pilates

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Tracy Hufford
a woman sitting on a couch with her legs crossed and wearing green leggings
Megan Dahlman on Instagram: "(💥Tight hips keeping you up? Type HIPS in the comments below ⬇️ and I’ll DM you the link to my FREE Hip Flexor Stretching Masterclass!!) Tight hips or stiff legs after a long day? 😩 Try this 5-minute stretch routine before bed—it’s an easy way to UNWIND YOUR LOWER BODY and release tension. 1️⃣ Standing Hip Flexor Stretch – 3–5 deep breaths per side Extra tips → Rotate foot inward, tuck your tailbone, press hip forward 2️⃣ Seated Hamstring Stretch – 3–5 deep breaths per side Extra tips → Tip hips back, lean gently forward 3️⃣ Seated Rotational Stretch – 5–6 reps per side Extra tips → Rotate your knee inward & outward to release deep hip tension So simple. So effective. 💬 Let me know how it feels for you—and don’t forget to save this for tonight! …
the words 10 moves for healthy hipss are in black and white letters on a wall
Beth Reading | Pilates Instructor on Instagram: "10 Moves for Healthy Hips 💚 📍Save for later Tight or achy hips? These moves help restore mobility, improve strength, and keep your hips feeling happy. Here’s how to do it: 👉 Do each move for 6–8 repetitions 👉 Move slowly and with awareness. 👉 Focus on control These are perfect to add to your routine a few times a week, especially if you’re sitting a lot, walking more, or simply want to feel more ease in your hips. Save this post and try it today ✨ #HealthyHips #HipMobility #hipstrength #MyPilatesTime #GentleMovement"
the words 10 moves for healthy hipss are in black and white letters on a wall
Beth Reading | Pilates Instructor on Instagram: "10 Moves for Healthy Hips 💚 📍Save for later Tight or achy hips? These moves help restore mobility, improve strength, and keep your hips feeling happy. Here’s how to do it: 👉 Do each move for 6–8 repetitions 👉 Move slowly and with awareness. 👉 Focus on control These are perfect to add to your routine a few times a week, especially if you’re sitting a lot, walking more, or simply want to feel more ease in your hips. Save this post and try it today ✨ #HealthyHips #HipMobility #hipstrength #MyPilatesTime #GentleMovement"
a woman is smiling and pointing at the camera
Megan Dahlman on Instagram: "💥 Need help getting started with a sustainable routine? My JUMPSTART 30 is the perfect place to start!! Type “strong” in the comments ⬇️ and I’ll send you the link to my 30-day Jumpstart 30 program! Need to get started with a good fitness/nutrition routine and want to be CONSISTENT this time? 🤷‍♀️ Where to begin? What are the MOST important things to do in your routine? How can you do it so you don’t get hurt and burn out, but also get real results?!? 1️⃣ If you’ve been COMPLETELY sedentary, start with the easiest thing… a few minutes of walking per day. That’s a great place to start! 2️⃣ If you’re already walking a bit, start to include a posture stretch and/or a core exercise each day. It will feel so good! 3️⃣ If you’re ready for a touch more, bu
a woman is doing exercises on an exercise ball with the words foam roll your hips and 12 minutes each
Megan Dahlman on Instagram: "Struggling to sleep because your hips and back feel tight and achy? 😩 This 3-step bedtime stretching routine can help you unwind and release tension—right before you hit the pillow. 1️⃣ Foam Roll Your Hips – 1–2 min each side → Focus on hip flexors AND glutes (Want a foam roller like mine? It’s called the Rollga @rollgahealth 👉 Go to rollga.com and use my coupon code MEGAN15 at checkout!) 2️⃣ Dynamic Lunging Stretch – 5–6 reps per side → Sink deeper with each breath 3️⃣ Frog Stretch – 5–6 deep breaths → Hips tipped up, inner thighs relaxed. Too intense? Try one side at a time! 💤 Do this simple flow before bed and feel the difference. Save this post and let me know if it helps you sleep better tonight 🛏️✨ … #tighthips #hipmobility #bedtimestretch #s
a woman laying on top of a yoga mat with the words do the move like this
