Magdalena Terefenko-Bania Pilates Action

24/05/2026

10 Min Pilates Workout 🧘‍♀️⏱️

Pilates Workout Plan For Hour Glass Figure Workout

Short on time but still want to feel SNATCHED + strong? Save this 10-minute Pilates flow and hit it 3–4x/week 🔥💪

✅ Do each move: 3 SET x 10 REPS
🍑 SL Glute Bridge — lift through the heel, squeeze at the top
🧠 Pilates Teaser — slow control, keep ribs down
🐦 Bird Dog — reach long, don’t twist hips
🦵 Lateral Leg Lift — toes slightly down, feel outer thigh
🧱 Side Plank — stack shoulders/hips, core tight
✂️ Criss Cross — rotate from ribs, not neck
🦢 Swan Prep — lengthen spine, shoulders away from ears
🔥 Ab Curl — chin tucked, exhale up
🛡️ Forearm Plank — squeeze glutes + abs, breathe
🐴 Donkey Kicks — keep core stable, kick from glute

24/05/2026

9 EASY WALL STRETCHES TO RELEASE BACK PAIN

🚨 Your wall might be the easiest stretch tool you’re not using.

No gym. No equipment. Just a wall and a few minutes to loosen your back, hips, hamstrings, and shoulders.

Try this simple wall stretch flow:

✅ Double V — 30 seconds per side
✅ Side Bend — 30 seconds per side
✅ Puppy Stretch — 30 seconds
✅ Knee-to-Chest — 30 seconds per side
✅ Figure 4 — 30 seconds per side
✅ Supine Twist — 30 seconds per side
✅ Wall Down Dog — 30 seconds
✅ Standing Forward Bend — 30 seconds
✅ Hamstrings Stretch — 30 seconds per side

Breathe slow. Don’t force the stretch. Let your body release tension one move at a time.

⚠️ If pain is sharp, radiating, or persistent, get medical advice.

📌 Save this for after work or before bed.

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12/05/2026

12/05/2026

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10/05/2026

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05/05/2026

👉 Malasana – joga dla bioder, jelit i kręgosłupa. Kompletny przewodnik