7 Days Pilates Challenge: 15 mins x 7 Days

Begin day 1 with seated Pilates roll-downs from the hips, lengthening the spine with breath. Rotate the torso, circle the legs, and perform hip flexor mermaid stretches to engage abs.

Day 2 of the 7 days pilates challenge guides you through pelvis alignment, lower back stability, and hip driven core work with shoulder bridge, leg lifts, and hundreds.

Day 3 of the 7 days pilates challenge guides you through a kneeling warm-up, balance drills, inner-thigh and hip stabilization, and a butterfly stretch to improve posture and core strength.

Perform two different exercises focusing on core endurance through oblique curls, torso rotation, and synchronized elbow to knee crunches, plus side lying leg lifts to target abs and hips.

Day 5 of the 7 days pilates challenge presents a 15-minute routine with rolling down, table-top leg pulls, and hip lifts to engage the core and stretch the body.

Perform a 15-minute Pilates day 6 session that engages core, lifts legs, strengthens glutes and hips, and builds balance with controlled push-ups.

Day 7 of the 7 days Pilates challenge delivers a full-body hip and glute workout with table-top leg lifts, leg circles, and swimming to strengthen core and improve posture.

Elif congratulates you on finishing the 7 days Pilates challenge and invites you to explore more courses on politics and blood tests, hoping Pilates becomes part of your life.