15 min Abs and Hip Workout | Pilates for Beginners

15 min Abs and Hip Workout | Pilates for Beginners



In this 15-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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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.

Hi, we have 10 exercises to strengthen the abdominal muscles and your hips, so let's begin. We're going to start lying on your back, supine position, for the first exercise. So we have your feet hip-width apart, your knees are pointing up to the ceiling, your pelvis is in a natural, comfortable position, your spine is long, chest is open, arms long by the side. So this is your hip bridges. Number one: We're drawing the abdominal in as you breathe out, and then take a neat breath. Now as you exhale, I want you to lift the pelvis up using the hamstring, the muscle behind the thighs, and finish up with your glute muscle, your bottom muscle, and your abdominal wall is drawing towards the spine. And then as you inhale, folding at the hip, lowering the pelvis down to the floor. And breathe out again and press up. Inhale, keeping the spine nice and long. Exhale. Inhale. Taking care that your inner thighs are active, that your knees are still pointing forward. Exhale up. Inhale down. You want to lift the pelvis as high as you can so you're in one straight line from the shoulder, hip, and knees. Inhale. Exhale. You feel the hamstrings working here and glutes towards the end. Your inner thighs are active. Let's go four more. Three. Two. One more. And lower it back down to neutral pelvis. So side number two is your leg changes. As you breathe out again, you draw the abdominal wall in, stabilize the pelvis, lift the right leg up to tabletop, and the next breath out, second leg up, left leg to tabletop. We're going to lower one foot down and then switch. Keeping the pelvis stable and the lower back stable too. The abdominal muscles working here. And exhale and change. I'm thinking, scooping my belly button towards the floor. I'm thinking, drawing my lower abdominal up towards my middle abdominal. And tap down. Tap down. Two more sets. Last set. Bring the legs up to tabletop, squeeze the thighs together. Now glide your arms out to the side to the T position for exercise number three. It's supine spine twist. Squeezing the legs together, now let's rotate to your right. Now I'm thinking moving from my spine, my left shoulder stays down. Exhale, return. My left ribcage, my oblique comes back in, pulling the whole body back to the middle. Inhale over to the left. Exhale. Back to the center. Inhale over to the right. Exhale. We come back to center and then over to the left as I keep my right shoulder down. Exhale, my right oblique brings my whole spine back to the middle. Over to the right. Left shoulder stays down. Exhale. And inhale. So this is the exercise for the oblique muscles of the abdominal. As I go to my right, I'm going to feel the stretch on my left waistline. Exhale. And over to the left. Exhale. One more each side. Exhale. Last one. Exhale. And lower one foot down, second one down. Have your feet hip-width apart and then we're going to slide the arms, interlacing the fingers at the back of the head, ready for exercise number four. This is your chest lift. Elbows can float slightly off the floor. Take a deep breath. As you exhale, drawing the abdominal muscle into the spine, lengthen the spine, and then we're going to fold the upper body, upper chest up. In breath. Exhale. And exhale. Can we try to bring the abdominal wall towards the lower back and your lower back resting on the floor? In breath. Exhale. In breath. Allow your head to rest into your hands so you're not pulling with the neck. Drop the chin down a little bit more. Allow the arms to take the weight of your skull and return. Four. [Music] Exhale. Four more. Three. Abdominals drawing in to keep the lower back on the floor. Inhale. Two. Last one. Inhale. Exhale down. Now next exercise, number five, is your chest lift with rotation. So we're going to come up again as you breathe out. Let's take your hands to the side of the thigh for a second. Can we come up a little higher? Shoulders opened, and then transfer your hands back behind the head. We're going to hold that height and then we're going to rotate the body. Exhale. Exhale. Try to keep the pelvis stable. Keep the lower back on the floor using abdominal without squeezing the bottom. Adding twist. I'm thinking flexing forward and then rotating at the same time. Exhale. In breath. Exhale. In breath. In breath. In breath. Oh, let's do one more each side. Last one. Middle. And release. Well done. Now let's take one leg up to tabletop for the next exercise. Number six is your hundreds preparation. Second leg up to tabletop. Pull that belly in and then