15 min Abs and Hip Workout | Pilates for Beginners

In this 15-minute 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 low-impact 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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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

[@Nekoramenartontiktok]

First day!! It hurted alot >

[@inezstempski5656]

I really liked this workout. I could actually participate. The teacher is calm and explains the exercises well. No crazy music, which I really appreciate.

[@rv_4252]

Have you noticed any changes?

[@fersantillan3690]

Day 1: I was finishing my workout, and I said, "Let's do pilates it sounds fun." I mean, it was fun, but I arrived till exercise 6, i really like the guide in each exercise, I'm coming back!

[@gloomy_gal]

Wow that burned. I never did anything athletic growing up and I've never gotten cramps from workouts I feel so good after it though 😭

[@FlowWithMira]

This is one of the reasons I love pilates. Pilates truly is for everyone. No matter your fitness level you can target your weaknesses and build a stronger body. Well done 💖

[@---xf7ho]

@@FlowWithMiraHey do your exercises work for men?🥰

[@mallerys.4315]

Same girl

[@katemcclung4406]

I could do this whole thing just by how she explained the exercises, I didn’t have to stop and watch her then start!!

[@bethhood8888]

This is my favorite workout! So short but I can feel my muscles engaging so much- thank you!!

[@vaishnavi09876]

Results till now??

[@ewantarraf8708]

@@vaishnavi09876it just makes your core stronger doesnt help reduce fat if thats what you were thinking

[@largeduckgoosebehind]

Greater pointers throughout, and love how unlike so many other workout videos on KZbin there’s no obnoxious music or cheesy pep talks. Thank you! 😊

[@tshegom7864]

i love this channel so much. i hate working out but Mira makes it less lonely and difficult to do✨

[@gillianecruz8365]

This is the only workout where I don't even notice the time. I really enjoy doing this and find myself coming back to this workout 🎉

[@BryceHartman-jo7ic]

You're literally the best trainer I've ever had. I don't know how you come up with something different every time but I love it! Thank you for all that you do.

[@micahgoettl5933]

This was great! I love following workouts where the instructor actually explains through the whole thing rather than just shows with music over top.

[@nightcorevaem6358]

I love how she knows that last exercise really did make me feel like dying

[@mieke9815]

Never have I done such an amazing hip exercise! 🎉

[@nurfadhilah6073]

This is a to-the-point exercise. Short but punch the muscles. Thanks, Mira!

[@ashleemarie8693]

Will definitely be adding this to my routine. Hoping it will help my sciatica pain! Thanks so much for your video!

[@alainamaas1906]

I did this yesterday and I felt the burn - and man oh man do I feel it now that it’s the next day. EXCELLENT video!!!

[@clariceklappe]

Woah, that was AWESOME!!! Thank you for your service, Mira!!🥰

[@user-vp2fv6le5r]

Love you Mira, thanks so much for all these great classes to keep my hips and spine healthy!

[@carolinebatson4148]

What a great workout in 15 minutes. Thanks Mira 😊

[@vignesswarahari5752]

TBH, I have done so many abs exercises. Mira workout can easily reach out to relieve my long-time painful spot.i have suffered with this pain for a very long time,thank you! You are solid,Mira!

[@mariamatuskova9255]

Thank you, Mira ! Perfect workout❤

[@lilykarstrom598]

I FELT the burn! Great workout!!

[@alainaz7713]

I have had good exercises before but the way you explain where we should be feeling them and what to do so we feel them in the right areas is amazing!! What a great exercise, I’m ending my workout feeling great. I am definitely going to check out your other videos :)

[@lizayowell4869]

I had a really bad tib fib spiral fracture over a month ago. I do reformer Pilates regularly but after recovering from surgery, this is the only Pilates video i can get all the way through because it doesn’t involve getting on my knees where the rod incision is. It’s been keeping me strong!

[@cynthiasalazar2691]

I truly feel the burn the soarness the next day! Feels great!

[@pjm8747]

Thank you mira! this is a great start to my day. those leg raises were burning! i hope to continue coming back to these videos and the exercises get easier for me as i build strength

[@user-fb3xf6dc3n]

Love this 15 minute workout!

[@Nowindresistance]

I definitely felt the burn today!

[@drmelissawest]

Thank you so much, appreciate your generosity and your knowledge of pilates

[@user-ll9xn1rd6s]

Thank you! Perfect movements to fill in what's missing in push, pull, and leg days haha

[@julietallman7824]

Thank you Mira! That was surprisingly tough!

[@heavencox3]

Been doing this 2 days now!! I feel the burn in my thighs booty and thighs already!! Thank you for posting your expertise!

[@anonymom66]

this set of exercises has worked wonders for my left SI joint pain. Thank you!

[@magically_]

This was so fun to do, thank you!

