Level: Beginner Duration: 10 mins
This quick Pilates flow routine will give you a gentle full-body workout and needs no equipment — not even a mat!
You can do this gentle Pilates flow workout:
► as a warm up (before your regular exercise routine)
or
► as a workout in its own right — perfect if you’re short on time.
Each exercise flows seamlessly into the next one.
Flow is one of the six principles of Pilates so this video is a great way to practise moving as gracefully as a ballerina! ?
This video will help your:
✅ Neck and shoulders — releasing tension and tightness
✅ Back — encouraging gentle twisting and bending movements
✅ Legs and hips — through performing a simple but effective squat
✅ Balance — improving your stability
Use Pilates breathing when instructed to do so. That means inhaling through your nose (pushing ribs sideways and keeping your shoulders relaxed) and then exhaling out through your mouth (bringing your belly button towards your spine and contracting your pelvic floor muscles, both at about 25% of your total effort).
This beginner-friendly Pilates flow sequence includes the following exercises:
- Head turns
- Shoulder shrugs
- Spine twists
- Squats
- Balance
- Side bends