Hello my love! This is your Pilates-calendar version of our abs and arms class—a little shorter, with the dedicated strength blocks removed so we can focus on mindful movement, beautiful form and that slow, intentional burn.

I recommend choosing lighter hand weights for this version. Rather than chasing heavier resistance, let's bring our attention to how each movement feels: connecting our breath to our body, keeping our shoulders relaxed and finding control through every rep. You can always put the weights down and continue with just your body weight whenever you need to.

We'll begin standing with a warm-up to open the chest, mobilise the shoulders and connect to our core. Then we'll move through arm work including curls, presses and rows, with lunge combinations that bring in balance and whole-body coordination. Weighted standing side bends help us connect to our obliques as we work the arms and waist together.

Next, we'll set the weights aside and come down to the mat for a focused core sequence. Expect controlled crunches, diamond-leg ab work, oblique lifts, single-leg extensions, double crunches and slow cross-body twists. I'll guide you to move with intention, exhale through the effort and find your deep-core connection without rushing.

We'll finish with stretches for the abs, hips, chest, shoulders and back, followed by a calming seated moment of mindfulness. This is your time to reconnect with yourself, feel the work and leave the mat feeling strong and grounded.

Equipment
• A mat
• Light hand weights—choose a weight that lets you maintain control and comfortable, consistent form.

What I'm wearing
Align Label Capris Leggings in Midnight:
https://alignlabel.com/products/capri-leggings?variant=55808560496713

Align Label Mini Bra in Midnight:
https://alignlabel.com/products/mini-bra?variant=55808547094601

480 · Pilates calendar version