20 min Full Body Pilates | Beginner, No Equipment скачать в хорошем качестве

20 min Full Body Pilates | Beginner, No Equipment

This workout targets your core, glutes, legs, and back — helping you build strength, improve mobility, and increase flexibility. No equipment needed — just your mat and some good energy! Workout Details: • Duration: 20 minutes • Level: Beginner • Equipment: None • Intervals: 60 sec work / 10 sec rest Benefits: Strengthen your full body mprove posture & core stability Enhance flexibility and mobility Perfect for beginners & at-home training Exercises: 1. Cat/Cow 2. Down Dog Walk 3. Down Dog to Plank 4. Forearm Plank 5. Thread the Needle L 6. Thread the Needle R 7. Pulsing Roll Backs 8. Crunches 9. Dynamic Leg Stretches 10. Shoulder Bridge 11. Glute Bridges 12. Glute Bridge + Lifting Arms 13. Glute Bridge Butterfly 14. Leg Stretches + Diagonal Crunches 15. Lying Side Walks L 16. Lying Side Walks R 17. Dynamic Swimmer Music by Epidemic Sound ‪@epidemicsound‬ Thanks for working out with me today! 💖 If you enjoyed this session, leave a comment below and tell me how you felt after the workout — I love hearing about your progress! Remember, consistency is the key. Stay dedicated, keep moving, and your strength will grow with every session.