15 MIN EXPRESS PILATES WORKOUT || At-Home Mat Pilates (Beginner Friendly)

TopShop · May 17, 2024

15 MIN EXPRESS PILATES WORKOUT || At-Home Mat Pilates (Beginner Friendly)

By TopShop Yoga and Pilates express pilates, full body pilates, full body pilates workout, Full Body Workout, mat pilates, move with nicole, pilates for weight loss, pilates full body, pilates full body workout, pilates workout, pilates workout 15 minutes, pilates workout 15 minutes full body, pilates workout full body, total body workout 35 Comments

Video Transcript

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foreign welcome back to move with Nicole today’s class is a beginner Friendly Express pilates class you won’t need any equipment just yourself and a mat so when you’re ready let’s begin let’s start our class today in a cross-legged position sitting up nice and tall place your hands onto the sides of your rib cage on your inhale take a breath in through your nose let your ribs expand sideways into your hands then exhale through your mouth as your ribs close in and down towards your hips and again inhale through your nose ribs expand outwards exhale through your mouth as your ribs close in and down two more inhale through your nose keep drawing your belly button in exhale through your mouth last one inhale and exhale beautiful release your hands reach your left arm up and over feeling a beautiful stretch through the left side of your body then take it to the other side reach your right arm up and over keeping both sitting bones firmly rooted down into the floor let’s come to our hands and our knees now make sure your hands are underneath your shoulders knees underneath your hips inhale arch your spine roll your shoulders back then exhale around your spine and gaze towards your navel one more deep breath in open through your heart and deep breath out as you round through your spine find your neutral spine now so nice flat back and really draw your navel up towards your spine extend your left leg back behind you flex your foot and lift your leg to hip height bend your knee in on your inhale then exhale press it back so inhale pull your knee in exhale press it back six more like this now either stay on your hands or come down onto your forearms if that feels better for you wherever you are make sure that your spine is nice and straight that you’re not arching your back and that you’re keeping your gaze in between your hands and last one hold your leg extended back and let’s just point our toes and flex you point and flex six small really lengthening through your left leg and lengthening through your spine two more and last one now hold your toes pointed let’s tap to the right lift then tap to the left and lift so nice big rainbow legs here try to keep your hips parallel to the floor you’re really working your glutes as well as your core here see if you can tap a little bit further over to the left if you can let’s do one more and now hold your length through Center let’s draw some big circles so you Circle and circle keep your hips Square to the floor four more three two and one now reverse four eight and seven keep drawing your belly button in four more three two and a one flex your foot and let’s finish with pulses you lift and lift nice exhale and exhale just four more release squeeze your left glute two and one excellent place your left foot down press up onto your hands and then press back into a downward facing dog let’s pedal our heels alternate bending one knee at a time just to feel a nice stretch through the back of our legs then press both heels down to the floor walk your hands back to your feet and roll up to standing inhale reach your arms up to the sky and exhale release step your left foot forward now and let’s prepare for our lunges on your inhale lunge down exhale press up inhale lunge exhale press six more in this lunge we are slightly hinging forward from our hips so that we’re really work into our left glute a little bit more two more and last one now hold low in your lunge stay in that hinge and reach your arms back behind you with your palms facing up let’s flip our palms down and up down and up really working into the backs of our arms and our triceps capable lengthening through your spine just two more and last one hold your palms up and let’s pulse our arms up and up as we pulse down and down with our legs you can do it just eight more seven keep drawing your belly button in five four three two and one now hold low extend your back leg and let’s run it out you run and run really switching those arms keeping your left knee nice and bent really firing up that left glute eight more seven you’ve got it six five four three two and one excellent job shake those legs out your left glute should be feeling a little bit numb mine definitely was okay let’s step our left foot back now and repeat that on the other side so inhale lunge down exhale press up inhale lunge exhale press six more make sure your right knee is stacked over your right ankle and that you’re slightly hinged forward from the hips two more and last one good job hold low in your lunge reach your arms back with your palms facing up and this time we open close lift open close left six more like this and then we go back to those pulses four more you can do it keep drawing your belly button in two more and last one let’s pulse it out let’s go you pulse and pulse really Bend into those knees as you reach those arms up just eight more seven six five keep your neck nice and long three two and a one hold the low extend your back leg and let’s run it out here we go you run and run keep your right knee nice and bent and really switch those arms you’ve got eight more seven six five four three two and one excellent job shake those legs out then walk back to the back of your mat take a big inhale reach your arms up and exhale lower your arms tuck your chin in and roll yourself down walk your hands forward and let’s return to our hands and our knees draw your navel in and this time extend your right leg back and flex your foot on your inhale bend your right knee in exhale press back inhale Bend exhale press either stay up on your hands or come down onto your forearms like me if that feels good for you two more