Скачать или смотреть Morning Pilates Flow – Full Body Wake Up (10 Min, No Talking)

Start your day with this gentle morning Pilates full body flow.
This 10-minute no-talking workout helps you wake up your body, improve mobility, and feel calm and energized for the day ahead.

✔ Full body Pilates
✔ Morning workout
✔ No talking, music only
✔ Perfect for beginners & daily routine

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Pозпочни свій день зі мякого тренування на все тіло в стилі пілатес 🥰 На тебе чекає повільний 10ти хвилинний комплекс під звуки океану для стрункого тіла та гарного самопочуття.

В кінці тренування ми приділимо кілька секунд спокійному диханню для того щоб налаштуватись на класний, продуктивний день❤️

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PROGRAM:
00:00 - 00:10 Start
00:11 - 00:40 Back stretch
00:41 - 01:20 Squats with Raised Arms
01:21 - 2:00 Reverse lunges (R)
2:01 - 2:40 High lunge with arms swings (R)
2:41 - 3:20 Reverse lunges (L)
3:21 - 4:00 High lunge with arms swings (L)
4:01 - 4:40 One-leg downward-facing dog + Knee to chest plank
4:41 - 5:19 Upward facing dog twist
5:20 - 6:00 Kneeling squats
6:01 - 6:38 Donkey kicks + donkey side kicks(R)
6:39 - 7:18 Donkey kicks + donkey side kicks(L)
7:19 - 7:58 Glute bridge
7:59 - 8:38 Sit Ups + twist
8:39 - 9:18 Abs Scissor Lifts
9:19 - 9:42 Side Plank Variation (One Knee On The Floor) (R)
9:43 - 10:07 Side Plank Variation (One Knee On The Floor) (L)
10:08 - 11:10 Meditation breathing

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⚠️ DISCLAIMER:
Your health and safety come first. To avoid any injury or harm, please consult your doctor before starting any exercise program. I am not a medical professional—I'm simply sharing what has worked for me. Perform all exercises slowly and with proper technique. If you experience any discomfort, stop exercising immediately.

🔥 CALORIE CALCULATION:
I estimate calorie burn using a chest strap heart-rate monitor. The calorie data provided is always approximate and may vary based on factors such as age, weight, device type, and individual differences.

⏳ WHEN WILL I SEE RESULTS?
If you train consistently, follow a balanced diet, and perform exercises correctly, your body will transform. But remember, results don’t come overnight—abs and glutes won’t magically appear after just one or two workouts. Real, lasting changes take time. Stay consistent, enjoy the process, and success is inevitable! 💪✨