15 min Pilates Workout for Beginners

A quick & effective 15 min Pilates Workout for Beginners will tone and tighten your core, abs, and legs. This Flow with Mira Pilates Class is perfect to add to your other workouts or done on its own to help you achieve weight loss, a toned tummy, and lean legs. Do this every day and see amazing results!
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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 our 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 7 Day Beginner Program www.flowwithmira.com/7-day-beginner-flow-challenge-sign-up

[@michaeltolone1449]

This is ACTUALLY a beginners class. Thank you for sharing

[@forlife84]

Right? I was actually able to do everything!

[@chlowaring2292]

This was my first ever Pilates class I loved it!! Defiantly doing this daily from now on! Really struggled with control when it came to rocking up and down on my back though😭😂

[@FlowWithMira]

Hi Chlo, Yes, the rolling like a ball can be quite tricky to begin with. Thank you for joining me on the mat 💖

[@oemalya6011]

for me too i am doing this for 6 days now and still cant control the ball exercise and the balance that comes with it Update: today i tried it again without my skirt on and i could do this exercise! thank you soo much Mira for showing us these exercises, keep up the good work!

[@marshallprose7556]

Why do it defiantly? 😂

[@paulaarantesnaves]

I appreciate the fact that there is no background music. Thanks🎉

[@iga8500]

I never comment but this time I have to. I've got MS and never energy to exercise. This was all I needed and I was able to do! :) Made me feel so much better. Thank you ❤

[@imkittyamazing]

I've been doing this every day for a month now, and I've seriously lost so much weight! I used to be 104 kgs / 230 pounds, and now I'm 95 kgs / 210 pounds 🥹 Thank you so much for these videos !!!

[@LuvDestiny]

Did you do just this exercise or did you combine it with anything else? Also keep it up!! ^_^

[@imkittyamazing]

​@LuvDestiny I have thyroid problems so I make sure I eat a very clean diet (low carb, high protein, gluten free, dairy free) but other than that I do this video everyday and I combine it with a 15 minute walking cardio. For my condition, working out for long periods of time has the opposite effect, so I try to keep my workouts short and to the point. I found that for me, working out for 20-30 minutes a day (low impact exercises) helped me lose weight! I hope that helps 😊

[@SKZ._.LUVERBCILUVTXTTO]

DAMN WHAT U DOING

[@whoeverimnot]

So happy for you! That's great

[@kailaniward4101]

Thank you so so much for typing this reply out. It is a well needed encouragement! And congrats🎉

[@KerryWilkin]

This was my first pilates class and I really enjoyed it!! Easy to follow

[@EDID747]

Let's go I'll do it for a month wish me luck.

[@elitav4238]

My first search on this platform for pilates decided to click on yours just finished my first class I'm glad I did..I'm 53 yrs who has been dealing w antar fascitis for a while now which prevents me from doing other forms of exercise, decided today to look into this looking forward to making it a priority moving forward. I have been feeling tired a lot, achy for a bit on and off..For soemone who has not workout in awhile I found it just right.Thank you for taking the time..Blessings

[@jessicasz]

I LOOOVE your energy! 🥰🥰 I don't get dopamine easily after workouts (because of my audhd) but when the instructors energy is fun and happy I also feel fun and happy after. I will most definitly come back to your channel. 🥰 I used to have a zumba instructor that gave me the same feeling so I liked doing those classes and it's so rare for me to find new classes I like. Thank you so much ❤️

[@gabyszabo9615]

Love these quick options for when I don’t have much time. Love that u emphasized the importance of Back Extension; I find that move v. challenging, but I know it is good for me! Thank u!

[@FlowWithMira]

Yes let's keep moving and good things will happen!

[@atthebeach2swim]

That was a beautiful flow. You provided very skilled cueing necessary to execute these Pilates exercises appropriately to get the most benefit from them. I especially liked Diamond legs, or butterfly, for seated spinal rotation so that the spine is long and straight. So many people cannot sit on the floor with a straight back and so they are hunched over doing these exercises. Thank you. So generous of you to offer this workout for free.

