15-MIN Slim & Sculpt Pilates | Get Toned Without Jumping 🔥 скачать в хорошем качестве

15-MIN Slim & Sculpt Pilates | Get Toned Without Jumping 🔥

Get toned without jumping. No lunges. No loud cardio. Just controlled, sculpting Pilates that actually works This 15-minute Slim & Sculpt session will help you: ✨ Tighten your waist ✨ Lift and round your glutes ✨ Tone arms and legs ✨ Sweat — but gently It’s low-impact, apartment-friendly, and perfect if you want results without stressing your joints. We combine: • Squats • Push-ups • Core work • Glute activation • Finishing stretch You’ll feel the burn, but in a calm, controlled way. Save this workout and repeat 3–4 times per week for visible toning 💫 --- Workout program: 0:00 - 0:45 Side step squats 0:46 - 2:05 Standing Knee-to-Palm Raises 2:06 - 2:50 Basic squats 2:51 - 3:29 Standing core twists 3:30 - 4:07 Warm-up squats with arm raises 4:08 - 5:26 Standing Cross-Body Knee to Elbow 5:27 - 6:10 High knee squats 6:11 - 6:54 Cross-Body Knee to Elbow steps 6:55 - 7:41 Plank to squat steps 7:42 - 8:30 Knee to elbow crunches 8:31 - 9:20 Sit-Up with Oblique Twist 9:21 - 10:10 Basic glute bridge 10:11 - 10:48 Criss-cross crunches 10:49 - 11:34 Narrow Stance Glute Bridge 11:35 - 12:19 Criss-Cross Leg Raises 12:20 - 13:20 Knee to chest stretch 13:21 - 14:01 Upward Dog with Side Twists 14:02 14:55 Balasana to leg raises flow --- ⚠️ DISCLAIMER: Your health and safety come first. To avoid any injury or harm, please consult your doctor before starting any exercise program. I am not a medical professional—I'm simply sharing what has worked for me. Perform all exercises slowly and with proper technique. If you experience any discomfort, stop exercising immediately. 🔥 CALORIE CALCULATION: I estimate calorie burn using a chest strap heart-rate monitor. The calorie data provided is always approximate and may vary based on factors such as age, weight, device type, and individual differences. ⏳ WHEN WILL I SEE RESULTS? If you train consistently, follow a balanced diet, and perform exercises correctly, your body will transform. But remember, results don’t come overnight—abs and glutes won’t magically appear after just one or two workouts. Real, lasting changes take time. Stay consistent, enjoy the process, and success is inevitable! 💪✨