Tabata

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A Roaming Therapy
If you're wanting to keep things low impact, then you need try these seated exercises for seniors.

The Chair

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PilatesConAndre Studio by Andreina Sanclaudio/Pilateselhatillo on Instagram: "Yoga Block Series 💙 * Haz 10-12 Rep de cada ejercicio de esta creativa serie con #yogablock 😍, puedes hacer 2-3 rondas si deseas 💪🏻🔥. Dale like ♥️👍🏻, guarda 📌 y pruébalos 😊. * Besos Andre 💋💋💋 * * * #pilatesmat #pilatesmatwork #matpilates #pilatesworkout #pilateswithprops #pilatescaracas #pilatesvenezuela #pilateselhatillo #pilatescontemporaneo #pilatescomamor #pilatesover50 #yogablockworkout #pilatesandbarre #pilatesandyoga #pilateseveryday #pilatesforeverybody #pilatesparatodos #pilateando #pilatesfusion #fusionpilates #pilatespractice #pilatescomacessorios #pilateslifestyle #pilateslife #womanfitover50 #pilatesexercises #pilatesfusiontraining"

Block

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You're just 20 minutes away from a total body workout guaranteed to leave you sore! This challenging full body workout combines 5 effective exercises to burn out every major muscle group, from legs and back to arms and core!

Full Body

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Jordan Artman on Instagram: "SAVE this foam roller workout for your next at home Pilates style low impact movement🩵 Especially if you feel neck pain or have a hard time engaging the lower core muscles during typical ab workouts, a foam roller is a great way to target the deep core & get in a super effective workout in a short period of time! Try it out & let me know what you think✨ • • #foamrollerworkout #athomepilates #athomeworkouts #workoutsforwomen #athomefitness #foamroller #foamrollerpilates"
SARA TALBERT | master instructor on Instagram: "Take the pain of stiff hips away! Start your week off strong with this set of 7️⃣ Who this is for? 🪑Those that feel tight in the hip flexors. This could be an athlete, someone that logs long hours at a computer and sits for consecutive hours or a teacher that stands for hours. Tools needed: a form roller, barrel or bolster to lift hips higher off the ground. Purpose: to move the legs from the powerhouse with a long spine. Move within your unique R.O.M. 1. Up / down 2. Frog legs 3. Scissors 4. Helicopter 5. Bicycle 6. Beats 7. Criss cross Lots of variations out there and many exercises to add here. Save and try! Tag a friend or share with someone that is required to sit for long hours."

Foam Roller

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Whitney Houlin || fitness • home workouts on Instagram: "Obliques on 🔥! Torch your core with these stability ball exercises targeting the obliques and core. Pick your top 3-4 favorites and add them into any other workout you do, 10-12 of each per side! Save it or lose it! . . #obliques #core #coreworkout #corestrength #bodyweightworkout #bodyweighttraining #personaltrainer #workoutideas"
BONDI RISE PILATES on Instagram: "I’m loving teaching with the Pilates ball at the moment! Both online and also in person! 🌶️ it’s so versatile! This is a full body 14 minute workout! Try 1 minute of each workout and then switch sides! To try a full length class using the ball head to the link in my bio and sign up to the 7 day free trial to Bondi Rise online 🔗 #pilatesworkout #pilatesmat #pilatestime #pilatesmethod #workoutathome #pilatesathome #pilatesglutes #pilatesfit #pilatesmove #lunges #lowerbodyworkout #pilateslove #pilateseveryday #pilatesmatwork #pilates #matpilates #pilatesmat #pilatesinstructor #pilatesallday #pilateseveryday #pilateslovers #pilatesstudio #pilatesform #onlinepilates #onlinepilatesplatform #londonpilates #ukpilates #bondirise #bondirisepilates #pilatesg
Women fitness | Home workout on Instagram: "💚💚I recorded verbal cues because stability ball form is tricky! Let me know if this was helpful? 🤍 Do each move 8-10 reps. 🤍 2-4 rounds. . . ⚠️”If you started today, you are better than yesterday.” . . ✨ Share this post with your friends so they can benefit from these tips too♻️ . . ⚠️Remember, consistency is key and every small step brings you closer to your goals🌟 you got this! . . . . Cc @fitstylegrace #women77fit #homeworkout #fitmom"

