15 min Pilates Abs & Glute Workout | Pilates for Beginners to Transform Your Core & Lift Your Booty

Dive into the world of Pilates with our 15-minute Pilates Abs & Glute Workout, designed specifically for beginners but challenging enough for all fitness levels! This session is meticulously crafted to transform your core and lift your booty, providing you with a solid foundation in Pilates. Whether you're new to Pilates or looking to deepen your practice, this workout combines the best abs and glute exercises to sculpt your body, enhance your posture, and improve your overall well-being. Join me now and embark on a journey to a stronger, more confident you with movements tailored for maximum impact. No equipment needed - just your dedication to a healthier, more toned you.
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0:00 - Introduction to Pilates Abs and Glutes Workout
0:08 - Starting with Pelvic Curls and Bridges
1:15 - Activating the Core: Tabletop Leg Changes
3:17 - Spinal Rotation for Core Stability
4:16 - The Hundred: Pilates Abs Activation
7:20 - Side Leg Lifts for Glute Strengthening
11:09 - Quadruped Leg Lifts for your Glutes
13:38 - Quadroped Plank for Core and Stability
14:28 - Cool Down and Stretch
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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.

[@FlowWithMira]

💖 Try your FREE 5 Day Beginner Program www.flowwithmira.com/7-day-beginner-flow-challenge-sign-up

[@PieterJanNotebaart]

This is it, this is next. Let's learn more about the body.

[@JayRosa-or4ro]

I love Mira's channel because her videos are judgement free and everything is explained so well!! Keep it up!

[@dmacrolens]

Simp harder.

[@kenzh32]

I love Mira! I've been trying to get into exercising again and pilates but every channel I find arent truly beginner friendly, This channel id perfect for people starting out. Especially with medical issues like mine! Thank you Mira!

[@JayRosa-or4ro]

I've commented before but I just had to say that I come back to this video at least twice a week. Adding more reps and ankle weights has made this workout even more effective and it is now part of every leg day. Thanks Mira!

[@robertadurante1110]

Really loved this one!!Thank you Mira!!❤

[@FlowWithMira]

You're so welcome!

[@andreasrubio]

great workout! you're my go to! i always hated working out especially high intensity stuff but i'm LOVING pilates because of you! it's so relaxing yet intense at the same time haha i'm literally quivering when doing the glute workouts :) keep up the good work Mira!

[@ari-ql4gs]

Mira, as a college student these classes are so helpful! I am saving up to buy your yearly course. I tried so many other pilates youtubers, and found them too cardio intensive and repetitive. And they lacked the mind and body connection part of pilates that I craved. But you do that perfectly! I have some medical difficulties and your beginners and advanced classes work the muscles groups spot on, and without causing me pain, sprains or injuries like other pilates youtubers (no shade to them, I know they aren't responsible and just had videos not suited for me). I finally am starting to feel strong, balanced, peaceful and energetic. It has only been four days and I am surprised how much ENERGY I have. With other instructors I would feel exhausted, and not look forward to working out because I never saw results and never felt my muscles actually burning. The breathwork and mindfulness in the video also helps me so much with trauma and PTSD related issues. Thank you for also having free videos available and doing what you do!

[@larapringuer8389]

Love, love, love your way of teaching! All in the breathing, I feel so energised every time!! Thank you ❤

[@sallybillman3593]

Thank you, Mira, for taking Pilates in a refined and slow approach so that we are doing it correctly.

[@myriamlascaux6223]

I was missing so much your classes Mira. It's so great to find a new one . I am so grateful to you 😊❤

[@louisevanpraet2919]

Perfect 🧘‍♀️❤️

[@sole3513]

Das tut mir so gut!! Vielen Dank aus Deutschland.

[@adrianp891]

Thank you so much for sharing

[@cynthiacunha447]

Thank you, Mira!!!

[@FlowWithMira]

You are so welcome!

[@priscilamoraes4812]

Thank you 🇧🇷

[@Jori11108]

❤ thanks Mira!

[@FlowWithMira]

You are so welcome 🤗

[@benedettaarba4965]

Wonderful pratice Mira, thank you so much💗😍💗

[@jswjanjan]

Thank you❤

[@FlowWithMira]

You're welcome 😊

[@rachaelreed4014]

Thank you loved that one

[@FlowWithMira]

You're very welcome 😊

[@azarinshakiba]

This is so good for my body😊

[@shleepysharmi]

Hi Mira, I have a question. How can I manage to do these exercises when I feel like I'm mostly feeling the pain in my neck and shoulders? I don't have any arm strength so holding myself up for all the quadruped exercises hurts my shoulders and I don't feel it in my legs much.... is there something to do to help this?

[@angieolaguibe]

I LOVE UR VIDEOS

[@ranjitmondal8852]

Excellent yoga...

[@FlowWithMira]

Thank you!

[@sla7603]

Hi Mira from Turkiye 👋🏻 Im pregnant for one month. I was doing beginner level workouts for 3 weeks. I able to continue or not this program? My brain confusef your programs is suit for pregnancy or have some programs advice to me ? 😥

[@angieolaguibe]

I LOVE YOU

[@PsychologyGeek76]

Should this be done every day ?

[@FlowWithMira]

Yes this is a low impact workout that can be done everyday. But i recommend mixing it up with the Abs and Hips or Full Body workouts.

[@linwoodeaton2907]

*promosm* 💘

[@KIRAN143K]

So lovely💋😘😘😘😘👄👄😘😘💋💋💋💋💋

[@boredcook]

Heyy miraa , i’m gonna be fasting for ramadan and i was wondering if u can suggest me one of your pilates videos i can do right before breaking my fast ❤