10 Min Deep Core Strength Pilates with Ball | No Hip Flexor Strain! скачать в хорошем качестве

10 Min Deep Core Strength Pilates with Ball | No Hip Flexor Strain!

If I only had 10 minutes to strengthen my entire core, THIS is the routine I would do. Using the Pilates ball is my secret weapon for truly isolating the deep core while turning off the hip flexors, a common problem area for many of us over 45! This workout is efficient and targeted. We aren't taking it "easy" just because we are 45+; we are training smarter to stay strong and mobile. In this 10-minute session: Upper Core: Extension over the ball for range of motion. Lower Core: Placing the ball under the hips to protect the back and disengage hip flexors. Obliques: Targeted work for a snatched waist and rotational strength. Safety: Includes a dedicated warm-up and cool-down. ⏳ Chapters: 0:10 Brief Warm-up: Preparing the spine 1:28 Upper Core: Extension over the ball 4:53 The Secret: Lower core without hip pain! 11:10 Obliques: Internal & external rotation 12:21 Cool Down & Stretch #pilatesover45 #corestrength #pilatesball #10minutepilates #coreworkout #corestrenthpilates