04/12/2025
PRONE PILATES EDITION — NO EQUIPMENT NEEDED 🤸♀️
Today we’re waking up the entire back side of the body — upper back, shoulders, glutes, hamstrings — with a spicy little prone sequence.
Swipe ▶️ to feel the difference when we repeat the same moves with legs extended for that full-chain fire. 🔥
🔹 SINGLE-ARM LIFTS
Float one arm off the mat with control.
Think: reach long, ribs heavy, neck easy.
Light up your mid-back + shoulder stabilizers without crunching your low back.
🔹 DOUBLE-ARM LIFT
Both arms lift together — slow, steady, strong.
Pull the shoulder blades down + back as if you’re sliding them into your back pockets.
Instant posture reset. ✔️
🔹 SWIMMER ARMS
Alternating reaches like a slow-mo swim.
Opposite arm/arm pattern keeps your spine long while your upper + mid back work overtime.
Smooth… not splashy. 🏊♀️
🔹 CACTUS ARMS
Elbows bent at 90°. Lift + squeeze.
Imagine you’re pinching a pencil between your shoulder blades.
Hello, scapular control. 👋
🔹 “Y” HOLDS
Arms in a big Y overhead. Lift + hold.
Length + stability = the dream team for shoulder health + upper-back strength.
Deceptively simple… surprisingly spicy. 🌶️
🔥 ROUND 2: FULL CHAIN
Repeat all movements with legs extended + engaged.
Glutes ON. Hamstrings ON. Whole backside ON.
This is where upper + lower body connect to give you that long, strong Pilates line.
💛 Why it matters:
Strong posterior chain = better posture, happier shoulders, improved core balance, and fewer aches from sitting or carrying life around.