[@pvwysecarlee]

i love this channel so much. i hate working out but Mira makes it less lonely and difficult to do

[@Saraflowerk]

This was great! Thank you. Like alot of people I'm here because of an injury. Excited to get my hips stronger!

[@joycesobel643]

Love this. Just enough for me.

[@perranozkay3843]

Thanks Mira, I love this one , will be in my daily rutine 🌹

[@sherilynooi131]

Great video! Love your explanations and clear instructions, including when to breathe. That last move with the drop is a killer! Looking forward to exploring your channel

[@taraheels2579]

Really easy to follow. Usually I can't keep up or get confused but I enjoyed doing this workout

[@radkid06]

Hey this is great! Thanks, needed some simple leg exercises for my body, core, these are awesome!

[@obvioustv481]

Thank you 🙏🏾 these workouts will help my knee injury by strengthening my hips and getting my alignment right.

[@FlowWithMira]

This is a great low-impact workout to strengthen without adding stress. Your ankles, knees, and hips are all connected and affect each other's form and alignment. Well done!

[@user-rp1fy7so5s]

this was my first pilates video EVER !!I felt so tired during the day even after 3 cups of coffee.But now with a little exercise i feel so much better???!!!This is amazing and i love that you don't have any music on

[@Romina.01]

How you explain the exercises is amazing 😊

[@JohnQ5]

Thank you especially for exercises 8-10 because WOW... I've never pursued fitness, and my glutes are burning in a good way.

[@mariaemeritaindraningrumsh303]

I have downloaded this video and will add it to my daily routine. Great one.

[@sanaabella8826]

Thank you🌸

[@OnTrip.Diaries]

My hip getting better too, thank You

[@daniellaquidachay124]

Thank you!

[@musicpassion43]

Loooved this! I usually hate not having a coach in the room with me, but it felt like I had one with her. She caught all the bad posture notes, especially the head lift one. I really felt that change once I changed my position :)

[@milli8100]

That was a great workout! Thank you!!

[@suef5302]

Wow! I just found you and really enjoyed your class. Thanks! I’ll be back!.

[@cafecomleite8131]

this is awesome!!!! rapazeada confia que é mto bom!!!

[@priscillawilliams2535]

Thankyou that was sore haven't done pilates for a while. It was good

[@heavencox3]

Really started to burn during the last few leg lifts. Love this and will be coming back three times a week to view

[@trucdangtruong7679]

Perfect!

[@priscillasantos5501]

Love the way you teach! Thank you ❤

[@FlowWithMira]

You are so welcome Priscilla. Thank you for joining me on the mat and your kind words 💖

[@zamanthamaefajardo820]

Love this

[@jeannetteosullivan2068]

oh great my body needed that thank u

[@OddWeird461]

Sheesh. I've never seen a pilates video explained so well. I thought 15 minutes would be kind of easy lol. Jokes on me! Loved it, thank you.

[@emilynicholson8160]

I think this is my favorite workout on youtube so far❤

[@FlowWithMira]

Thank you for your kind words Emily 🔥💖

[@mikaylacarpenter3639]

I’ve only done this three times. One week in im already noticing it’s helping with my weak bladder 😭😭 nothing else I’ve tried has helped. ❤️❤️❤️❤️

[@carozen1256]

This one goes to my playlist ! Thanks a lot Mira for this combination !

[@FlowWithMira]

You're welcome 😊

[@user-ss5vi8uw7o]

رجاء ترجمي كلامك الى اللغه العربيه​@@FlowWithMira

[@FlowWithMira]

@@user-ss5vi8uw7o مرحبًا، إليك كيفية ترجمة هذا الفيديو إلى اللغة العربية! الخطوة 1: قم بتشغيل CC للفيديو انقر على أيقونة "CC" الموجودة على شريط التحكم في التشغيل الموجود أسفل الشاشة. الخطوة 2: افتح قائمة إعدادات الفيديو انقر على أيقونة عجلة الإعدادات الصغيرة لفتح قائمة إعدادات الفيديو. هنا، سترى خيار إعدادات "الترجمات المصاحبة/CC"، إلى جانب إعدادات التشغيل الأخرى. الخطوة 3: افتح ميزة الترجمة التلقائية انقر على "الترجمة التلقائية" لفتح قائمة اختيار اللغة. الخطوة 4: اختر لغتك يتم تشغيل ميزة الترجمة التلقائية في KZbin بواسطة Google، لذا هناك أكثر من 120 لغة للاختيار من بينها. قم بالتمرير لأسفل حتى تجد اللغة التي تريد ترجمة الفيديو إليها. وهذا كل شيء! اجلس واسترخي وشاهد بقية الفيديو مترجمًا باللغة التي تختارها.

