Part 4 // 15-Minute Complete Beginner Friendly Full Body Pilates Flow // No Equipment

Welcome to the final day of our 4-part beginner Pilates series! Today’s 15-minute Pilates routine combines all Pilates moves from the previous parts into one 15min complete routine! This flow is perfect for anyone new to Pilates or getting back into movement.

Follow along for all 4 parts, including three 5-minute sessions and a full 15-minute Pilates flow at the end of the series!

00:00 – Intro / Get Ready
00:21 – Dumb Waiter
01:12 – Arm Circles (R)
02:04 – Arm Circles (L)
02:54 – Abdominal Curls
03:44 – Alternating Toe Taps
04:36 – Alternating One Leg Stretch
05:27 – Shoulder Bridge
06:19 – Spine Twist
07:09 – Modified Spine Stretch
08:01 – Cat Cow
08:51 – Bird Dog
09:42 – Alternating Leg Crunch
10:35 – One Leg Kick (R)
11:25 – One Leg Kick (L)
12:17 – Cobra
13:07 – Modified Side Kick (R)
13:59 – Clams (R)
14:50 – Modified Hip Twist
15:43 – Modified Side Kick (L)
16:33 – Clams (L)
17:34 – Spine Stretch
18:10 - Outro/Done!

Don’t forget to like, subscribe, and hit the notification bell for more quick workouts, stretches, and wellness tips!

🎵 Here’s where i get my music:
https://share.epidemicsound.com/g7ioea

❤️ Donations to this channel allow me to continue creating free and accessible content.
If you'd like to donate click the link below:
https://www.paypal.com/pools/c/9k2w6D...
Thank you so much for your kindness and support!


#homeworkout #pilatesforbeginners #noequipmentworkout #fitfromhome #coreworkout #pilates #beginnerpilates #pilatesworkout #pilatesbeginnerseries #fullbodyflow #fullbodypilates #lowimpactworkout #fitnessjourney

DISCLAIMER
Please consult your doctor or healthcare provider before starting any exercise. If you feel any pain or discomfort at any time, stop right away, modify the exercise if needed, or try another routine. By choosing to join in, you acknowledge that you are voluntarily participating at your own risk, and Rachel Kim Limited will not be responsible or liable for any injury or loss that may result from following this workout video.