I will create a pilates for weight loss routine

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7-Day Yoga & Pilates Reset for Women

Feel stronger, toned, and less stressed in just 1015 minutes a day

INTRO PAGE

Welcome

This guide was created for women who want to feel stronger, more confident, and more relaxedwithout spending hours in the gym.

In just 7 days, youll follow simple yoga and Pilates routines designed to:

• Strengthen your core
• Improve flexibility
• Reduce stress
• Tone your body

No experience needed. Just show up for yourself each day ‍️

DAY 1 FULL BODY RESET

• Cat-Cow Stretch (1 min)
• Glute Bridges (15 reps x2)
• Plank (20 sec x3)
• Childs Pose (1 min)

Focus: Wake up your body & core

DAY 2 CORE ACTIVATION

• Dead Bug (10 reps each side)
• Leg Raises (12 reps x2)
• Bicycle Crunch (15 reps x2)
• Seated Forward Fold (1 min)

Focus: Core strength

DAY 3 STRESS RELIEF FLOW

• Deep Breathing (2 min)
• Cat-Cow (1 min)
• Childs Pose (2 min)
• Gentle Twist Stretch

Focus: Relax your mind & body

DAY 4 LOWER BODY + CORE

• Squats (15 reps x2)
• Glute Bridges (15 reps x2)
• Plank (30 sec x2)
• Downward Dog (1 min)

Focus: Strength + stability

DAY 5 PILATES CORE SCULPT

• Flutter Kicks (20 reps)
• Leg Circles (10 each direction)
• Crunches (15 reps x2)
• Cobra Stretch (1 min)

Focus: Toning your core