QUICK PILATES WORKOUT- Abs & Bum for Beginners & Intermediates- Class under 30 minutes

QUICK PILATES WORKOUT- Abs & Bum for Beginners & Intermediates- Class under 30 minutes

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A quick Pilates class and with the only equipment needed being a pillow or block, you have no excuses not to squeeze it into your day. We’re focusing on the abdominals and glutes in a safe, controlled manner.

This is suitable for beginners and intermediate; please stick to your level. It is contraindicated for osteoporosis, osteopenia and pregnancy.

Please subscribe to get all the latest videos including exercise tutorials and classes. And visit www.balancedrootspilates.com for any further information.

Exercise list:
Constructive Rest Position
Hip flexor opener
Scissor Arms
Puppet Arms
Pelvic Tilts
Ab Prep 1/Shoulder Bridge + Add ons
Ab Prep 2/Crunches + Add ons
Vortex
Cross-legged side bend
Cross-legged spine twist
Cross-legged saw variation
Sideline clams
Sideline single leg lift
Sideline single leg circles
Open book
Back extension prep
Single leg kick
Child’s pose
Roll down + hamstring stretch
Quad stretch
Shoulder circles
Shake down

Music by Chris Zabriskie- Air Hockey Saloon. Used under Creative Commons


Recommended Article:

A Easy But Effective Way To Lose Fat After 40, 50 and Above

An inability to get fit is rarely because someone doesn’t know what to do. If they don’t have the proper drive and knowledge, many people will hold back. You have to make it fun, and these pieces of advice will assist you.


Music is helpful to listen to while working out. Your body will not be able to resist the rhythm of the music. A lot of people instinctively react to music when they hear it. You can make your workout more rewarding and fun if you pick music that will make you feel like you are dancing. You don’t even realize how tired you are from the workout because you are getting so much enjoyment out of “dancing.” Incorporating music into your workout routine can make time fly by faster so you exercise for longer.


You should invite some friends to join you when you start your exercise program. Work outs go by more quickly when you have people around to have conversations with. It allows you to focus on the pleasant company you are with rather than on your body. In addition, it is an excellent way to socialize when you don’t have a lot of time. When you have friends to exercise with, it becomes a fun activity.


Exercise video games are a fantastic method for getting a workout. What makes these particular games so amazing is that you don’t feel like you are working out because you are concentrating on the game instead of the workout. Taking your mind off of your body will make working out much easier.


You may feel embarrassed to work out in front of other people. This can be the most challenging part of your exercise program! When you have workout clothes that you feel comfortable wearing, it is a huge boost to your self-image. There are tons of choices to choose from. Be creative with your workout clothes. Adding a bit of creativity and fun to what you wear while exercising can help motivate you to exercise.


Doing the same exercises every day will get boring fairly quickly. If you find your workout tedious, there’s a good chance you will quit doing it. If you vary the types of exercises that you do regularly, you will not get bored and will motivate yourself to stay interested. Loss of interest makes it extremely difficult to stick to a workout regimen, so use your creativity to find ways to keep it fun and engaging. If you quit for even a few days, it can be hard to build up that momentum again.


Do not be afraid to pat yourself on the back, you deserve it. Keep motivating yourself to reach new fitness goals. A simple reward can be very rewarding. Treat yourself with a new outfit after reaching your goals. You could even reward yourself with a small portion of something you really love to eat, a tiny and tasty treat.


Exercising doesn’t have to be boring. With a good frame of mind and a positive approach, you will have a lot of fun. Take a new attitude toward fitness by applying these helpful ideas.

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Dr. Mary Lee Vance
Dr. Mary Lee Vance
specializes in diet and weight management. He is associate professor of health, behavior, and society at the JHKs Bloomberg School of Public Health, with joint appointments in medicine and human nutrition.

2 Comments

  1. This is the most helpful class. Thank you very much.
    I hope you will do another full length class.
    Have found no other class to match it in clarity.
    thank you

  2. This is the most helpful class. Thank you very much.
    I hope you will do another full length class.
    Have found no other class to match it in clarity.
    thank you

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