Julia's Fitness

Day 20 - Mat Pilates

🧘‍♀️The Leg Pull - Front (Modified)🧘‍♀️

The modified version of the Leg Pull Front is essentially a held plank position performed without the leg lifts. Begin on your hands and knees, then step both legs back so your body forms one long straight line from head to heels, with your hands directly under your shoulders and your feet hip-width apart if needed for stability. Press firmly through the palms, broaden across the collarbones, and engage the abdominals by gently drawing the navel toward the spine while keeping the hips level and the neck aligned with the rest of the body. Avoid letting the lower back sag or the hips lift too high; instead, focus on maintaining strong, even alignment and steady breathing. Hold the position with controlled core engagement and active legs, using the exercise to build foundational shoulder stability, abdominal strength, postural control, and overall body endurance.

Day 19 - Mat Pilates

🧘‍♀️Swimming (Modified)🧘‍♀️

The prone modified version of Swimming is performed lying face down on the mat with your legs extended long behind you and your arms stretched forward or bent comfortably under your shoulders for support. Gently draw the abdominals away from the mat to support the lower back, keep the neck long, and maintain a relaxed gaze toward the floor. Inhale to prepare, then exhale as you slowly lift one arm and the opposite leg a few inches off the mat, reaching long rather than lifting high, while keeping the pelvis stable and avoiding tension in the lower back or shoulders. Inhale to lower with control, then alternate sides in a slow, steady rhythm. The movement should feel lengthening and controlled rather than forceful, with emphasis on spinal extension and core stability. This modified variation helps strengthen the back muscles, glutes, shoulders, and postural stabilizers while improving coordination and supporting safe spinal mobility.

Day 18 - Mat Pilates

🧘‍♀️Swimming (Modified all fours)🧘‍♀️

The modified Swimming is performed in a tabletop position on your hands and knees with your wrists aligned under your shoulders, knees under your hips, and spine in a neutral position. Inhale to prepare, then exhale as you extend one arm forward and the opposite leg straight back until both are parallel to the floor, reaching long through the fingertips and heel while keeping the hips and shoulders level. Avoid arching the lower back or shifting weight excessively to one side. Inhale to return the hand and knee to the mat with control, then repeat on the opposite side in a slow alternating pattern. As balance and control improve, the movement can become more fluid, resembling a gentle “swimming” action. The exercise strengthens the back extensors, glutes, shoulders, and deep core stabilizers while improving coordination, posture, and balance.

Day 17 - Mat Pilates

🧘‍♀️The Hip Twist With Stretched Arms🧘‍♀️

The Hip Twist with stretched arms is performed seated upright on the mat with your legs extended together in front of you and your arms placed slightly behind your hips with the elbows straight, fingers pointing outward or slightly back to support the chest in an open position. Press firmly through the hands, lift through the spine and raise both legs together a few inches or into a tabletop/V-sit position depending on your strength and flexibility. Keeping the upper body steady and shoulders relaxed, rotate both legs together in a small circular motion to one side, then sweep them downward and around to the other side, creating a controlled circular “hip twist” movement from the waist and lower abdominals. The pelvis should remain as stable as possible with minimal rocking, and the movement should stay smooth and deliberate rather than momentum-driven. Reverse the direction after several circles while maintaining lifted posture, and even breathing to challenge the obliques, hip flexors, and deep stabilizing muscles.

Day 16 - Mat Pilates

🧘‍♀️The Side Kick🧘‍♀️

The Side Leg Kick is performed lying on one side with your body in a straight line along the back edge of the mat, legs extended long, and your head supported by your lower arm or hand. Stack your hips and shoulders vertically, and slightly lift the waist away from the mat to avoid collapsing into the lower side. Raise the top leg to about hip height, then inhale as you swing the leg forward with control, keeping the foot flexed and the pelvis steady; exhale as you sweep the leg behind the body with a pointed foot while maintaining length through the spine and avoiding arching the lower back. The movement should be smooth and controlled rather than momentum-driven, with the torso staying quiet as the leg moves independently from the hip joint. Repeat for several repetitions before switching sides to strengthen the hips, glutes, hamstrings, and core while improving pelvic stability and coordination.