If you’re low on energy but still want to move your body, a short Pilates flow can be a smart choice. I asked Nicole Hernandez, co-founder of Pilates Pros and a certified Pilates teacher, to create a gentle seven-minute routine that would switch on the glutes and deep core muscles, without putting extra strain on the joints. The routine focuses on slow, controlled movements to build stability, improve body awareness and help you reconnect with your breath. You may like Try it on recovery days, after long periods of sitting, or whenever you want a quick reset. It’s simple to follow and easy to do. Overview Quadruped cat-cow x 8 Bent-knee kickback x 10 each side Fire hydrant x 10 each side Bent-knee kickback to fire hydrant x 10 each side 1. Quadruped cat-cow Video: Nicole Hernandez / Pilates Pros Reps: 8 Rest: 15sec How to do it: Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. Get on your hands and knees, with your hands under your shoulders and …