My Olive Soul

My Olive Soul Midlife wellbeing, movement & making space for yourself.

03/06/2026

Pilates is well known for its deep abdominal work. And it's true. You've got beautiful work done with these simple exercises - safe for your back, too. No additional pressure on lower spine.

Full workout Part 9 - deep abdominals☀️

How to do it:

1. Butterfly 10 reps
2. Double toe taps 10-20 reps
3. Criss cross 20 reps
4. Relax for the muscles and the mind 1-3 mins (or you can keep the position as long as it feels comfortable).
(Don't forget to play your fave music!!)

Anybody trying these at all? Tell me, there's a purpose and any sense at all in posting these🌈

02/06/2026

Full workout - Part 8
Underrated bit of each workout - stress relief

Not many speak about this aspect of exercising - lowering stress levels. Both parts, strength training followed by stretching work perfectly to calm down the mind, lower cortisol.

We tend to store stress in our hip, back, shoulder and neck area. Showing them some love supports one's mood.

Brilliant before bed: stretches, holding the poses, not forcing - calm the mind, support relaxation in time for a good night's sleep especially when sleep is a struggle.

Exercise as one of the options to combat menopause symptoms. Proven to work!

29/05/2026

Part 7 of Full workout - glute muscles and hip mobility.

Exercises:
🌱 clamshells 10-20 reps
🌱 side leg kick 10-20 reps
🌱 front-back kick 10-20 reps
🌱 hip mobility circle 10 reps
🌱 figure 4 stretch 30 sec- 1 min

You should be feeling your glutes by now, but if it's not enough, do 2-3 series.

And why we're doing these?
Glute muscles support your lower spine (work in the office? You may know what I'm talking about). By strengthening your glutes you build your spinal health and get rid of the lower back pain.

Belly button in and you have abdominal workout.

Hip mobility declines with age and occupation, re-build it with me.

Stretches after strength training - that's how healthy muscles are done.

Follow for more!

You're welcome x

18/05/2026

Full workout Part 6 - mobility
Spinal mobility - shoulder and hip health

Strength training combined with mobility for healthy spine and joints.
Improvement seen very soon in my clients.

Sitted cat-cow, shoulders, spine health, opening side of the body to let oxygen into your vertebrae and discs, childs pose.

Hold the position for 30 sec - 1 min or repeat movement 5-10 times (depending on exervise/pose).

That's how you feel your body again, strengthen muscles and mobilise joints and spine for pain free and easier day-to-day life.

Follow for more

17/05/2026

Full workout Part 5 - upper body & abs

Strength workout, body weight only, mobility and body control.

Keep your own paste.
Repeat each 5-10 times.
Breathe.

Make sure to hit follow for more body weight workout tips for middle age body👍

16/05/2026

Part 4 of full workout - hamstrings and hips.

Tight hamstrings may contribute to lower back pain and our hips are one of the areas that tend to store stress.

Addressing these is ever so important not only to manage healthy joints and lower back but also to relieve stress which works especially well when you focus on your breathing.

A quick note, it is not recommended to go into full forward fold in serious lower back issues - hence my position during the fold. You still get beautiful hamstring stretch, no need to lay your head on your laps😎

We work from the hips not from upper back or neck. Feel it!

Going to give it a try?

08/05/2026

Full workout Part 3 - abs
weights optional - they help engage your core even more, but I wouldn't use them in serious back problems, body weight is enough.

Abdominals:
1. Single leg kick 10-20 reps each leg, look closely at foot work here (point and flex)
2. Russian twist 10-20 reps

I tried to upload daily, no chance for this🤣
Bit by bit you'll have a full workout added in parts💪

Make sure to hit follow to not miss on your middle age, back safe full body workout from certified Pilates teacher!

05/05/2026

Full workout - Part 2 - stretches
Glute muscles - hips - lower back

That's where we tend to store the tension & stress.
Once we moved our spine, it's time for our hips. Stretches to support hip mobility, relax lower back muscles and hips. And also the mind.

Hold each position for 20 sec - 1 min
and just breathe.
You can close your eyes. Find your peace.

You're getting ready for your strength bit.

Stretching as a part of full workout but these separate are brill as start of the day or before bed routine too. Releasing the tension, prepare you for good night sleep.

Hit follow not to miss next bits of this whole body workout designed to support your wellbeing, hormones, mobility and strength.

04/05/2026

I will be adding full workout here, day by day, so you have a preview what to expect in my classes. Each part to be performed separately as you please.

Part 1 - warm-up spinal mobility

1. Cat-cow 5-7 reps
2. Chest circles (thoracic mobility) 5 reps each way
3. Side body opening, hip to shoulder 10 sec hold each side
4. Thread the needle 5 reps plus inside of the leg stretch 5 reps

As you can see I have hypermobility in my elbows and knees, these are absolutely safe for it. And, every single exercise in my class is safe for your back, but also helps restore its mobility and support the spine to help you live back pain free.

Classes are designed to build strength with no weights, improve mobility and flexibility and bring you peace.

Questions?

26/04/2026

Pilates for all ages and abilities🌸

Polegate Community Centre

Class designed for adults (like proper adults, not young adults in their 20's)😅

We do mobility for the ease of movement in everyday life, strength with no weights and resistance, body weight only, flexibility for healthy tendons and some laughing too - for the joy of being together🌈

If you feel this may be something for you, get in touch and join us✨

This class helps get rid of back pain, neck and shoulder, hip pain. Build your muscle mass (we heard that we lose it with age), stretch tight muscles, get energised but also find inner peace, connect with your inner self and relax. And, what matters, fight anxiety and depression.

Teacher is slightly crazy, but she's a nice lady🤣
and she knows what she's doing.

See you on the mat🧘‍♀️
Urszula xx

Polegate Community Association

Address

Eastbourne

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