[@rawere1234]

I didn't feel like a fat person that can't do shut! Awesome ♡

[@christinasmith83]

I love these beginner videos! I had my 3rd child 2 years ago & I'm just starting to try to get back into shape, & these videos are just so helpful!!

[@jore1294]

FINALLY SOMEONE MADE PILATES AND LITERALLY FOR """" BEGINNERS""" ! THANK U SO MUCH

[@redstarapche]

I would like to thank you for your Pilates for beginners. You are very, very detailed, informative, and teach me to be aware of body movements, posture, alignment, breath awareness. Mira's technique is precise, thoughtful, patient and inspiring. I totally recommend these sessions to anyone the least bit curious about how to tone muscles, posture emphasis, alignment, strengthening, alleviating back pain, and more. I am 76 and have been exercising many years. Flow with Mira is an engaging, wonderful opportunity to keep a body strong, supple, and healthy. Thank you Mira for all your help.

[@joannayeung3705]

Thanks Mira for your gentleness for a beginner like myself😅

[@debbietuson7591]

59 today and this is going to be the best month of the year 🎉thank you for a fabulous starter class I will try for a month ❤

[@courtneyturnbull7453]

Thank you. By far one of the best beginner Pilates videos. Very attainable the first time doing. Thank you!

[@peggyfalbo1741]

Hi Mira, brilliant quick flow. Just what I needed. Thank you

[@FlowWithMira]

You're so welcome Peggy. I'm glad you enjoyed the class!

[@BillieHolstein-mc6vg]

Just started pilates . I was intimated by what I have heard others say. Glad I chose Flow with Mira! Easy to follow and I great workout

[@endyzc]

I was preganant 2 years ago , and I’ve lost so much weight due to breastfeeding , but 4 months ago i’ve just started gaining weight in my middle abdomen , diastases recti is called. Also been doing yoga for 3 months and i definetly feel stronger but my belly is still flab 😅. so, i give this routine a try, since I see a lot of the recommended moves for diastasis. Today is my second day. I will update my comment in 2 weeks to let you know how its going ❤ Thank u Mira.

[@makasal546]

I'm starting this 8 months postpartum and I hope we both get some results! We got this!

[@mybaileybuddy]

Great routine! I had a long day and this really made me feel so much better.. thank you!

[@FlowWithMira]

You're so welcome Polly! I'm glad you are feeling better 💖

[@Sandy-m2h]

Another great exercise from you! Such a great teacher! The best!

[@Sjim_15]

Loved this workout ❤ my daughter was able to follow along as well!

[@makasal546]

Starting my journey to recover my stomach muscles after birth a little late postpartum. But this is so simple it makes me feel like I can commit to it! I used to tease about pilates but look at me noooww ❤

[@d.r.07_]

It is a real beginner class .. I love it ❤️

[@kirstyelvin4100]

This is amazing, first time doing Pilates and it really helped with my back but I felt I achieved something too! Thank you

[@excellentdriver]

this made me so excited about working out! maybe pilates was my thing all along

[@stephanieradke9678]

Loved this! Definitely a great start for beginners.

[@FlowWithMira]

Well done, so glad you loved it! What was your favorite exercise?

[@janetgarciaphotography]

This was great! Really for beginners!

[@StephanieReihs]

Thank you Mira, I loved it!! See you tomorrow ❤

[@sannethewitch]

Exactly what I needed today!!

[@raymanning98]

thanks Mira... I'm new in you channel, looking for 15min excersices.

[@Calipl1]

Wonderful practice, perfect lenght for a hot evening thank you💗👍!

[@FlowWithMira]

You're so welcome Cali!

[@janebradshaw1637]

I love your classes! Thank you Mira

[@FlowWithMira]

You're so welcome Jane!

[@princessminecraft9915]

Thank you so much Mira

[@FlowWithMira]

You are so welcome!

[@lisashepherd688]

I enjoyed that a lot! You made it easy to follow, especially with the breath awareness!

