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.
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:
- Get on your hands and knees, with your hands under your shoulders and knees under your hips.
- Inhale as you drop your belly slightly and lift your chest, extending through your spine.
- Exhale as you tuck your pelvis, round your back and draw your chin toward your chest.
- Continue, moving slowly, and matching each movement to your breath.
How it helps: “The cat-cow is a tried-and-tested move for connecting breath to movement, and mobilizing the spine,” says Hernandez. “It’ll help you find a neutral starting position before activating the glutes and core.”
2. Bent-knee kickback
Video: Nicole Hernandez / Pilates Pros
Reps: 10 each side Rest: 15sec
How to do it:
- Stay on your hands and knees, and gently engage your core.
- Flex your right foot and, keeping your right knee bent at 90°, lift your right leg back and up so the sole of your right foot faces the ceiling.
- Lower your leg with control, without arching your lower back.
- Keep your pelvis steady and your gaze down throughout.
- Do all your reps on one side, then switch sides.
How it helps: Hernandez chose this move because “it targets the glutes while teaching hip extension without compensating through the lower spine.”
3. Fire hydrant
Video: Nicole Hernandez / Pilates Pros
Reps: 10 each side Rest: 15sec
How to do it:
- Stay on your hands and knees with your core gently engaged.
- Flex your right foot and, keeping your right knee bent at 90°, lift your right leg out to the side.
- Only lift as high as you can without shifting your weight or rotating your torso.
- Hold the position for a moment before lowering slowly back down.
- Do all your reps on one side, then switch sides.
How it helps: Fire hydrants are great for strengthening the outer hips and improving pelvic stability, which supports both the core and knees.
4. Bent-knee kickback to fire hydrant
Video: Nicole Hernandez / Pilates Pros
Reps: 10 each side Rest: 15sec
How to do it:
- Stay on your hands and knees with your core gently engaged.
- Flex your right foot and, keeping your right knee bent at 90° throughout, lift your right leg back and up so the sole of your right foot faces the ceiling.
- Lower your leg with control, without arching your lower back.
- Lift your right leg out to the side.
- Hold the position for a moment before lowering slowly back down.
- Move slowly, alternating between the two exercises, and avoid shifting your weight through the torso.
- Do all your reps on one side, then switch sides.
How it helps: “This one combines hip extension and abduction to challenge balance, coordination and deep core stability,” says Hernandez.