PILATES FOR WEIGHT LOSS 🌸 Floor Only, Beginner Friendly

Slow & effective FULL BODY workout on the floor. Includes a series of Pilates-inspired exercises, that are great for toning and creating lean muscle, improving mobility and flexibility🥰

👉 Targets the muscles of your whole body

👉 Beginner-friendly

👉 No equipment needed

There are two 20 sec rests in between. If you need to pause longer - feel free to do so. If you don't need a break, just skip them😉

------------

⬇ PROGRAM:
0:00 - 0:10 Start
0:11 - 0:50 Warm Up
0:51 - 1:30 Cat cow stretch
1:31 - 2:10 Upward facing dog - balasana
2:11 - 2:53 Downward facing dog
2:54 - 3:30 Opposite arm- leg raise
3:31 - 4:10 Dynamic plank
4:11 - 4:50 Opposite arm leg raise (other side)
4:51 - 5:30 Low Lunge Twist
5:31 - 6:10 Superman Twist
6:11 - 6:49 1-Leg Bridge switch
6:50 - 7:29 Glute bridge
7:30 - 8:09 Scissor kicks
8:10 - 8:49 Sit Ups
8:50 - 9:10 Break
9:11 - 9:50 Booty kicks (R)
9:51 - 10:30 Side kicks (R)
10:31 - 11:10 Straight leg lift (R)
11:11 - 11:50 High lunge pulse (R)
11:51 - 12:30 Booty kicks (L)
12:31 - 13:10 Side kicks (L)
13:11 - 13:50 Straight leg lift (L)
13:51 - 14:30 High lunge pulse (L)
14:31 - 15:09 Kneeling squats
15:10 - 15:50 Inner Thigh Raises
15:51 - 16:30 Inner Thigh Raises
16:31 - 17:10 Kneeling side plank leg lift
17:11 - 17:49 Kneeling side plank leg lift
17:50 - 18:10 Break
18:11 - 18:50 Vertical leg crunch variation
18:51 - 19:30 Vertical leg crunches variation
19:31 - 20:10 Vertical leg scissors
20:11 - 20:50 Plank with arm raise
20:51 - 21:30 Plank jacks variation
21:31 - 22:10 Plank - Downward facing dog
22:11 - 22:50 Alternating Superman
22:51 - 23:30 Сlapping hands
23:31 - 24:10 Superman hold
24:11 - 24:50 Tricep Press
24:51 - 25:30 Tricep Press
25:31 - 26:10 Mountain Climbers
26:11 - 26:39 Balasana (Child's pose)
26:40 - 27:04 Upward facing dog
27:05 - 27:30 Head to knee forward bend
27:31 - 28:10Head to knee forward bend

------------


📩 Contacts:
Instagram ⇨ https://bit.ly/43WtB2J
Mail ⇨ [email protected]
TikTok ⇨ https://bit.ly/3sqNEED
Website ⇨ https://roksasims.com

🎵 Music:
https://www.epidemicsound.com/referra...


⚠️
IMPORTANT:
Your health and safety come first. To avoid any injury or harm, you need to check your health with your doctor before exercising. I am not a medical professional and just sharing with you what was effective for me. Try to perform all the exercises slowly and technically correctly. In case of any discomfort - training should be stopped.

CALCULATION OF CALORIES:
I count calories by using a chest strap heart-rate monitor. Calorie data is always approximate and may vary. It all depends on your age, weight, type of device, and many other factors.

WHEN I'll GET THE RESULTS?
If you will train regularly, monitor your diet, and do all the exercises correctly, your body will actually change. But you won’t see your abs or grow a booty magically from 1 or 2 videos. To make good changes, your body needs time. No one will tell you how many, cause everyone is different. But you can start training and check it by yourself.

#homeworkout #pilates #fullbodyworkout