[@SAM-ke9gr]

Love you Mira🙆🏻‍♀️💕 you are the best 👍🏻 from Korea 🥰

[@FlowWithMira]

Thank you so much 💖

[@waleskacurvelo]

I LOVED IT!!! Great Job Mira!!

[@FlowWithMira]

Thank you 😄

[@rebeccabarber2976]

Awesome explanations of each movements

[@amesz6667]

LOVED THIS, THANK YOU SO MUCH! you now have a new sub! 🩷

[@elenastarr1111]

This was perfect! Thank you!

[@FlowWithMira]

You're so welcome!

[@christinewoelke2602]

Perfect for my break time!!❤

[@yousrabenouali1179]

I enjoyed this so much ❤ Thanks a lot Mira

[@jennmcdonald]

Still loving it

[@jennmcdonald]

Saved and followed

[@elizabetheastman]

What’s the level before beginner because I have no idea what she’s talking about with neutral pelvis position etc.

[@charmayaria]

Same

[@brittamilligan6278]

Felt great

[@tinac4628]

Awesome! Thanks so much.

[@FlowWithMira]

You're very welcome 😊

[@darthwader7062]

Thanks for quick pilates 🎉

[@FlowWithMira]

You're so welcome Darth!

[@Glowing.444]

Best Pilates

[@dimadeit25]

When I say I love Mira, I mean it! She can do no wrong! I don’t care! She saved my body! 😂❤

[@МаріяВиговська-х3я]

Thank you!❤

[@FlowWithMira]

You're welcome 😊

[@Sara-iq5nt]

Hi can I do these exercises I have diastasis Recti and want to strong my core muscle

[@dinanordy4058]

I feel great!

[@susanprevost4856]

Sooo good 🤗

[@FlowWithMira]

Thank you for moving with me Susan 💖

[@LeticiaSanchez-nq2xv]

❤

[@bratzillla]

Is this good for weight loss? I don’t feel like I did anything

[@ingridsanchez9787]

I think pilates is more to strengthen your core than actual weight loss. You might to supplement with cardio like walking / running.

[@urskamere9578]

I am confused with exhale and inhale

[@ingridsanchez9787]

Same. I can’t keep up.

[@nessaschaoticthrillz7065]

Please please please give me a like each day y’all so I can come back and do this

[@staveenayoganathar8527]

lets goo

[@kendraallison3862]

I couldn’t feel anything and I thought this was easy and then I stood up . I feel so sore lol

[@FlowWithMira]

Hehe pilates can be sneaky like that. Sometimes it doesn't happen until the next day. Thank you for joining me on the mat Kendra 💖

[@RituSingh-ei5in]

Is it okay to do with disc bulge

[@eugeniap8900]

😊

[@FlowWithMira]

💖

[@zelomcswell635]

This is the start of my pilates journey and i enjoyed it so much. Indeed for beginners, easy to follow but could sweat you a lot. Thank you, Mira. 🫶

[@friendlyneighbourhoodbisex4811]

I feel like I've been born again oh my god

[@jonathancayten4154]

You my dear, are looking very good 😜

[@ingridsanchez9787]

It’s not cute to harass people.

[@JudyQuintana-q9s]

Perhaps you should call this an intermediate class. It was not for beginners.

[@rui4724]

Unfortunately, this is about as beginner as pilates gets. That shit is HARD

[@Rosefire_15Official]

Is there yoga in this? I can't do yoga

[@BlowingDummy-w6t]

Miller Brian Allen Donna Davis Anna

[@RoseMueller-h7c]

Hall Ronald Johnson Dorothy Clark Steven

[@-jz5mm]

Love video but the sound is awful so your voice kinda cracks up and some words are not heard

[@rav43]

my pet ant died after i did this workout. Its your fault, Mira.

