Inner Thighs & Glutes Pilates Mini Flows Workout (45 Mins) - Towel Needed

In this Pilates Mini Flows workout, we'll focus on the inner thighs and glutes (mostly inner thighs).
Watch a quick preview of class here: • Inner thighs and glute...
EQUIPMENT NEEDED FOR CLASS:
-Dish towel - we'll use it as a prop between our thighs AND as a slider. You could use a small pillow or Pilates ball instead. For the sliding portion, you can use a paper plate or magazine cover if you're on carpet.
In this class, we start with a quick warm up focused on mobility. We then move onto our mini flows workout. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class and turn it into a circuit.
Each of the three mini flows is a short sequence (1:30 - 3 minutes long). You'll do it twice on the right then twice on the left. You rest for 15 seconds in between completed sequences and 30 seconds between sides. We'll start on the mat and finish standing.
Between each of the different flows, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.
We finish class with a guided cool down and stretch.
02:24 Warm Up & Mobility
07:16 Towel Mini Flows Workout
Flow 1 - Bridge Series, towel/prop
-(30 sec) Squeeze in on prop
-(30) Pulse hips up and down
-(15) Extend leg and hold
-(15) Pulse in on prop
Flow 2 - Side Series, bodyweight
-(30 sec) Bottom leg adduction
-(30) Both legs together
-(15) Hold, top arm to ceiling
-(30) Roll back, bottom leg adduction
-(15) Leg circles
-(15) Switch direction of circles
Flow 3 - Standing Sliding Series, towel/slider
-(45 sec) Sliding warrior lunge
-(30) Hold low, back knee slides in and out
-(15) Pulse
-(30) Sumo squat
-(30) Sumo squat pulse with heels lifted
-(30) Legs together heels lifted
39:51 Cool Down & Stretch
RESISTANCE BAND MINI FLOWS CLASS (Outer Hips & Glutes Focus): • Resistance Band Mini F...
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-Instagram / nicolepearce
#innerthighworkout #pilatesathome

[@sessyashok5147]

I’m so excited 😆 obsessed with your content 🥰

[@laural2214]

Thanks so much Nicole!
Sharing this idea for all the people that love Nicole's classes! I send a $2 Super Thanks for every class I do to show my appreciation for these incredibly high quality & well-rounded classes.
What is a comfortable way for you to support your healthy body + Nicole? Perhaps a CZcams Super Thanks or by sharing and liking her classes? I love seeing the subscribers increase!

[@nicolepearcemovement]

❤️❤️

[@SavannahStuermer]

This was an awesome workout!!

[@edithhiereth3865]

I did the workout and I liked it! Thank you from Germany👍😀

[@cassidystalley8461]

Such a good burn. I really like the flows for day after strength/cardio workouts. Thank you.

[@careyhoersten9834]

My quads and inner thighs are so sore today from doing this yesterday! Thank you!

[@eb52867]

Thank you girl for this super hot 🔥 class
Keep going

[@jessicacampbell1903]

Can you do more all mat inner thigh, hip mobility, side lying. Love them

[@rsanmou]

I had to be concentrated all the time to get move the adductors like you said, ...thanks! I rid the stress of me 😊

[@melissaditerlizzi8047]

I really liked it, it seemed low impact, but actually it's quite tough! thanks nicole

[@reamonicasab]

It really works.Thank you nicole.You earn a subscriber😘😘😘

[@lauracowan3539]

Ooooh I really felt that!

[@laraerae4321]

This was a rough one! Loved it

[@sanne1061]

loved it!

[@amandabutler876]

I don't know about the rest of y'all, but I'm going to be walking a little funny for the next few days. Cue suspicious husbands everywhere 👀

[@nicolepearcemovement]

😂

[@katacharlotta]

I can't walk 😫

[@Mostafakasimandrade]

You are the most beautiful girl