Beth Reading | Pilates Instructor on Instagram: "This or That? 💁‍♀️ There’s no right or wrong here. You choose. You know what is right for you day to day - And here at My Pilates Time you are encouraged - and celebrated when you make these choices for yourself. This can be a game changer. . 💚 👍 Like this post if you agree! #homeworkout #coreworkout #coreworkouts #pilatesathome #homeworkout #exerciseathome #pilates #fitover50 #handweights #weightsforwomen #wellnessjourney #wellbeing #exercise"
a woman is jumping in the air while brushing her teeth with an electric toothbrush
Megan Dahlman on Instagram: "🍑 FREE 5-Day Glute Builder Course! Type GLUTES in the comments ⬇️ and I’ll DM you the link — or head to www.5dayglutes.com to get started now! Your glutes might not be *everything*… but when they’re weak, *everything else* feels off. We’re talking: ⚠️ Low back pain ⚠️ Hip bursitis ⚠️ Piriformis syndrome ⚠️ Core issues …and the list goes on. Good news? You can fix that — and I’ll show you how. Join my FREE 5-Day Glute Builder and get simple ~10 minute daily videos (yes, pj’s welcome 😉) to wake up and strengthen those glutes. Drop GLUTES in the comments and I’ll send the link right to you! …. #glutes #glutestrength #gluteexercises #kneepain #backpain #hippain #backpaintips #backpainexercises #lowbackpain #backpainstretch #backpainrelief #fitover40 #
an image of a skeleton with the words you can reduce the risk of developing hip arthriis
Madz Mariwa 🇵🇭 on Instagram: "5 Daily Exercises to Reduce the Risk of Developing Hip Arthritis!! #hipreplacementrecovery #hipreplacements #hippainrelief #hipmobiility #physicaltherapy"
a woman standing in front of a couch with her hands on her hips and the words, what to inal exhale during an exercise?
Megan Dahlman on Instagram: "DO THIS: 💨 Exhale firmly a split second before you start “pushing” (creating more stability through your core when you need it most), and then inhale as you release or lower down in to the movement. Examples: ✅ Squats: Exhale right before you start standing up from your squat, inhale as you descend. ✅ Push-ups: Inhale as you lower down, then exhale a split second before pushing back up ✅ Overhead press: Exhale to push the weight overhead, inhale as it lowers back down ✅ Deadlifts: Inhale as you hinge over, then exhale a split second before standing back up Some extra tips: 👉 You can continue exhaling the whole time you’re pushing. 👉 EXTRA CREDIT: think about doing a pelvic floor contraction (a proper kegel) at the same time you exhale for bette
a woman doing push ups on the floor in her living room with text that reads, until one day you found a core routine that was actually double
Megan Dahlman on Instagram: "✨FREE 5-Day Core Tune Up program! Type the word CORE in the comments ⬇️ and I’ll send you the link to start. You can also visit www.5daycore.com and get started right away! 👉 It’s so common to feel miserable and discouraged about your core region… knowing it’s weak and experiencing pain through your back because of it… But feeling like a core training program would be so hard, so involved, and maybe even painful (especially if you feel REALLY out of shape!🥴) If that’s how you’ve been feeling, then this 5-Day Core Tune Up is for you!! ✔️ Only 10 minutes a day ✔️ VERY beginner-friendly ✔️ Excellent for lumbar spine issues, sciatica, extreme core weakness and even pelvic floor weakness There’s no better place to begin strengthening your core musc
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Pilates
