates #pilateseducation
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PILATES, PICKLEBALL & PEPTIDES 🎾🧘🏼‍♀️✨ such a special morning bringing together movement, wellness and community 🤍 so grateful to have been a part of this event alongside @p1pilates.oranpark, @playnation.au + @thecollagenlab and to everyone who came along, moved with us and made the morning what it was 🫶🏼 a big thank you to all the incredible businesses + sponsors who helped make today so special: @saint.atelier.aesthetics @bonwellnessofficial @p1.physiotherapy.oranpark @soular_co @sidewalksociety.au @sweetbakehouse @dentalassembly @p1pilates.oranpark @playnation.au @thecollagenlab @tanexpress_official @soulorigin_oranpark @riseupmovementco @signature.iv @govitanarellan @thepetalprovence @tamlyncreative @zeroscoop @peakchocolate @reneeroumanoslegal @healthlab the sweetest morning 🌸🎾 already wishing we could do it all over again! xx
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SAVE + TRY THIS SQUISHY BALL FLOW 🤍 2 spicy squishy ball flows targeting the glutes + core, with layers that challenge stability, control and coordination as you progress why these flows are effective: • strengthens the glutes + hip stabilisers • challenges deep core + oblique control • builds pelvic stability through unilateral movement • adds instability + feedback to increase full-body connection FLOW 1: 1. clam + ball press + hip lift 2. add leg extension + oblique crunch 3. add ball behind knee + 3PK + single leg downward dog + tiger curl + x2 donkey pulses into ball FLOW 2: 1. ab curl + leg extension / ball roll 2. hold extension + single leg lift 3. ball between ankles + double leg wave + hold halfway down & swivel ball ✨ cue: keep a gentle, consistent pressure into the ball rather than squeezing as hard as you can, use it as feedback to maintain connection + control! #pilates #pilatesinstructor #pilatesflow #matpilates #pilateseducation
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SAVE + TRY THIS LIGHT DUMBBELL FLOW 🤍 a light dumbbell flow to challenge your strength and stability while moving through mobility and rotation! why this flow is so effective: • challenges core and shoulder stability through the donkey kick, arm/leg extension and thread the needle • builds upper body strength and control through loaded arm patterns and the tricep push-up • works glutes and legs unilaterally through the single leg downward dog, 90-90 transition and arabesque lunge • combines strength, mobility and balance with rotation, heel lifts and flowing transitions between positions layers: donkey kick + opposite arm/leg extension thread the needle single leg downward dog + snake sumo squat + sweep arms to cactus + rotation + heel lift sweep around to 90-90 + tip forward to arabesque lunge + tricep sweep arabesque lunge + tricep push-up ✨ cue: during the donkey kick flow, press the floor away to lift out of your supporting shoulder. keep a slight tuck of the pelvis and draw ribs towards hips to stay connected through your core and avoid sinking into your lower back. #pilates #pilatesinstructor #pilatesflow #matpilates #pilateseducation
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SAVE + TRY THIS RESISTANCE BAND FLOW 🤍 a full body flow using the resistance band to add extra tension + challenge your strength, stability and control through every layer! why this flow is so effective: • builds posterior chain strength through the glutes, hamstrings + back • challenges single leg stability + balance through standing work • strengthens the upper body with rows, pull-aparts + weight bearing • challenges core control + coordination as you move through multiple planes layers: 1. single leg RDL + single arm narrow row 2. step to arabesque + row + rotation 3. hold row in arabesque + knee tap 4. prone superman + band pull-apart 5. swimmer kicks 6. push up to high plank + side plank + narrow row ✨ cue: keep tension through the band rather than letting it go slack between movements. think control on both the pull and the release to get the most out of the resistance. #pilates #pilatesinstructor #pilatesflow #matpilates #pilateseducation
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SAVE + TRY THIS SLIDER FLOW 🤍 pilates sliders are such a simple way to add an extra challenge to your mat work. the sliding surface adds instability and keeps the working muscles under tension as you move, making control + core stability even more important 🌶️ why this flow is so effective: • challenges core stability + control through a moving base of support • builds single leg strength while working balance + coordination • strengthens the shoulders + upper body through weight-bearing movements • creates continuous tension through the glutes, legs + core layers: 1. arabesque lunge + scooter + narrow shoulder press 2. scooter + single leg plank knee tuck 3. slide leg out to the side + extend top arm into a wide side plank + slide foot forward & back ✨ cue: the slider reduces your stability, so keep your core engaged + stay strong through your supporting side. Control both the slide out and the return rather than relying on momentum. #pilates #pilatesinstructor #pilatesflow #matpilates #pilateseducation
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One very important question, whose playlist are you showing up for? 🪩💃🏻 Drop it in the comments 👇
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SAVE + TRY THIS FLOW 🤍 using a yoga block under one hand creates an uneven base of support, making your core and shoulders work harder to keep you stable throughout each movement! why this flow is so effective: • challenges your deep core + obliques to resist rotation • builds shoulder + upper body stability • increases core demand by creating an uneven base of support • challenges balance, coordination + full body control layers: 1. leg lift + tricep push up 2. add opposite elbow to knee tiger curl 3. drop to forearm + leg lift + oblique crunch 4. oblique crunch + single leg downward dog + toe tap ✨ cue: think ribs towards hip bones, like you’re tightening a corset around your waist. keep pressing out of your shoulders (especially through the arm on the block) as though you’re pushing the block away from you. #pilates #pilatesinstructor #pilatesflow #reformerpilates #pilateseducation
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checking on my fellow soldier 🫡 #pilates #pilatesinstructor
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