and last one hold your leg extended back let’s Point our toes and flex point and flex six small really think of one long line all the way from the crown of your head to the heel of your foot really lengthening through your right leg just one more good job now hold your toes pointed time for those rainbow legs tap to the left lift tuck to the right and lift how big can you make these rainbows keep drawing your navel in and closing your ribs in towards each other and down towards your hips to really help stabilize your body here [Music] try not to rock through your hips we really want to use the control of our body let’s do one more good job hold your leg through Center draw those circles for eight and seven make sure your hips are still facing the floor five more four three [Music] two and one now reverse four eight seven six five four three two one final move in this position flex your feet and pulse it up and up really drive your heel up towards the sky you’ve got four more three two and one excellent job release Your Knees Down press back into a child’s pose and wiggle your hips a little if that feels good then roll yourself up and come on to your glutes bend your knees in front of you and then roll down onto your back once you’re on your back imprint your spine so press your lower back down into the floor and then lift your legs to a tabletop position with your knees stacked over your hips so option one you can keep your head rested on the floor the whole entire time with your arms down by your side or option two interlace your fingers behind your head with your elbows wide and lift your head and shoulders up on your exhale tap your right toes to the floor inhale lift then exhale extend your right leg and inhale lift exhale tap your left foot inhale lift exhale extend inhale lift keep going so remember you can always rest your head on the floor and just do the legs really making sure that you’re keeping your lower back in contact with the floor you pick your option we’ve only got three more two more make sure that your chin is slightly dropped down towards your chest last one [Music] hold your legs in tabletop inhale tap both toes down lower your head then exhale curl everything up inhale lower tap your toes exhale curl up six more again first option is to keep your head rested and just do the legs this is your workout today so take it at your own level three more to go two more inhale lower exhale lift last one good job now let’s do our hundreds so option one keep one hand behind your head your other hand extended by your hips you can also place your feet on the floor if that feels better for you or option to extend both arms forward keeping your legs in table top here we go start pumping the arms it’s inhale two three four five and exhale two three four five if you want more of a challenge extend your legs up towards the sky and if you want even more of a challenge lower your legs to the diagonal and flex your feet wherever you are keep going inhale two three four five and exhale two three four five inhale through your nose and exhale through your mouth really pump those arms keep dropping your ribs down towards your hips you’re doing so well keep gazing towards your thighs two more rounds inhale two three four five and exhale two three four five last one inhale two three four five and exhale two three four five rest your head hug your knees in well done we only have a little bit left of class so let’s roll onto our side and prop ourselves up onto our right forearm First Option bend your right knee and extend your left leg long and then lift your hips up into a modified side plank and then let’s lower our hips down lift and then bring your elbow to the floor and open so hips lower lift then close the elbow to the floor and open second option is to come into your full side plank with your feet stacked on top of one another you take it at your own level you lower your hips lift twist and open [Music] okay breathing two more and last one let’s hold our hips lifted reach your top arm up to the sky and if you want to maybe lift your top leg for five four three you can do it two and one excellent job rest your hips down press yourself up and let’s take a mermaid stretch reaching your right arm up and over okay you’ve guessed it let’s take it straight to the other side to finish our class today take your right hand behind your head and here we go lower your hips lift then twist and open you lower lift twist and open stay with this or maybe challenge yourself with that full side plank wherever you are just keep breathing you can do it we only have four more and then class will be over so keep your focus two more can you lift those hips up a little bit higher and last one now hold your hips lifted reach your top arm up to the sky and if you can lift your top leg just for five seconds four three two and one well done lower your hips you are so strong and let’s press up into our mermaid stretch reach your left arm up and over and just take deep breaths really good job everyone let’s now stretch out our glutes so bend your knees in front of you and Let’s cross our left ankle over our right thigh flex your left foot and really open through your chest then drop your left foot over to the right sit up nice and Tall inhale reach your right arm up and exhale twist to the left really lengthening through your spine as you enjoy this twist [Music] carefully unwind and let’s switch sides this time cross your right ankle over your left thigh flex your foot and lengthen through your spine then drop your right foot over to the left sit up nice and tall inhale reach your left arm up and exhale twist to the right [Music] then carefully return through Center and let’s take a comfortable seated position on our mat sitting up nice and Tall let’s finish class like always with one last big inhale reach your arms up to the sky and exhale lower your hands to your heart thank you so much everyone I hope you enjoyed today’s beginner Friendly Express pilates class if you would like to see more classes like this don’t forget to like this video leave me a comment share this video with a friend or family member And subscribe to my channel thank you so much and have the most beautiful day [Music]

