30 mins Abs and Hip Workout | Pilates for Beginners to Transform Your Core скачать в хорошем качестве

30 mins Abs and Hip Workout | Pilates for Beginners to Transform Your Core

In this 30-minute gentle Pilates routine, we will guide you through a series of exercises that focus on strengthening and toning your abs and hips, perfect for anyone wanting a slower and more gentle Pilates workout. These low-impact exercises can also help relieve back pain. Combine it with another workout or use it as a standalone workout. Roll out your mat, and let's get started. 💖 Try your FREE 5 Day Beginner Program https://www.flowwithmira.com/7-day-be... 0:00 - Welcome to Pilates Abs and Hip Workout 0:08 - Warm-Up with Hip Rolls 1:04 - Hip Circles for Mobility 2:09 - Pelvic Curl Combo 3:35 - Bridge with Pulses 4:18 - External Rotation Bridge 5:47 - Spine Twist for Core Activation 6:41 - Leg Changes with Dorsiflexion 7:27 - Dead Bug Exercise 8:31 - Chest Lift and Rotation 9:50 - Combined Leg Changes and Chest Lift 11:09 - Side Clamshell for Hip Stability 13:08 - Side Bridge for Obliques 15:33 - Quadruped Glute Series 20:28 - Hip Flexor and Glute 22:05 - Shoulder Bridge Leg 23:36 - Rocking Prep to Sit Up 24:15 - Quadroped Hovering Leg 25:33 - Low Lunge Hip Stretch 27:34 - Wide Stance Squats for Mobility 👇 SUBSCRIBE TO MY YOUTUBE CHANNEL 👇 ► https://www.youtube.com/flowwithmira?... FREE PILATES ► Free Pilates Challenges: https://www.flowwithmira.com/free_cha... 🧘🏼‍♀️ FLOW WITH MIRA MEMBERSHIP & APP ► Try it out with a Free 7 Day Trial: https://www.flowwithmira.com EQUIPMENT TO RUN FLOW WITH MIRA ► Amazon: https://www.amazon.com/shop/flow.with... ► Kajabi: https://app.kajabi.com/r/Hf5RnVuv FOLLOW ME ► Instagram:   / flow.with.mira   ► Facebook:   / flowwithmira   #FlowWithMira #Pilates #PilatesWorkout ---------------------------------------------------------------------------------------------------------- Flow with Mira is a Pilates lifestyle channel that creates positive content to create a deeper connection to your body through movement. If you want to develop balance, core strength, flexibility, and find freedom within your body. You've come to the right place. Join me now and take steps towards feeling our absolute best. Thank you so much for watching and subscribing to my channel! —————————————————————————————————————— DISCLAIMER: Flow with Mira strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in movement and exercise. You should understand that there is the possibility of physical injury when participating in any exercise or exercise program. If you engage in this exercise or exercise program, you agree that you do so at your own risk and voluntarily participate in these exercises.