Learn to Sit Up from the Floor with Control
Ever found yourself lying on the floor thinking, “Cool… but now what?”
This short Pilates-inspired flow helps you answer that question—with control.
In Functional Core Strength | Learn to Sit Up from the Floor with Control, you’ll explore the Reclined Pilates Karate Chop—a playful yet powerful movement that builds strength in your core, glutes, arms, and hips while improving mobility through your spine.
You’ll also be training your contralateral lines—the cross-body connections between opposite limbs that keep your body moving efficiently and in sync. Strengthening these pathways improves your coordination, balance, and overall stability, helping every movement feel more connected.
This is a grounded, all-levels-friendly flow that blends Pilates control with functional mobility—no crunches, no equipment, just smart, integrated movement.
Movement Notes & Tips:
- Keep your low back on the floor until you begin lifting your hips.
- The angle of your arm and leg will vary based on your range of motion—work within what allows your back to stay grounded.
- Bent knees are totally fine! Straight legs aren’t required—your hamstrings will thank you.
- When bridging, aim to keep your hips as level as possible.
- Try not to use too much momentum as you push into the floor to sit up. A little is okay (and sometimes unavoidable 😉), but less momentum means more strength gained.
- Your movement may look different than mine—and that’s okay. You do you, and work within your abilities.
Why This Flow Works:
- Builds real-life strength for getting up and down with ease
- Activates deep core muscles that support your spine
- Strengthens glutes, arms, and hips through controlled movement
- Improves coordination and balance through contralateral training
- Gentle, low-impact, and suitable for all levels
This isn’t about perfection—it’s about connection. Each repetition helps your body learn how to coordinate, stabilize, and rise with control. Over time, you’ll find that everyday movements—like rolling out of bed, picking something up, or getting off the floor—feel more natural and confident.
You’ll walk away from this flow feeling stronger, more balanced, and a little more in tune with your body.
🔗 Try my other mobility focused classes:
Core & Shoulder Strength with Just Your Body Weight
Pancakes and Waffles – Mobility Sequence for Hips
The Sumo Shot Put Slide