Pilates Ball

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6 Exercise Moves That Will Instantly Lift Your Butt - Coveteur: Inside Closets, Fashion, Beauty, Health, and Travel
Booty-, Thigh-, and Abs-Toning Workout From a Victoria's Secret Model Trainer - YouTube

P.Volve

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Cheryl Walker on Instagram: "🤩Bear Plank Variations ✨Bear planks have similar core benefits as regular planks but with less lumbar compression 🙌🏽 ✨If you struggle with planks because of lower back discomfort, give these a try 😃 ✨Bear planks are just as effective and challenging!  ✨You want to keep the knees hovering just a couple inches off the mat.  1️⃣Heel Lift 2️⃣Leg Extensions 3️⃣Knee Taps 4️⃣Shoulder Tap 5️⃣Donkey Kick 6️⃣Rock & Twist 🌟Try for 6-8 each and 2 sets for a quick core workout 🔥Tip: Keep the tailbone tucked under and lower abdominals engaged. 🔥Make sure to move slowly through the movements. 🌟Enjoy the shake! 😅 . . . . . #homeworkouts #homeworkout #womensfitness #exerciseathome #workoutsforwomen #pilates #exercise #nogym #nogymneeded #coreworkout #core

Planks

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Fitness designed for Women on Instagram: "𝟲 𝗕𝗼𝘀𝘂 𝗖𝗼𝗿𝗲 𝗠𝗼𝘃𝗲 𝗖𝗶𝗿𝗰𝘂𝗶𝘁 ⠀ Want to challenge your core while avoiding back pain? 𝗦𝗔𝗩𝗘, 📌 𝗮𝗻𝗱 𝗴𝗶𝘃𝗲 𝘁𝗵𝗶𝘀 𝗰𝗼𝗿𝗲 𝗰𝗶𝗿𝗰𝘂𝗶𝘁 𝗮 𝘁𝗿𝘆! 20 seconds on 10 rest for each exercise twice before moving to the next exercise Chronic back pain is more common in women due to: ⠀ ✅ Pregnancy: 🤰weight shifts and puts more stress on back ✅ Declining estrogen over time resulting in increased osteoporosis ✅ Pelvic bone changes due to hormonal changes through a females life leading to more SI joint issues and Piraformis syndrome ⠀ Strong core helps to make a strong back! ⠀ #corecircuit #bosuabs #bosucore #bosuballworkout #bosuball #bosuworkout #bosupilates #bosutraining #workoutsforwomenbywomen #balancetrainer #abworkouts #

Bosu ball workout

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10 Best Pilates Ring Exercises to Sculpt Those Abs in Six Packs – DMoose
10 Best Pilates Ring Exercises to Sculpt Those Abs in Six Packs – DMoose
The Pilates ring is a multitasking tool that strengthens muscles with creative workouts. Here are the go-to Pilates ring exercises from an instructor.

Pilates Ring

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Featured Review: Wow!! The sweat was literally dripping off me doing this! I could hardly grip my weights! You def need a sweat towel close by for this one! Xx Such a different way to work out but you really feel the barre burn like no other workout — Kathryn W.