[@_anapinheiro]

It was so great! Thanks , Mira 😍

[@FlowWithMira]

You're welcome Ana 😊

[@hmhhealthmeanshappiness]

Kudos to all who showed up and put in the effort! 🔥💦💪🏼

[@MaryBultemeier]

Love it!

[@mushroombeansoup]

thank you mira ! i couldn't complete the whole workout yesterday but its my day two today and i finished it, not a very big thing i know but im satisfied ! day 1 done !

[@mushroombeansoup]

still on it ! January 28 complete

[@julesgray810]

I like how you explain the proper form. I would rather have less range of motion but actually use the intended muscles. With my hip dysplasia undiagnosed for decades, my body has complex compensatory muscle engagement I unconsciously developed. The hip exercises in this video were great even though I can barely do the left side by the end.

[@tiffanyreyna6949]

This was a good one!

[@envygirls9846]

Wow, i feel so good.

[@myacrawford2453]

been dealing with some sciatic pain due to hip weakness…geez louise did this get me right

[@monicaalvarado1166]

Challenging and nice!

[@laurawopat5297]

I'm new to pilates. I've done these exercises twice during my gym routine and I can see the effects starting to show already. Easy to follow video. Thank you :)

[@karzalbukhari9820]

Does it lose hip fat

[@ngrossy]

great work!! thanks a lot Mira 🤗

[@FlowWithMira]

You're welcome 😊

[@klssmich]

my new fav workout!!

[@FlowWithMira]

Thank you for joining me on the mat 😊💖

[@alaabaki1918]

That was extremely relaxing👌😌😍😍

[@nnennaloveth7460]

loved, thank you! I felt it more in my hips instead of glutes. same for anyone else/ was that the point? (wanna make sure form is good)

[@AnjaliJadav09]

its hard for the first time but feel really good🤗

[@ollierahanian7190]

fabulous. just fabulous. Thank you!

[@FlowWithMira]

Glad you enjoyed the class! Thank you for joining me on the mat 💖

[@momofit]

Mira thankyou so much❤

[@FlowWithMira]

You’re very welcome. Thank you for joining me on the mat 💖

[@user-ob8uu5qb1e]

I thought the leg exercise was a little difficult But thank you, I love you so much. I enjoyed the exercise and it was comfortable💙💙

[@Weightlossjourney-xh7rh]

This is my new daily work out 💞

[@FlowWithMira]

Well done, keep up your consistency 💖

[@jayteeanshudube901]

This is my first day doing this let and wow i feel good now i will check in 1after 15 days

[@cozycorner1163]

Ils 15 days today i think

[@csscott9803]

Excellent workout 💪☺️💪

[@FlowWithMira]

Glad you liked it!!

[@Marlene612]

Love this - thank you.

[@FlowWithMira]

You are very welcome!

[@Marlene612]

I got through awkwardly but ok it on day 1, boy was i sore the next day. What a workout. You make it look easy. I did some of these actually decades ago! To be honest I’m 73 now w two hip replacements and I’m going to be doing this with you every other day ‘til I can do it proper and as gracefully as you..I hope. Great workout, great work! Thank you ever so.

[@chamberofsecretstarot8965]

Nice lil workout 💪 😊

[@JustFar1da]

theres some exercises i couldnt do espescially the breathing ones and i couldnt keep track with her but overall i think this exercise is beneficial

[@samjean2024]

You are great thank you

[@FlowWithMira]

You're very welcome 😊💪

[@user-nf1cu6bi2c]

Thanks a lot🙏 this is wahat I needed ❤

[@FlowWithMira]

You're welcome 😊

[@Lizzy514]

thank you!

[@FlowWithMira]

You're very welcome Elizabeth !

[@juliet5533]

Thanks!

[@FlowWithMira]

Thank you so much Juliet for supporting my channel. Big love to you 💖😊

[@elizabethgrosvenor153]

I don't have enough room to do all of these exercises properly, and I think I did one hip more than the other, but, hey, at least I did it! Day one done! 🎉

[@Katie-kj9lp]

My glutes are still wondering what just happened😳 Such a good workout; I'm definitely going to start doing it regularly!

[@putticweet]

Thank you, 🥰🙏

[@FlowWithMira]

You’re welcome 😊

[@gurminderkaur1714]

That was great beginner workout

[@FlowWithMira]

Thank you so much, I'm glad you liked it!

[@user-tm2zb8bv6d]

Thank you so much

[@FlowWithMira]

You're most welcome!

[@karolin77ful]

It was great! Thank you!😊

[@FlowWithMira]

You're very welcome 😊

[@AsS-no9dh]

Thank you so much ❤

[@FlowWithMira]

You're welcome 😊

[@hian7720]

Thank you Mira! Can someone answer me what “neat breath” is at 00:34？ Thanks!😊