Movement Society

Creative Pilates Core Combos - Advanced-ish 🌶️

Combining two moves together to challenge the core.
Eg. Tailbone lifts (lower abs) and assisted teaser (upper abs). Or taking a traditional move and making it cheat proof (eg. slide 4).

A 40-sec round of each is 🥵!

1. Walking Legs - Single/Double Leg.
🌶️ Adv: Double Legs.

2. Tailbone scoop - teaser
🌶️ Adv: Hold teaser and add rotations.

3. Femur arcs x Rotation
🌶️ Moving slower and lower.

4. Hundreds x Single Leg Stretch.
🌶️ Adv: Double Leg Stretch

5. Rolling like a ball
🌶️Adv: Elbows stay connected to knees as you roll.

6. Inspired by JP x

If you’re stiff, slouchy, or feel disconnected from your upper back, the prone using the ball series is your best friend. It provides the feedback your nervous system needs to stop overworking the neck/lower back and start using the right muscles. Hello, upper back and posture.

The Flow:
✨ Swimming: For upper back endurance. This one’s challenging.
✨ Ball Pass: For chest opening + strength.
✨ Chest Lift: Looooove this for building strength and mobility in your upper back (without the low back taking over). By starting in a supported, rounded position, we unlock the mid-back safely and effectively.
✨ Scap/Swan Prep: Loooove this for shoulder awareness (the glide that takes it out of your neck).

Hit SAVE to keep your posture in check this week.

And tell me your FAV! 🤍

Up next: my favourite no prop flow for building back body strength.

Love a spicy abs binge using the ball. Save + try these 8 Pilates core goodies for your next home core sesh.

The line-up:
1. Single leg stretch with ball under your heel (🩰)
2. Around the world - with ball behind shoulder blades (brain and abs burner 🧠)
3. Planking on the ball (🔥)
4. OG abs - with ball behind shoulder blades (🤍)
5. Roll up/teaser with ball under heels (😈)
6. Side bend over the ball (love this for the waist 🫶)
7. Side planks with ball between ankles (surprisingly balancey ⚖️)
8. Kneeling side bend with ball under your hand (balance and obliques ✋)
9. The spiciest one 🍿

What’s your fav? # # #