1: Mini Ball warm up Squeeze between thighs, Arm float up and out, squat with calf raise.

2:Rotate the trunk holding the ball, reach up with lateral flexion.

3:Stand on the ball with 2 leg, squat with hip abduction.

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uick Fitness Pilates Flow Sequence:

Start with a Roll Down from standing, articulating through the spine as you fold forward. Walk your hands out into a High Plank position, engaging the core. From here, tap each knee down softly to the mat, alternating for stability. Transition into a Hover, holding for a few breaths to challenge core strength. Next, extend into a Superman by lifting opposite arm and leg, alternating sides to engage the back and glutes. Walk the hands back, rolling up through the spine to return to standing. Repeat for a smooth, controlled Pilates flow!