30 Min Reformer Pilates Workout no equipment | Intermediate Mat Pilates

This is a full-body mat pilates workout that I translated from my favourite reformer exercises. In 30 minutes you will feel the same benefits as a reformer class, just with no machine. Bring out your pilates mat and let's start this intermediate class!



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Flow with Mira is a Pilates lifestyle channel that creates positive content to create a deeper connection to your body through movement. If you want to develop balance, core strength, flexibility, and find freedom within your body. You've come to the right place. Join me now and take steps towards feeling our absolute best. Thank you so much for watching and subscribing to my channel!

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DISCLAIMER: Flow with Mira strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in movement and exercise. You should understand that there is the possibility of physical injury when participating in any exercise or exercise program. If you engage in this exercise or exercise program, you agree that you do so at your own risk and voluntarily participate in these exercises.

[kalipress]

This class felt like being on a reformer. Excellent thank you.

[notyourbusiness]

I guess I found my new obsession for next few months♡ This is just perfect and has everything I need for a daily workout in just 30 min. Mira you're my saviour! Your pilates flows as well as your way of teaching/explaining is just perfect! mashaAllah❤

[jasspro]

I had a problem with my back, tried everything under the sun but nothing worked. After one month of this particular workout, my back problem is GONE! Thank you so much Mira. You're blessing from the sky❤

[sv]

I have been doing your workouts for about 7 months! And I can say I will continue doing it, because I love the simple way of you teachings. This workout is fantantic! Great teacher!

[_Troy__-.]

I just started Pilates. I'm working my way up to this workout. Learning a small part at a time. Goals! Thank you Mira.

[DesignedForHim]

Ooh thank you! I'm currently at a beginner level, but look forward to trying this one day! Grateful for you 🌿🙌🏿💓

[melaniesharma]

What a wonderful class, thank you Mira! 💗

[cristinariagaguerrero]

Wow, what a wonderful and powerful practice!! Love it! Thanks Mira

[deviblye]

I am so glad I discovered your channel. You are an amazing teacher with great energy. How do I find the other classes in this series?

[stuartdunstan]

Thanks these classes are helping me recover from appendix surgery...thanks again ⭐

[kennethmontoya]

Really love this workout do more of these practices Mira u have been a inspiration and amazing trainer I really feel great after every work out u really stretch every muscle areas and all stiff muscles are relaxing have a wonderful evening see you next work out thumbs up always see you

[LelomsSunshine]

I love your classes. Probably hurt myself doing this one. But I loved it.

[kurtfranklin]

Thanks. New to Pilates. Really got a sweat going and a good stretch. I suck at those moves with the one leg out while posted on one knee and hand.

[-Pidi-]

Thank you!! I enjoyed the class very much

[Sherlockhamilton]

This was just what I needed thank you so much Mira!

[karenshifferd]

I enjoy your classes and your pace. And, that you include a section on the arms. Do you have exercises that focus on the (upper) inner thighs?

[maureenchilton]

Loved it - thanks a million- great cues 🫶🏻🙏🏼

[mauralewiecki]

Mira, great workout. I have two tears in my right supraspinatus. What is a good alternate for the slide plank stretch exercise?

[deborahadamsdesign]

i loved this class but how can I keep my knee level with my sitz bones when leaning on left or right hand ? thanks

[bridamiano]

Mira I love love your videos!

Question: whenever I do something with my left leg full extended on the ground and lift it or lower it if it’s in the air (even for circles) it pops. Am I doing something wrong or do I have the hips of a 90 year old man