[@meepmeep2052]

You're going a bit too fast, this breathing rate made me dizzy

[@FlowWithMira]

Thanks for the feedback! Everyone's breath and pace are different, and that's totally okay. Mine changes day to day. It's all about finding what works best for your body at the point of time. Here is a trick I use. Did you know you can slow down KZbin videos? Here's how: Click the gear icon (⚙️) in the bottom right of the video Select 'Playback speed' Choose 0.75x speed This might help you match the breathing rate more comfortably. Remember, it's always okay to pause or take breaks too. How about trying the video again at a slower speed? Let me know if that helps!

[@meepmeep2052]

@@FlowWithMira thank you :))

[@FlowWithMira]

@@meepmeep2052 You're very welcome!

[@FlowWithMira]

@meepmeep2052 You're very welcome ☺

[@ii_wix0wq.360]

LOVE YOU💍💗💗💗💗💗💗💗💗💗

[@arushisingh930]

wtf is that SHHH u keep doing so annoying

[@ingridsanchez9787]

She’s exhaling.

[@bhukyathanuja9620]

Don't make shhhh sound please

[@sterrejimmink4592]

These instructions are rubbish

[@sarahh2023]

I love the fact you dont use music. Thanks!

[@betsyarehart5441]

Very newbie to anything Pilates. I think I like it! Age 69 so I’m seriously beginning to work on fitness. I don’t care about longevity I just want to feel as good as I can for however long I have.

[@peachdonutx]

You look great for 69

[@jxb7309]

My back feels SO good after doing this!

[@FlowWithMira]

Well done!

[@LevelingUpMyLife]

Thank you. I'm a total beginner that's not fond of exercise. This was do-able and has me feeling good! I can't wait to continue my Pilates journey as days go on.

[@elinoldland9153]

Loved this class! You really make it easy to follow for beginners. I appreciate that!

[@김세준-s9i]

i js heard my back thank me after this

[@kwookiee0504]

Excited to start my Pilates journey with you, Mira! 🖤

[@quinnfolan2891]

first pilates class where i felt like i could actually do the moves. thank you!!!

[@cozyreaderspack3975]

First day of Pilates, have slowly started incorporating stretching every morning First time doing exercise of any sort in sooo long🤣🤣 Some of these exercises i can’t even do today tho I tried, but I’ll get there!

[@Valholla03]

Today is day 3 for me and it’s my first time getting through the whole video 😂 I’m looking forward to seeing my progress after a full month. I’m committing to doing this daily even if I don’t have the time or energy to get through the whole video!

[@xmaiziemoonx]

Gonna start doing this every day I’m currently 160cm and around 55-60 kilos ill do monthly updates

[@sootica-sidhe]

This was fine apart from the instructions on breathing, I felt like I was told to inhale and exhale almost at the same time..

[@theaniebeanie123]

Thank you for an ACTUAL beginner workout! Love this and so easy to follow. You are a great instructor :)

[@watchthetomato]

This is not beginner friendly. About halfway through has you to do a full situp with no support at your feet, then goes into a painful rocking movement where you roll like an egg. If you don't have abs yet, or a VERY cushy yoga mat, this video is not for you.

[@Paradox-g9w]

Can anyone please tell me why every time I do set ups I feel pain in the center of my belly like hernia pain? Although I don’t have hernia and I’m 20 yrs old

[@anoukori316]

You've such a great way to motivate me through my exercise, I absolutely love these

[@justlikem12]

you explain every movement !i like a lot,your smile give me power!thanks

[@FlowWithMira]

Thank you Ειρηνη for your kind words! I'm glad you enjoyed the class.

[@slcoskun1232]

More 15-20 minutes beginner workouts please. They would be better if dumbells, stability ball, resistance bands, mini ball, circle or ankle weights are used. Thank you. This is my favourite workout

[@reformers_of_india]

very effective i loved it

[@hilalgumusay1883]

İt is perfect for me!! I got an abdominal surgery this was a good and low impact start for me!!

[@ngrossy]

excellent Mira!!! gracias miles

[@FlowWithMira]

De nada Natalia!

[@amandahanley6860]

Found my new morning routine 🥰 thank you Mira 💕

[@FlowWithMira]

Good morning Amanda, this is a great way to get warmed up for your day 💖

[@oemalya6011]

me too😊