Strengthening and mobilizing your hips throughout your body can be achieved by following these five recommended Pilates moves suggested by an instructor.

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Gemma Folkard, a certified Pilates instructor and founder of Shape Pilates, has designed a 20-minute full-body Pilates routine that is now available on her online platform, Pelovida. This platform offers more than 200 on-demand strength and Pilates classes.

Before starting the routine, Folkard recommends warming up with a few cat/cow stretches. The routine consists of five bodyweight moves, each designed to flow into the next, forming a sequence.

Triceps Dip with Leg Raise

The first move in the sequence is the Triceps dip with leg raise. During this move, the participant starts in a high plank position, lowers their hips towards the ground while bending their elbows, and then raises one leg towards the ceiling.

Oblique Crunch with Hip Opener and Leg Rainbow

The second move is the Oblique crunch with hip opener and leg rainbow. This move targets the oblique muscles and hip flexors.

Spine Stretch with Leg Extension

The third move in the sequence is called Spine stretch with leg extension. In this move, the participant archs their spine while drawing the left knee towards their nose and extending the right leg behind, keeping the spine neutral and avoiding dipping the lower back.

Lunge with Arm Raise

The fourth move in the sequence is the Lunge with arm raise. In this move, the participant brings the left foot under the body and between the hands, stands up in a split stance, lowers the right knee until it's just above the ground, and then extends the right leg to push the torso diagonally forward while extending the arms overhead.

Lunge Hold with Arm Raise

The fifth and final move in the sequence is the Lunge hold with arm raise. In this move, the participant stays in the lunge position, with the weight in the front leg and the left knee over the ankle. The participant reaches both arms overhead in line with the ears, lowers one arm so it's in line with the torso, brings it back overhead while lowering the opposite arm to the torso, and then repeats on the other side. This move challenges smaller stabilizing muscles around the knee, hip, and ankle joints to maintain the lunge position while moving the upper body.

Folkard's 20-minute full-body Pilates routine is not only a great way to strengthen and tone your body, but it also offers an enjoyable stretch along the back and abdominals. Each move in the sequence shares similarities with other well-known exercises, such as the cat/cow stretch and the lunge, making it accessible for beginners while still challenging for more experienced individuals. The routine is expected to take about 20 minutes, according to Folkard, and is a great addition to any fitness routine.

Strengthening and mobilizing your hips throughout your body can be achieved by following these five recommended Pilates moves suggested by an instructor.