Hi there! I’m Fausta from Wellness Fitness Center, and today I’m going to show you a quick 3-minute Pilates routine you can do at home, no equipment needed. Pilates is great for improving your core strength, flexibility, and posture. So, whether you're new to Pilates or just need a quick workout, let’s get started!

First, let’s start with some gentle breathing to center ourselves.

Take a deep breath in through your nose, expanding your lungs, and then exhale slowly through your mouth. Keep going for a couple more breaths, just to feel grounded and relaxed.

Pilates is all about mindful movement, so take a moment to focus on your breath and let go of any tension in your body.

Now, let's start with the Cat-Cow stretch. It’s a great way to warm up your spine and activate your core.

On an inhale, arch your back, lifting your head and tailbone toward the ceiling—this is the Cow pose. On the exhale, round your back, tucking your chin to your chest.

Now pause the video and repeat this movement 5 times, keeping the focus on your breath.

This simple movement helps build stability in the lower back and engages your core muscles.

Next, let’s work on the spine stretch forward, which is great for flexibility and lengthening your spine.

Sit tall, arms extended in front of you. Take a deep breath in, and as you exhale, reach forward as if you’re trying to touch your toes. Feel the stretch in your back and hamstrings. Slowly return to an upright position.

Now pause the video and do 3 slow reps.

Remember, slow and steady is key. Pilates is all about precision, not speed.

Finally, let’s try the bridge. This strengthens your glutes, lower back, and core.

Press through your heels as you lift your hips toward the ceiling, forming a straight line from your knees to your shoulders. Hold for a moment at the top, engaging your glutes, then slowly lower your hips back down.

Pause and slow do 5 reps. Progress in Pilates comes from steady effort and focus. it's not about rushing, but mastering each movement with control.

Great job! You’ve just completed a 3-minute Pilates routine. I hope you’re feeling stronger and more energized already.

If you enjoyed this quick session and want to learn more, come visit us at Wellness Fitness Center. We offer classes for all levels, and we’d love to help you on your wellness journey. Thanks for joining me today – keep moving, stay healthy, and I’ll see you next time!