Pilates instructor recommends these 7 moves to reset your posture and build a stronger core

Feeling stiff in the upper body is a royal pain. It can creep into your work day and even spoil your downtime when all you want is to kick back and relax, but instead you feel all locked up. While I can't hand you a chiropractor on demand, I can share a Pilates routine designed to reset posture and awaken your back.

Before you write this off, I am not asking you to sign up for a 45-minute class. This routine from Paola Pilates takes you through just seven exercises, so it will not eat into your schedule. Better still, you don't need to travel to a studio. It's designed to be done at home with nothing more than a mat. If you're in the market for one, we can point you to our tried-and-tested guide to the best yoga mats.

Now that you know what to expect, let us dig into why this posture-friendly Pilates sequence is worth your time and take a look at the moves.

What is the 7-move Posture Reset Pilates Routine?

I have been a fan of Paola Pilates’ routines for a while now because they are so accessible. Her demonstrations are clear and easy to follow, and I always come away inspired by the control and balance she shows in each move. It is a reminder of how strong you can become with this style of exercise.

If you have watched the routine above but prefer to have the moves written out as well, you will find them listed below.

• Prone extension & W arms (10 slow movements)
• High plank (hold for 45 seconds)
• Bridge with cactus arms (15 slow movements)
• Dead bug (20 slow movements)
• Bird dog pulse (10 slow movements)
• Thread the needle (4 slow movements each side)

What are the benefits of this Pilates routine?

Pilates often gets underestimated because it doesn't come with heavy weights or loud, sweaty effort. But that is exactly where its magic lies. It teaches you to slow down, pay attention to form and strengthen some muscles that tend to get skipped in traditional strength training. The smaller stabilizers in your core, back and shoulders do a huge amount of work, and when they are stronger, everything from doing housework to lifting weights to playing sports can feel more efficient.

This particular routine from Paola Pilates is simple to follow and designed to slot neatly into a busy day. You don't need any bulky equipment or a trip to the gym. All you need is a mat and 15 minutes of space to focus. Because it is short and low-impact, it can work well as a morning wake-up, a midday stretch break or a way to unwind in the evening.

The real benefit, though, is how it resets your body after hours spent hunched over a screen or stuck in one position. The seven exercises work to open the chest and shoulders, mobilize the spine, and gently strengthen the muscles that hold you upright. Over time, this type of movement can do wonders for your posture, as it helps you feel taller and more balanced.

It's also a great way to tap into some well needed mindfulness. The slower pace means you can focus on connecting your breath with movement. That not only improves focus but leaves you feeling refreshed and clear-headed by the end.

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