Welcome to Top Fitness Influencer

Your Destination for Yoga and Pilates Excellence

Are you ready to transform your body and mind with the power of yoga and Pilates?

At Top Fitness Influencer, we are dedicated to helping you achieve your wellness goals by focusing on flexibility, balance, and core strength. Whether you’re a seasoned practitioner or just starting your journey, our comprehensive resources and high-quality activewear from Top Brand Clothing will support you every step of the way.

The Benefits of Yoga and Pilates

Yoga and Pilates are two powerful practices that offer numerous benefits for your physical and mental well-being.

Here’s how they can enhance your life:

Yoga: Harmony and Relaxation

Yoga is an ancient practice that combines physical postures, breathing techniques, and meditation to promote overall well-being.

Here are some key benefits:

Improved Flexibility: Regular yoga practice stretches and lengthens your muscles, improving your range of motion and reducing stiffness.
Enhanced Balance: Yoga poses a challenge to your balance and coordination, helping to prevent falls and improve stability.
Stress Relief: The mindful breathing and meditation techniques used in yoga can help reduce stress and promote a sense of calm and relaxation.
Mindfulness: Yoga encourages you to be present and aware, fostering a deeper connection between your mind and body.

Pilates: Core Strength and Posture

Pilates focuses on controlled movements and precise techniques to strengthen your core and improve your posture.

Here are some key benefits:

Core Strength: Pilates exercises target the deep abdominal muscles, helping to build a strong and stable core.
Improved Posture: By strengthening the muscles that support your spine, Pilates helps you maintain good posture and reduce back pain.
Increased Flexibility: Like yoga, Pilates enhances your flexibility through controlled, flowing movements.
Body Awareness: Pilates promotes body awareness, helping you understand and correct your movement patterns.

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Stay informed and inspired with our wellness tips and articles. Learn about the latest trends in yoga and pilates, discover new practices, and find advice on how to incorporate mindfulness and relaxation into your daily life.

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Browse our extensive library of yoga and Pilates workouts and choose the ones that suit your goals and fitness level. Each workout is designed to help you progress and improve at your own pace.

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Dive into our training guides to learn the fundamentals of yoga and Pilates. These guides provide valuable insights and tips to help you practice safely and effectively.

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Hello, I’m Chris, the founder of Top Fitness Influencer. I’ve experienced firsthand the incredible benefits of yoga and Pilates, and I’m passionate about sharing this journey with others. I started Top Fitness Influencer to create a supportive community where people can come together to learn, grow, and achieve their wellness goals. Whether you’re looking to improve flexibility, build core strength, or find balance, Top Fitness Influencer is here to support you every step of the way.

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15 MIN EXPRESS PILATES WORKOUT || At-Home Mat Pilates (Beginner Friendly)