Скачать или смотреть 15 Min Low Energy Pilates | Gentle Flow for PMS & Period Days (No Equipment) - Pilates Hotties ❤️‍🔥

Feeling low-energy but still want to move? This gentle 15-minute Pilates flow is designed for days when motivation is low — whether you’re on your cycle, recovering from a busy week, or simply craving slower, more supportive movement. With no background music, you can press play on your favorite playlist or focus fully on your body, your breath, and moving with intention.

This all-levels class will help you:
• Reconnect with your body through deep, grounding holds
• Move slowly and intentionally to support energy balance
• Boost circulation and release tension during low-energy days


☁️ TIMESTAMPS:
00:00 – Intro
00:43 – Hip Opener
01:54 – Table Top Hold
02:47 – Figure Four Stretch - Left
04:20 – Figure Four Bridge - Left
05:39 – Single Leg Stretch - Left
06:24 – Figure Four Stretch - Right
07:07 – Figure Four Bridge - Right
08:23 – Single Leg Stretch - Right
09:10 – Lunge Hold - Right
10:25 – Side Lunge - Right
11:46 – Side Lunge - Left
13:10 – Lunge Hold - Left
14:12 – Frog Lifts
15:22 – Lunge Hold - Left



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🏛️ Filmed in Nashville, TN at the Parthenon
📲 Follow on Instagram: @leahmergen
🎧 Chill vibe: https://open.spotify.com/playlist/3qc...