Barre

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HOW TO PREVENT NECK PAIN DURING AB EXERCISES | Quick Pro Tips - YouTube
neck pain during crunches - Google Search

Troubleshoot

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Balance

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Body Bar

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PilatesConAndre Studio by Andreina Sanclaudio/Pilateselhatillo on Instagram: "Serie con Pica o bastón 🧹♥️ * Pasa los vídeos ⬅️ y mira en detalle cada ejercicio 😍. Haz entre 10-12 repeticiones de cada uno, si deseas puedes hacer 2 rondas 🌶️🌶️🌶️. * Que tengas una linda semana Andre 💋💋💋 * * * #pilatesmat #pilatesmatwork #matpilates #matwork #matworkout #pilatesworkout #pilatespractice #pilatescaracas #pilatesvenezuela #pilateselhatillo #pilatesover50 #pilateseveryday #pilatesparatodos #pilatescontemporaneo #pilatesandbarre #pilatesandyoga #pilateswithprops #pilatesfusiontraining #pilatesfusion #pilatestraining #womanfitover50 #pilateswithprops #pilatescomamor #pilatescomacessorios #pilateando #pilateslifestyle"
Sophia | Weight Loss Tips | Home Workout | Women Fitness on Instagram: "BURN ABS 🔥 . . @dansatolye #abs #absworkout #workout #workoutmotivation #exercise #exercicioemcasa #exercisemotivation #fitness #weightloss #weightlossjourney #legday #weightlosstips #weightlossmotivation #legworkout #weightlosstransformation #fitgirl #exerciseroutine"

Weightless Barbell

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Fire up your butt and core muscles with this BURNOUT WORKOUT -- designed to add on as a finisher to any workout to add an extra booty-burning work!
iako on Instagram: "MINI-BAND GLUTES WORKOUT 🍑 Building strong glutes has never been simpler! These are some of my go-to mini band exercises that are perfect for home or travel workouts. For runners, strong glutes are crucial! They play a key role in injury prevention and keeping you running stronger for longer. HOW IT WORKS: Perform each exercise for 45 seconds, followed by a 15-second rest. Aim for 1-3 sets for an effective session 🔥 1️⃣ Double Leg Lifts 2️⃣ Single Leg Pulses 3️⃣ Rainbows 4️⃣ Step-Outs 5️⃣ Quadruped Straight Leg Extensions 6️⃣ Forearm Straight Leg Kicks 7️⃣ Prone Hip Abduction Let me know how your glutes feel after this one! 💪✨ ——————————————— ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ 🩷 SAVE & SHARE 💪 DO IT 📲 TAG & COMMENT 🎥@running.yana #gluteworkout #bootyworkoutathome #homeworkou
Viktorija Krisjansone on Instagram: "20 Min Glutes, Fat Burning Tabata with Band Workout.     ✅ Do each exercise 20 Sec. Take 10 Sec breaks in between exercises. Take 1 min break in between rounds.    🔁 Repeat this workout 2X.    Share your love by leaving a like or comment. ❤"

Glutes

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Chair

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Cara Metz on Instagram: "15 Minutes to Kickstart Your Over-40 Fitness Journey! Starting is HARD. Trust me, I get it. But you don’t need hours in the gym or complicated routines to see results. The secret? Start small. All you need is 15 minutes to begin building strength, energy, and confidence. How do I know this works? Because it’s what I’ve done for years—and it’s what’s transformed the lives of countless women I work with. Here’s the perfect 15-minute workout to kickstart your journey: 1️⃣ Single Leg Extensions & Chest Press 2️⃣ Knee & Torso Twist 3️⃣ Double Extension 4️⃣ Arm & Leg Crosses 5️⃣ Frog & Chest Fly Do each move for 50 seconds with 10 seconds to transition, and repeat the circuit 3 times. You’ll feel stronger, more energized, and ready to take on the day! 💥 Want to tak
Katy Bath | Pilates by Katy on Instagram: "15 mins a day is our Pilates challenge this month! It’s not too late to join in, all classes are fully guided + on demand ✨ JOIN through the link above or head to katybathpilates.com MEMBERSHIP is just £7 monthly ($9USD) cancel anytime or save 25% when you go yearly ✨ Enjoy! ❤️ . . #pilates #pilatesworkout #homeworkouts #athomeworkouts #mobility #mindfulmovement #pilatesinstructor #pilateslovers #pilatesathome #pilatesroutine"
Embody your SAVAGE💅🏽 on Instagram: "ABS BURNER INCOMING! 🔥 We’re halfway through, baby! 💖 Just 7 minutes to set those abs on fire! 🔥 So throw on your fave HOT GIRL playlist, own this workout, and let’s get that core snatched! 💪 Tag me in your sweaty selfies and make sure to SMASH that link in my bio!✨"

