Do you ever finish your day and feel like The Tin Man from The Wizard of Oz: stiff, rickety, in need of good oil in your joints? You’re not the only one. It’s so common to feel sore and tight—particularly in your hip flexors and lower body. This is especially true if you spend a lot of your day sitting. Well, this most recent episode of Good Moves with East River Pilates instructor Brian Spencer created a 20-minute Pilates workout just for you.

You’ll start by lying on the floor where Spencer has you begin with gentle but thorough stretches. This includes open butterfly stretches with your legs slowly rotating. Then you roll into some core-engaging moves. Strengthening your core is super important for the body as a whole. By engaging your core and stretching your lower body, those hip flexors will feel nice and lubricated.

Later, Spencer has you do “bird dogs,” which is like the cat and cow stretch, but you extend an arm and a leg and then lower them. After that, you move into a juicy (Spencer’s adjective reserved for the deepest, most satisfying stretches) backbend. Don’t worry, though; it’s a modified backbend that encourages a deep stretch in the pelvic area.

As always, Spencer encourages you only to move in ways that feel good and offers numerous modifications for each move. Ready to feel sparkly, new, and freshly oiled? This Pilates workout will challenge your core muscles and stretch out your tight hips in just 20-minutes. Grab a mat and comfy clothes, and press play.

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