In this Pilates Mini Flows workout, we'll focus mostly on inner thighs (adductors).
Watch a quick preview of class here: • Inner thighs Pilates w...
EQUIPMENT NEEDED FOR CLASS:
-Towel/slider - A dish towel works well on hard flooring (or even just a thick sock!) and paper plates work well on carpet
In this class, we start with a quick warm up focused on mobility. We then move onto our mini flows workout. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class and turn it into a circuit.
Each of the three mini flows is a short sequence (1:45 - 2:45 minutes long). You'll do it twice on the right then twice on the left. You rest for 15 seconds in between completed sequences and 30 seconds between sides. We'll start on the mat and finish standing.
Between each of the different flows, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.
We finish class with a guided cool down and stretch.
02:04 Warm Up & Mobility
06:44 Pilates Mini Flows Workout
Flow 1 - Bridge Series, bodyweight
-(30 sec) Frog bridge squeeze in
-(30) Frog pulse combo: in and out, up and down
-(30) Extend leg and sweep wide and in
-(15) SL pulses
Flow 2 - Side Series, bodyweight
-(30 sec) Leg adduction
-(15) Hold high and pulse
-(15) Circle leg
-(15) Reverse direction of circle
-(30) Both legs extended, squeeze in together
Flow 3 - Standing Sliding Series, towel
-(30 sec) Sumo squat
-(30) Low sumo squat to lizard lunge slide hands on floor
-(45) SL sliding squat
-(15) Pulse
-(30) Leg sweep in low lunge
-(15) Balance curtsy hold
36:15 Cool Down & Stretch
#innerthighworkout #pilatesworkout