Core

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WorthyFitQ on Instagram: "Lose weight and sculpt your arms and back at the some time✅ But remember that you need to add calorie deficit to lose weight to get amazing results✅ Light Dumbbells Required (3-7 Pounds)✅ Do Each Exercise For 1 Min. (4 Sets)✅ 30 DAY FULL BODY PROGRAM AVAILABLE (link in bio)✅ #backfat #weightloss #fatloss #burnfat #fatburningworkout #cardioworkout #exercise #motivation #fitness #getfit #personaltrainer #reels #explore #viral #worthyfitness"
Stacey Roberts | Home Workouts | Fitness for all on Instagram: "Biceps and Triceps Workout - Two Ways I love using dumbbells at home or the gym, and here is a great option with bands for when you travel or just want a change. DB - 10-12 Reps Band - 14-18 Reps 1. Bicep curl mid range flasher 2. Tricep kickback 3. Side serve 4. Wide tricep extension 5. Hammer curl 6. Tricep kickout Comment “SAVE” for a link and more info on my Black Friday app and program deals. The largest discounts I have ever offered! Band: @hopefitnessgear 20% off code fitnessmomness Dumbbells: @wegym_fit 10% off code fitnessmomness10 #bicepsandtriceps #bicepsworkout #tricepsworkout #triceps #biceps #armworkout #upperbodyworkout #armworkoutsforwomen #fitnessforwomen #fitnessforall #fitnessmotivation #homework
Estera | Online Fitness für die Wechseljahre on Instagram: "🦋 ACHSELFALTEN | BH-SPECK Ran an die Problemzonen! 💪🏼💪🏼😀 Mädels, eins steht doch fest: Fast jede Frau hat diese kleinen, aber lästigen Figurmakel. Kannst du etwas dagegen tun? Ja.Regelmäßiges Training zur Stärkung der Brust- und Rückenmuskulatur sowie das Tragen eines gut sitzenden BHs können helfen, diese Bereiche zu straffen und das Erscheinungsbild zu reduzieren. ➡️ Trainiere 3-4 mal pro Woche. ➡️ 🙌🏼 Heute schicke ich euch Teil 1 mit 6 Übungen und morgen kommt Teil 2. Ich wünsche dir viel Spaß bei den Übungen 🔥🔥🔥. 🦋 warte nicht, bewege dich 🦋 spüre die Wirkung und empfehle weiter 🦋 es kann noch jemandem helfen Folge mir -@estera_menomorphose - für mehr Pilates- und Bewegungstipps. 👉🏼 Hinweise: Haf

Arms

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Abs, Butt and Thighs -- 3 highly requested muscle groups to strengthen and tone. And you can hit all three of these target areas in this 15-Minute Abs, Butt and Thighs Workout for all fitness levels. Six bodyweight exercises to tone your abs, butt and thighs at home. Add this no equipment, 15-Minute Abs, Butt and Thigh Workout to your workout routine 1-2 times a week.
Adrienne Rabena | Barre Classes + Certification on Instagram: "Classic Pilates leg and glute work is spicy but relaxing at the same time. And when you know how to use the bands to imitate a reformer machine? 🤌🏻🤌🏻🤌🏻 Try this sequence when you want a nice burn but you don’t feel like getting up. And if you want a super spicy workout, you can do this workout in context in my class Pilates to Music on @barreeclipse 🌙 This month only we’re offering our biggest sales of the year on online barre classes, barre teacher training and props! Tap my bio to get it ✨ #pilates #barre #pilateslegs #anatomystudy"
yoga.health.tips on Instagram: "If you’re looking to improve your flexibility and haven’t found the right routine yet, If stiffness is making your yoga practice difficult. You can access my carefully selected stretches tailored for your flexibility routine => Link in my BIO @yoga.health.tips 10 min for those inner thighs 🔥 By @ania_75 -⠀ #yogaexercises #yogalifetips #yogaeverday #yogatutorials #yogalovers❤️ #yogatrainer #yogateaching #yogadayeveryday #yogabeauty #yogaroutine #yogamoves #yogadailypose #yogamorning #yogaposestoday #yogaeducation #yogahomepractice #yogahealth #yogatipsforbeginners #yogamood #yogapratice #yogahappy #yogaworks #yogaguide #yogatip #yogalifestyles #yogagoal #yogaworkout"

