20 min EXPRESS PILATES WORKOUT | At-Home Intermediate Pilates (No Equipment)

💪 Ready to feel strong, energized, and ready to take on anything?
This 20-minute #intermediate #pilates #workout is your shortcut to unlocking your inner powerhouse! This is a perfect #athome #fullbody #pilates routine will sculpt your core, boost your flexibility, and leave you feeling amazing. No equipment is needed. Just grab your mat and join me, your Pilates bestie, for a fun and effective workout that fits right into your day. Say goodbye to stiffness and hello to a stronger, more confident YOU! ✨

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0:00 Introduction to Modified Quadruped Position
3:15 Modified Cat Stretch
7:00 - Rocking in Quadruped Position for Center of Gravity Awareness
10:45 Diamond Leg Position and Roll Back Exercise
15:20 -Flat Back Hinge Technique
19:35 Chest Lift and Single Leg Tabletop Exercise
24:10 Preparation for Single Leg Stretch
29:00 Leg Lowering and Lifting Exercise for Pelvic Stability
34:25 Side Kick Series on Forearm for Oblique Activation
40:00 Diamond Arm Position and Back Extension Exercise


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Flow with Mira is a Pilates lifestyle channel that creates positive content to create a deeper connection to your body through movement. If you want to develop balance, core strength, flexibility, and find freedom within your body. You've come to the right place. Join me now and take steps towards feeling our absolute best. Thank you so much for watching and subscribing to my channel!

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DISCLAIMER: Flow with Mira strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in movement and exercise. You should understand that there is the possibility of physical injury when participating in any exercise or exercise program. If you engage in this exercise or exercise program, you agree that you do so at your own risk and voluntarily participate in these exercises.