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.
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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
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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!
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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.
Пікірлер: 47
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@mohy47
4 ай бұрын
🙏🙏🙏🙏🙏🙏🙏
Your classes are always so much fun to do!!Thank you Mira!!❤
You're fantastic, thank you for this challenging workout! Agree with others, the best pilates class online. Thank you!
I'm working through some injuries and your Pilates videos have been great! Thank you
Great class but I found this challenging. I could definitely feel my core working. Would be hard for beginners.
You have one of the best Pilates class I ever done. Fun, accessible and super effective. Thank you Mira for your art and work :)❤
@FlowWithMira
4 ай бұрын
Thank you for joining me on the mat 💖
@user-ss5vi8uw7o
4 ай бұрын
رجاء ترجمي المقطع الى اللغه العربيه
@FlowWithMira
4 ай бұрын
@@user-ss5vi8uw7o مرحبًا، إليك كيفية ترجمة هذا الفيديو إلى اللغة العربية! الخطوة 1: قم بتشغيل CC للفيديو انقر على أيقونة "CC" الموجودة على شريط التحكم في التشغيل الموجود أسفل الشاشة. الخطوة 2: افتح قائمة إعدادات الفيديو انقر على أيقونة عجلة الإعدادات الصغيرة لفتح قائمة إعدادات الفيديو. هنا، سترى خيار إعدادات "الترجمات المصاحبة/CC"، إلى جانب إعدادات التشغيل الأخرى. الخطوة 3: افتح ميزة الترجمة التلقائية انقر على "الترجمة التلقائية" لفتح قائمة اختيار اللغة. الخطوة 4: اختر لغتك يتم تشغيل ميزة الترجمة التلقائية في KZread بواسطة Google، لذا هناك أكثر من 120 لغة للاختيار من بينها. قم بالتمرير لأسفل حتى تجد اللغة التي تريد ترجمة الفيديو إليها. وهذا كل شيء! اجلس واسترخي وشاهد بقية الفيديو مترجمًا باللغة التي تختارها.
Bedankt
Thanks Mira
@FlowWithMira
Ай бұрын
You're welcome 😊
This was really challenging! Definitely for pros. Especially the 3 ending ones!
Thank you so much for this excellent course.Nouzha from Morocco
@FlowWithMira
4 ай бұрын
You are very welcome 😊
This was a great workout! I could really feel my abs and hips engaged and working throughout. I would be careful not to advertise this workout for beginners though. It may deter them from coming back to the mat as this was a fairly challenging workout.
Grazie Mira sempre belli ed utili i tuoi allenamenti!!
Hi mira, just want say love your pilates videos and thank you for your hard work. Im dealing with back pains and your videos help me strenghten my body .
Hi Mira. Can you make a playlist for those of us with diastasis recti? I love your channel. I’m just not sure what’s safe to do. Thank you!!
👍🏻 Can’t wait 😀! Thanks 🙏
@FlowWithMira
4 ай бұрын
Thank you for joining the premier 😊
Great video!!! Awesome exercises!! I like to make it in the morning cause I begin the day with more power and energy in my whole body and mind.❤❤😊
Thanks a lot for sharing this great informative video. You are a very special, very talented, very beautiful, wonderful God-given woman and your all talents n skills are outstanding. I wish you lots of success and happiness in all areas of your life, you are the best of the best may God bless you with the best, be blessed 😊 be happy 🙂
Great 👍 work out can you please tell me how many days to do this work out for please let me know back soon thank you ❤❤😊❤😊❤😊❤❤😊❤😊❤😊❤😊❤❤😊❤😊❤😊❤❤😊
You have somehow fixed my hip pain with your videos and you are so appreciated!! This one was good, but a real killer with those lunges towards the end!!
Thank you Mira! Great class👍
@FlowWithMira
4 ай бұрын
You're very welcome Jolanda!
Going to try this tomorrow morning. Looking forward to it
@FlowWithMira
4 ай бұрын
See you on the mat 💪
Great start to morning here in frosty MI
@FlowWithMira
4 ай бұрын
Well done Catherine, thank you for joining me on the mat 💖
You are fantastic Mira! 🙏
@FlowWithMira
4 ай бұрын
Thank you so much!
Nice workout!
@FlowWithMira
4 ай бұрын
Glad you liked it! Thank you for joining me on the mat 😊
Thanks!
@FlowWithMira
4 ай бұрын
Thank you so much for your support Juliet 💖
Wonderful ❤🎉
@FlowWithMira
4 ай бұрын
Thanks 🤗
Thank you, beautiful!!!
@FlowWithMira
4 ай бұрын
You are so welcome Cynthia 💖
👏👏👏👏👏👏👏👏👏👏👏
@FlowWithMira
4 ай бұрын
💪🙏😊
I love your videos but surely double leg stretch is not a beginner exercise?
@FlowWithMira
3 күн бұрын
You are right, I follow BASI Pilates exercises by level. Double Leg Stretch is a BASI Pilates intermediate exercise. I sometimes add harder exercises in if I feel your body is warmed up for it.
Although somewhat challenging at times, this was a very good class for my 73 year old body. 🫶🏻🫶🏻🫶🏻