Pilates Mini Flows (47 Min Class) - Side Body Focus for Strong Side Planks

In this Pilates Mini Flows class, we’ll focus on the side body (obliques, outer hips, glutes, shoulders). I hear from a lot of you that side plank exercises are especially challenging for you (they ARE tough!), so this class is focused on working towards a stronger side plank. And even if you don't want to improve your side plank, this is a great workout for the side body. :)
For access to more classes like this, you can become a Patreon member: / nicolepearce
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 (2:00 - 2:45 minutes long). You'll do it twice on the right then twice on the left. You rest for 30 seconds in between completed sequences.
Between each of the different flows, you get a little over 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.
02:52 Warm Up & Mobility
09:10 Pilates Mini Flows Workout
Flow 1 - Side laying bottom arm long (preview 01:33)
-(30 sec) Top leg lifts and lowers
-(30) Both legs lift together
-(30) Add torso lift
-(15) Hold at the top
-(30) Hold torso lifted, top leg lifts and lowers
-(30) Hold torso lifted, both legs left and lower
Flow 2 - Side series on forearm (preview 22:10)
-(15 sec) Leg circles
-(15) Reverse direction
-(30) Sweep forward for two, back
-(30) Modified side plank hip lifts
-(15) Leg circles holding hips up
-(15) Reverse direction
-(15) Staggered side plank hold
Flow 3 - Straight-arm side series (preview 34:11)
-(30 sec) Side bend
-(30) Thread the needle pike
-(45) Combo side bend and pike
-(15) Hold side plank, top leg lifted
44:43 Cool Down & Stretch
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[@SavannahStuermer]

Great workout, it was definitely more challenging than I had anticipated!

[@Gabik2011]

revisited this one today. my lats and hips were 🔥

[@marthaledesma4695]

Thank you!! This is an excellent class!!! Thank

[@LinhNguyen-rs5nr]

Great workout for side body. I really enjoy this class. Thank you so much, Nicole!

[@kellypantaleoni5166]

Not homing to lie.. this was tough! I’m glad it’s over😉 Thank you for the challenge 🌸

[@daynab.6996]

Awesome. Felt this more in my outer hips which are always weak and can impact my running game! Thanks!

[@heatheranderson3283]

Really enjoyed this work out. Something different, challenging, & fun (now that it’s over lol)

[@nicolepearcemovement]

Haha glad you enjoyed it! :)

[@jenwearing3076]

wow did that ever challenge my shoulders.

[@ug2651]

Looked so easy before doing it. Anyone else struggle with shoulder rather than wrist strength?