The Pilates Core Class That Talks You Through Every Single Movement

Most core classes tell you what to do. This one tells you where to feel it.
In this 20-minute intermediate Pilates class for core strength, we continue the journey of connection — seeking the deep core that creates fluid movement and genuine, lasting strength.
Throughout, I'll be checking in with you: is your pelvis stable, are your shoulders wide, is your abdominal supporting your lower back, or is your lower back holding itself? Those questions are the work. Awareness is what turns an exercise into strength.

We move through seated C-curve work, leg changes, abdominal work, chest lift with rotation, the hundred, roll-ups, back support, side bridge, double leg kick, and finish in plank. No equipment needed.
This is intermediate work — but it's still gentle in approach. If you've been practising with me for a while and gentle flows have started to feel easy, this is a natural next step. Modify anything, rest whenever you need to, and come back to it when you're ready.

This class is part of the Body Wisdom Series inside the Flow with Mira membership — a beginner-intermediate series exploring body awareness, core strength, balance, and flowing movement.

⏱️ Timestamps
0:00 A Conversation With Your Body
2:19 Seated C-Curve and Roll-Back
4:00 Supine Leg Changes
6:00 Chest Lift with Rotation
8:00 Pelvic Rocks
9:07 Supine Spine Twist
11:00 Pilates Hundred
11:52 Pilates Roll-Ups
13:00 Back Support
14:22 Side Plank: First Side
16:01 Side Plank: Second Side
17:20 Double Leg Kick and Swimming
19:22 Quadruped to Plank Hold
21:07 Roll Up to Standing

💖 Try your FREE 5 Day Beginner Program https://www.flowwithmira.com/free-5-day-pilates-beginner-challenge


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ABOUT FLOW WITH MIRA
Flow with Mira is a therapeutic Pilates channel for anyone who wants to move without pain, build lasting strength, and feel genuinely at home in their body.

Every class is created by Mira — a BASI Faculty instructor, with 20+ years of clinical
experience. This isn't about pushing harder or chasing fitness goals. It's about learning to listen to your body, moving with precision, and building the kind of strength that supports your
real life.

If you're managing chronic pain, returning to movement after a break, or simply looking for a practice that actually feels sustainable — you're in the right place.

📩 New therapeutic Pilates videos every week — subscribe so you don't miss one.

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DISCLAIMER: This content is designed to support your movement and general wellbeing — it is not medical advice and does not create an instructor-client relationship. Flow with Mira does not diagnose, treat, or prescribe for any condition. Please consult your physician before beginning any new exercise program, particularly if you are pregnant, have had recent surgery, or are managing a
medical condition. All exercise carries an inherent risk of injury. By participating, you do so voluntarily and at your own risk. If anything doesn't feel right, please stop and seek professional guidance. Results vary. © Flow with Mira. All rights reserved.

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