Outer Hips + Glutes Pilates Mini Flows Workout (38 Mins) - Resistance Band Loop Lower Body Pilates

This Pilates Mini Flows class focuses on the side body, particularly the outer hips and glutes.

EQUIPMENT NEEDED FOR CLASS:
—Resistance band loop - I'm using the heavy weight from my set http://amzn.to/2r952Ai

In this class, we start with a quick warm up. It will focus mostly on mobility, especially through the hips. We then move onto our mini flows workout with the resistance band. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class, add in a resistance band, and turn it into a circuit.

Each of the three mini flows is a short sequence (90 seconds - 2 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.

01:20 Warm Up & Mobility

06:40 Resistance Band Mini Flows Workout
Flow 1 - Side Series
—(45 sec) Leg lifts, internally rotated
—(15) Hold lift
—(45) Hips lift to side plank, top leg lifts, reverse down
—(15) Hold side plank with top leg lifted

Flow 2 - Glute Bridge Series
—(30 sec) Glute Bridge Lifts, feet staggered
—(30) Hold bridge and lift foot, pulse hips, lower foot
—(15) Extend leg straight and hold
—(15) Pulse out
Flow 3 - Standing Balance Series
—(30 sec) Leg abduction
—(15) Hold leg out and circle arms
—(30) SL mini squat to leg abduction
—(30) Side - back lunge taps

35:46 Cool Down & Stretch

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