Author: MISSMONASK

  • Side Kick Series Cheat Sheet

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    Setup Classical Side Kick Series Exercises Do 6–10 reps of each on both sides unless noted otherwise. Cues:“Keep hips stacked and abs engaged.”“Lengthen the moving leg — not higher, but longer.”“No wobbling, no collapsing — own your line.”

  • 10-Minute Daily IT Band + Plantar Fascia Release Routine

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    Focus: Mobility | Recovery | Alignment SupportEquipment: Foam roller, resistance band, small ball (tennis) 1. Foam Roll – IT Band + Lateral Hip (2 min total) How:Lie on your right side with a foam roller under the outer thigh. Roll slowly from hip to knee. Pause on tight areas and breathe deeply.Repeat: 1 minute each…

  • Lower Back Stability Pilates Flow

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    This flow stabilizes the lumbar spine by strengthening your deep core, glutes, and hip stabilizers while improving mobility through the spine and pelvis.Ideal for anyone with mild lower back discomfort, tight hips, or long hours of sitting. Focus: Core control, spinal alignment, hip balance, breath coordination 1. Centering & Diaphragmatic Breath (2 minutes) Position: Lie…

  • Pilates Flow to Prepare for Pregnancy (25-minute)

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    This flow gently tones your core, hips, and pelvic floor while improving breath awareness and blood flow to the reproductive organs. Focus Areas: Pelvic floor balance, hip mobility, breath connection, nervous system calm 1. Seated Centering & Breath Awareness (3 min) Position: Sit cross-legged, hands on lower belly.Cue: 2. Cat–Cow for Spinal Mobility (3 min)…

  • How to Actually Find Your Pelvic Floor (The Blueberry Test)

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    Imagine there’s a tiny blueberry sitting just inside your pelvic floor. Can you lift it… without squishing it? When you inhale, that blueberry rests — your body softens.When you exhale, it gently lifts up.That’s your pelvic floor working with your breath. If you’re gripping, clenching, or smashing the blueberry —that’s too much.Real strength comes from…

  • Posture Reset Pilates Flow (20-minute)

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    Align, Strengthen & LengthenThis 20-minute flow gently retrains your postural muscles — opening the chest, strengthening the back body, and reconnecting your ribs, spine, and pelvis into alignment.Perfect for anyone who sits at a desk, drives often, or feels “compressed” through the shoulders and spine. Warm-Up (3 minutes) 1. Seated Alignment Check (1 min) Position:…

  • Inner Thigh 20-Minute Pilates Flow

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    Strength, Stability & Elegance The inner thighs — or adductors — play a vital role in pelvic alignment, posture, and lower body strength. When weak or disconnected, the hips and knees lose stability, leading to imbalance or tightness elsewhere.This 20-minute flow reawakens your inner thighs while integrating them with your breath and powerhouse. Warm-Up (3…

  • Weak Glutes Pilates Flow (20-minute)

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    Strengthen, Align & Lift This flow restores balance through the posterior chain — glutes, hips, and hamstrings — creating support for the pelvis, spine, and overall posture. 1. Centering Breath & Pelvic Awareness (1 minute) Position: Lie on your back, knees bent, feet flat and hip-width apart.Cue: Inhale through your nose, exhale and feel your…

  • Postpartum Recovery 101

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    This guide offers foundational steps to help you reconnect with your core, pelvic floor, and energy. 1. Reconnect Before You Strengthen In the early weeks postpartum, focus on reconnection, not intensity.Start by rebuilding awareness of your breath and pelvic floor. Lie down, close your eyes, and simply breathe: Goal: Regain the mind-body connection that may…

  • Breathwork for Pelvic Stability

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    Why Breath Is the Foundation of Stability Before movement, there is breath.Every inhale and exhale influences how your spine aligns, how your pelvis stabilizes, and how your body carries energy.When your diaphragm, abdominals, and pelvic floor move together — you create dynamic stability: strength that adapts, supports, and flows. This practice is not about deep…