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Alyssa Kuhn DPT | Osteoarthritis Expert on Instagram: "Road trip coming up?? 🚗 Joints can become stiff in the car especially when sitting for a while ☝🏽 If you get out for gas, charging, bathroom break or for food- here are a few quick exercises to keep in mind 👀 It is VITAL to keep your body moving and to take advantage of the breaks when you are traveling 👏🏼 These can also be used in an airport or before/after getting on a train ✅ Choose at least 2-3 but if you have time- all 5 can be great as long as they feel good. Modify as needed ⚠️ Even if you don’t have arthritis, joint pain or joint stiffness- these can be really helpful for making your body feel good! #travel #travelexercises #roadtrip #osteoarthritis #arthritis #physicaltherapist #physicaltherapy #stiffjoints #stiff How To Get Up Off The Floor With Bad Knees, Workout For Arthritic Knees, Reverse Lunge To Knee Drive, Exercise To Strengthen Si Joints, Exercise For Arthritic Knee, Best Leg Workout, Bad Knees, Hip Pain, Hip Workout
Alyssa Kuhn DPT | Osteoarthritis Expert on Instagram: "Road trip coming up?? 🚗 Joints can become stiff in the car especially when sitting for a while ☝🏽 If you get out for gas, charging, bathroom break or for food- here are a few quick exercises to keep in mind 👀 It is VITAL to keep your body moving and to take advantage of the breaks when you are traveling 👏🏼 These can also be used in an airport or before/after getting on a train ✅ Choose at least 2-3 but if you have time- all 5 can be great as long as they feel good. Modify as needed ⚠️ Even if you don’t have arthritis, joint pain or joint stiffness- these can be really helpful for making your body feel good! #travel #travelexercises #roadtrip #osteoarthritis #arthritis #physicaltherapist #physicaltherapy #stiffjoints #stiff
a woman standing in front of a white wall talking on a cell phone while wearing a gray tank top
Beth Reading | Pilates Instructor on Instagram: "✨ Standing Moves for Steady Strength Feel grounded and strong with these, Pilates-inspired standing moves. Great for improving balance, posture, and strength—no mat needed! Here’s how to do each one: 1. Tip + Tap + Triceps Tap one foot back as you tip your upper body slightly forward. At the same time, extend your arms behind you for a tricep kickback. 👉 Keep elbows tucked in and spine long. 2. Side Step + Overhead Reach Take a big step to the side, tipping forward slightly. As you bring your foot back in, sweep both arms overhead. 👉 Move with control and breathe through it. 3. Knee Bend + Side Tap Bend both knees into a small squat. As you stand tall, tap one foot out to the side. 👉 Feel the legs working and stay upright through the
a woman standing in a room with her arms spread out and the words, why this works?
Megan Dahlman on Instagram: "👋 Need help getting started? My Jumpstart 30 program can help!! Type “Strong” in the comments and I’ll message you the link to learn more! I know it doesn’t seem like much, but when it comes to your fitness, just “getting the ball rolling” with a couple moves can make all the difference in the world. In your mind you might be thinking: “I really need to start working out again.” But that can feel like such a big task - monumental, overwhelming. So don’t put that pressure on yourself. Instead, start with just: ✅ One feel good stretch for your posture muscles ****- Usually when you haven’t exercised in a while and your body aches, your posture muscles would feel the most benefit. Just try these *diagonal arm swings* - they feel so good. ✅ One easy cor
Beth Reading | Pilates Instructor on Instagram: "Put your feet up this weekend — literally! This calming wall stretch series is the perfect way to unwind. Pair it with some relaxing music, take a few deep breaths, and relax. 🌿 Helps ease stiffness 🌿 Supports mobility 🌿 Feels oh-so-good after a busy week Save this post for when you need a gentle reset 💚   #MyPilatesTime #WallStretch #GentlePilates #PilatesOver50 #WeekendWellness" Wall Stretch, Deep Breath, Pilates Instructor, Relaxing Music, Tai Chi, Pilates, Yoga, Reading, Feelings
Beth Reading | Pilates Instructor on Instagram: "Put your feet up this weekend — literally! This calming wall stretch series is the perfect way to unwind. Pair it with some relaxing music, take a few deep breaths, and relax. 🌿 Helps ease stiffness 🌿 Supports mobility 🌿 Feels oh-so-good after a busy week Save this post for when you need a gentle reset 💚 #MyPilatesTime #WallStretch #GentlePilates #PilatesOver50 #WeekendWellness"