slide the arms over. Squeezing the inner thighs together, try not to arch your back. Draw your abdominal muscle towards the spine and then as you breathe out, we'll lift. Um, to the side of your hips. Inhale, we return. Exhale. We float. Inhale. Return. Exhale. Gaze in front of you towards your thighs. As you inhale, take the arms up first and then release the head on the chest and without arching your back. And exhale, lifting, reaching. The abs pulling the abdominal muscle in. Inhale. And exhale. Neck is long. Inhale. Let's do three more. Exhale. In breath. Two more. [Music] And up. Last one. And in breath, return. And coming down, lower one foot down and then the second one down. And I want you to turn to the side. We're going to work the gluteals to strengthen your hips now. Exercise seven, eight, nine, ten, we're gonna do one side first and then we're gonna turn to the other side. We have underneath our long. Your spine is nice and long. Your feet align with the spine. The next exercise is called the clams. I want you to lift the underneath waist up so we're now sliding down. Pull in. You can place your top hand here to make sure that your pelvis is nice and stable, and then we're going to open the thigh and then close. And then two. This is a good one to put the external rotators of the glute muscles. And close. On five. Let's do 10 each. And six. Keep the waist stable, keep the pelvis stable. Eight. Nine. One more. Ten. Well done. Now extend the top leg long again. Keep the bottom waist lifted. Bottom foot forward. Number eight. Relax the foot down. This is your side leg lift, right? We're gonna lift the thigh up. I'm going to work in that hip joint and then lower. And a floppy foot. Two. And then lower. Stabilize the pelvis. Three. And lower. And on four. And lower. And five. And lower. Thinking about this thigh lifting at the hip joint. And six. And lower. And seven. And eight. And nine. One more. And ten. Okay, now we're going to take the leg forward for the forward and lift. Number nine. Exercise number nine. And then two. You can have your hand here if you like. And in three. Up, down. Again, the pelvis is stable. The movement comes from the hip joint. And forward lifting, down and return. Hip flexion, hip abduction. And then return. And forward, up. Down and return. Three more. Forward, up. Down and return. Two more. Up. Last one. Up. Okay, now we'll take the leg forward again for the final exercise. We're going to take it up. This is a forward with drop. So I'm going to drop it down. Two, three. Four, five. Six, seven. Eight. Nine, ten. Left hold, take it back. You're gonna feel that burn and then release. Well again, soften the knee. Again, give your glute a little hammer and then we'll repeat that all over again too on the other side. So lie sideways. Bottom arm is long. We start with the clams. Feet align with the spine. Lifting the bottom waist up. Chest is open. Stabilize the pelvis. Abdominal wall in. And let's begin for 10 of the clams. And two. Four. Again, you need to activate the underneath waist to support the spinal position. So no slouching here. And four more. Three. And two. One. And release. Moving on to our side leg lift. Bottom knee forward, foot underneath the knee. Straighten the top leg, reaching away. Active underneath waist. Relax the foot and then on to a side leg lift. We'll lift for 10. And two. Stabilize the pelvis. Three. Keep it long. Four. Five. Make sure the leg is in line with the hip, not too far forward and not too far back. Four more. Three. Two. One. For your forward foot lift and up. Forward and lift and then back. Forward, lift, down, and back. Pelvis is stable. Movement comes from the hip joint and into flexion, abduction, down, and hip extension. And forward, up, down, and back. And forward, up, down, and back. Forward, up, down, and back. [Music] One more. [Music] Okay, let's take the leg forward and up. Hold. Last one. Forward, we drop. We drop it down and lift. And two. Three. Four. Five. Six. Seven. Eight. Nine. Ten. Lift it up, bring it back, bring it back. Burned. And then bring it down. Relax the knee and then kick yourself away. Relax. Hammering your bottom. And we're all done. Those were our 10 exercises for the day. Have a great day. Thank you for watching and completing the class. I'm Mira, and I'm here to help you to love, look, and feel your absolute best through Pilates. If you enjoyed this video, you will love my seven-day beginner challenge. Click the first link in the comment below and sign up. If you enjoy my work, please like, comment, and subscribe, and turn on notifications so you do not miss any of my free classes and programs. See you on the mat tomorrow!

#min #Abs #Hip #Workout #Pilates #Beginners

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