Legs

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V A N E S S A . F I T N E S S on Instagram: "Are u in this week? #5minuteworkout #homeworkout #quickworkout #cardioworkout #travelworkout #noequipmentworkout #fastworkout #beginnerworkout #doanywhereworkout #lowimpactworkout"
V A N E S S A . F I T N E S S on Instagram: "Are u in this week? #5minuteworkout #homeworkout #quickworkout #cardioworkout #travelworkout #noequipmentworkout #fastworkout #beginnerworkout #doanywhereworkout #lowimpactworkout"

Cardio

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Sara Zavaglio on Instagram: "ALL LEVELS MORNING MOVEMENT ☀️ If you feel stiff and sore after waking up, this morning mobility routine is for you 🩵 1️⃣arm swings x10 2️⃣heel raises with arm circles x8 3️⃣alternate knee to chest x8 4️⃣alternate thigh stretch x8 5️⃣thigh stretch hold 30s each side 6️⃣wide legged thoracic rotation x8 7️⃣knee bends x8 #mobility #morningroutine"
Andrea -Mom Fitness: Diastasis, Postpartum & More on Instagram: "Raise your hand if you have tight achy, hips✋ Do you want more video like this for ideas? I am not a mobility specialist, but I have struggled with a hip issue and was even told I needed a hip replacement 2 years ago due to a misdiagnosis from an MRI and by 4 doctors! I have a highlight bubble on it and a full two podcast episode on it breaking it all done in detail. I got a second MRI spring of last year with a different outcome!!! It was nuts! I worked like crazy on my hip mobility during this time as it was the one thing I could do! I went from not being able to squat with good form for a while to releasing an app this year with TONS of squat variations. From only being able to do the beginner option for the second move
Yoga Tips Channel on Instagram: "If you’re looking to improve your flexibility and haven’t found the right routine yet, If stiffness is making your yoga practice difficult. You can access my carefully selected stretches tailored for your flexibility routine => Link in my BIO . 5 moves to mobilise your hips + why you need to introduce them into your practice ! 🙌🏽 When hips are tight, they increase the load and cause overuse of the spine. In addition to the benefits of improved range of motion and circulation and decreased back pain, opening the hips can create an energetic shift or release as well. Why Are The Hips Important In Running? The hips are important because they give us balance and drive. They connect our core muscles and our legs. If the hips are not moving efficiently, the

Stretching

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Yoga Daily Practice on Instagram: "8 Spine-Loving Moves That Will Change Your Life Forever   ⁉️Need some exercises to keep your spine feeling mobile?   Check out these 8 exercises:   🔘 Forward Fold Twists (with toe hold) 🔘 90/90 + Overhead Reach 🔘 Child’s Pose to Thread The Needle 🔘 Forward Fold and Rock 🔘 Kneeling Cat Cow 🔘 Segmental Roll 🔘 T-spine opener 🔘 Wide Leg Learning Forward   — Tag someone who needs to see this ❤️ —————— post by @themobilitymanual —————— #yogadailypractice #yogadaily #kneepainaid #jointhealth #mobilitytraining #exercisetips #movementismedicine #functionalmovement #spinemobility #spinehealth #spine #spinecorrector #spinestretch #healthyspine #spinecare #spineanimation"
Yoga Daily Practice on Instagram: "Start your day with these 5 simple yet powerful yoga poses to support women’s health and hormone balance. Thanks for sharing @ania_75 #yogadaily #yogadailypractice"

