15-Min. Pilates Mat Class | Glute & Hip Activation for Pelvic Stability + Knee Support скачать в хорошем качестве

15-Min. Pilates Mat Class | Glute & Hip Activation for Pelvic Stability + Knee Support

Welcome to KW Well — In this 15-minute Pilates mat class, we focus on activating the glutes and hips to support pelvic stability and overall knee health. Whether you're using a loop band or not, you'll feel the burn in all the right places. This intentional, embodied sequence helps awaken the glute medius, activate your core, and build strength from the inside out. 🎥 Class Length: 15:13 🔄 Props: Optional Loop Band 🧘‍♀️ Focus Areas: Glute activation, Hip mobility, Pelvic stability ⏱️ Timestamps 00:00 – Welcome + Class Overview 00:30 – Set up with Band 01:55 – Side-Lying Clam Series (Left Side) 05:00 – Neutral Bridge Series 07:15 – Side-Lying Clam Series (Right Side) 10:45 – Neutral Bridge Series 2 13:10 – Standing Band Walks 14:30 – Closing + Stretch Suggestion 💬 Let’s Move Well, Be Well, Live Well — from the Inside Out This class is designed to build not just strength, but awareness helping you connect deeply with your hips and glutes while supporting your knees and pelvis. Whether you're returning to movement or deepening your Pilates practice, this is your space to feel embodied and supported. 👉 For best results, follow this class with a short hip-opening stretch or use it as a quick daily reset. 🔔 Don’t forget to like, comment, and subscribe for weekly classes grounded in movement, mindfulness, and wellness. With gratitude, Kelsey