In this 30minute gentle Pilates routine, we will guide you through a series of exercises that focus on strengthening and toning your abs and hips, perfect for anyone wanting a slower and more gentle Pilates workout. These lowimpact exercises can also help relieve back pain. Combine it with another workout or use it as a standalone workout. Roll out your mat, and let's get started.

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0:00 Welcome to Pilates Abs and Hip Workout
0:08 WarmUp with Hip Rolls
1:04 Hip Circles for Mobility
2:09 Pelvic Curl Combo
3:35 Bridge with Pulses
4:18 External Rotation Bridge
5:47 Spine Twist for Core Activation
6:41 Leg Changes with Dorsiflexion
7:27 Dead Bug Exercise
8:31 Chest Lift and Rotation
9:50 Combined Leg Changes and Chest Lift
11:09 Side Clamshell for Hip Stability
13:08 Side Bridge for Obliques
15:33 Quadruped Glute Series
20:28 Hip Flexor and Glute
22:05 Shoulder Bridge Leg
23:36 Rocking Prep to Sit Up
24:15 Quadroped Hovering Leg
25:33 Low Lunge Hip Stretch
27:34 Wide Stance Squats for Mobility

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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.