Скачать или смотреть Day 4: Pilates-Inspired Flow for Menopause | Mindful Movement & Gentle Strength

Welcome to Day 4 of SPARK - a 14-day workout series that promotes healthy aging and is specifically for women in perimenopause, menopause and post menopause who want to build muscle, support bone health, and feel stronger in everyday life.

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DAY 4 - Today’s session is all about mindful movement inspired by pilates to support your body through perimenopause and post-menopause.

This gentle, restorative session is your reminder that rest and recovery are not a break from progress — they’re part of it. Designed as active recovery, this workout helps reduce stiffness, calm the nervous system, and prevent injury, while still keeping you moving.

Whether you’re feeling a little fatigued or just need to reconnect with your body, this 20-minute class supports mobility, mental clarity, and stress relief — all while supporting hormone health in midlife.

🌟 Perfect for:

Perimenopausal and menopausal women
Anyone seeking low-impact, joint-friendly movement
Building flexibility and mind-body connection
A gentle session between strength and cardio days

👉 No equipment needed — just your mat and a few quiet moments for yourself.
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🛒 Equipment I Use:
• Dumbbells: https://amzn.to/4cGeizS
• Kettlebells: https://amzn.to/4ly5fF3
• Resistance Bands: https://amzn.to/4jFrUxU
• Collagen: https://amzn.to/4lZgN4q

These are affiliate links - as an Amazon Associate, I earn from qualifying purchases.
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✨ Let’s spark strength, confidence, and consistency — one day at a time.
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📅 New videos drop every day for 14 days — join in anytime!
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Session Timings:
00:00 - Start
00:26 - WARM UP
01:24 - SIDE REACH
02:16 - RELEVÉ SQUATS
03:17 - SINGLE LEG ARM FLOW
04:22 - SWITCH SIDES
05:12 - LUNGE FLOW
07:55 - SQUAT FLOW
09:37 - BIRD DOG
11:08 - SIDE LYING KICKS
12:13 - SIDE LYING LEG CIRCLES
13:16 - SIDE LYING KICKS
14:23 - SIDE LYING CIRCLES
15:27 - GLUTE BRIDGE ARM FLOATS
17:22 - WINDSHIELD WIPERS
18:42 - KNEE TO CHEST