Yoga

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Tone - Sculpt - Stretch on Instagram: "MINI PILATES WORKOUT - I LOVE the Pilates Resistance band - so underrated! Try this mini workout with me for core, glutes and arms -let’s go! 1️⃣ Pencil pull downs 2️⃣ Roll back with dumb waiter 3️⃣ Rollback band up and over 4️⃣ Double leg stretch 5️⃣ Single leg stretch The band workout is excellent ALL areas but it needs to be long so you have space to stretch your arms away at the same time 🔥 Try 40 seconds on 20 seconds off - just 2 rounds See the link in the bio and sign up for your free 7 day trial Monthly subscription £9.99 / Quarterly subscription £21.99 / Annual subscription £59.99 No contracts - No obligations - Cancel anytime #bandworkouts #bandworkout #resistancebands #pilates #pilatestv #pilatesathome #onlinepilates #online
Danica Osborn on Instagram: "Banded legs and glutes—that means you can do these exercises anywhere! These moves are lunge free, squat free, and joint pain free. Try 10 reps, each leg, 2-3x through! I’m using a medium resistance band. My band is a Spri resistance band. Joint friendly, low impact, leg strengthening, booty building awesomeness coming your way!"
Ashley Beito | DASH Fitness on Instagram: "✨BOOTY WORK✨ Um, excuse me?! But my LADIES ARE ABSOLUTE 🔥 Please show them some LOVE below and LIKE this band workout! 💜🩵 Bands: @hopefitnessgear code: ASHLEY20 Virtual workouts: dashfitness.studio . . #bandworkouts #bootyworkoutathome #bootyworkout #hopefitnessgear #homeworkouts"

Resistance Band

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Build a strong, defined core in just 7 minutes with this quick ab workout. These are seven of my favorite standing core exercises to strengthen the upper abs, lower abs, obliques, deep transverse abdominal muscles and pelvic floor. Build functional core strength, improve ab definition, and raise your heart rate with this guided quick ab routine.
Aggeliki | Pilates Workouts on Instagram: "Full body Workout 🔥 Strengthen, tone and lengthen your entire body with this powerful and effective workout which will also challenge your core stability and balance. Always focus on your breath moving slowly and with control engaging your core muscles at every rep. 10-12 reps each exercise (each side) and repeat for 2-3 rounds for an extra challenge. Save and give this workout a go ✨ Outfit @lilybod 💗 #fullbodyworkout #coreworkout #corestability #homefitness #athomeworkouts #homeworkout #pilatesmat #matpilates #pilatesbody #pilatesfit #exercisemotivation #bodyweightworkout #bodyweighttraining #pilatestrainer #pilatesinstructor #pilatesworkout #pilatestraining #absworkout"

Abs

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Pauline Perina on Instagram: "Try this Core Workout and lmk how you did 💪🏽🔥 Outfit: @womensbest 💛🖤 Workout Format: Perform each exercise one after the other with minimal rest in between. After completing all exercises, take a 1 min break before repeating the circuit for a total of 3 rounds. 1. Ball Pass Over: 10 reps 2. Crunches: 15 reps 3. Knee Tucks: 10-12 reps 4. Core Rotation (dumbbell is optional): 10 reps per side 5. Ball Roll-out: 10 reps 6. Plank Knee Drives: 10 reps per side Let’s get that core fired up! 🔥 —— #coreworkout #stabilityball #abs #abworkout #coreroutine #fitness #fitnessmotivation #workoutroutine #fitspo #explorepage"

Stability Ball

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