20 min Everyday Intermediate Pilates: Boost your Energy & Strength

Boost your day with this 20-minute intermediate Pilates workout! This straightforward routine will improve your core, improve flexibility, and reduce stress. Perfect for daily practice to enhance your overall well-being. No fancy equipment needed - just you and your mat!

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0:00 - Welcome to Everyday Intermediate Pilates: Boost your Energy & Strength
0:15 - Standing Diaphragmatic Breathing
0:38 - Costal Lateral Breathing
1:05 - Spinal Roll Down
1:50 - Up Stretch Position
2:23 - Forward Fold and Roll Up
2:50 - Pelvic Curl Series
3:37 - Chest Lift with Arm Reach
4:27 - Spine Twist
5:12 - Hundred Prep and Leg Switches
5:49 - Roll-Up Series
6:37 - Roll Like a Ball
7:04 - Spine Stretch Forward
8:04 - Roll Over
9:20 - Side Kick Series (Right Side)
10:05 - Side Kick Series (Left Side)
10:51 - Single Leg Kick
11:53 - Rest Position to Up Stretch
12:22 - Roll Up
13:24 - Thank you!
13:30- Free Intermediate Challenge Invitation


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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.