20 MIN EXPRESS PILATES WORKOUT || Everyday Pilates For Energy (Moderate)

TopShop · May 22, 2024

20 MIN EXPRESS PILATES WORKOUT || Everyday Pilates For Energy (Moderate)

By TopShop Yoga and Pilates 20 min pilates, 20 minute pilates, 20 minutes pilates workout, at-home pilates, at-home pilates workout, at-home workout, everyday pilates, express pilates, feel good 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 20 minutes, pilates workout 20 minutes full body, pilates workout full body, total body workout 26 Comments

Video Transcript

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welcome back to move with Nicole today’s class is a 20-minute Express pilates workout that is perfect for when you don’t want anything too difficult but you want to move your body and feel energized so when you’re ready to get started roll out your mat and let’s begin [Music] let’s start sitting up tall in a cross-legged position rest your hands on top of your knees and close your eyes carefully drop your right ear down towards your right shoulder feeling a beautiful stretch through the left side of your knee and then drop your chin down to your chest take your head over to the other side let’s do this a few more times drop your chin roll your head over to the right then drop your chin and roll your head over to the left being very gentle here one more beautiful return your head through Center open your eyes inhale reach your arms up to the sky then exhale lower your left hand and stretch your right arm by your ear feeling a beautiful stretch through the right side of your body then inhale return through Center and exhale side bend over to the right reaching that left arm by your ear [Music] then carefully return through Center and let’s come on to our hands and our knees to gently warm up our spine on your inhale roll your shoulders back at your spine open through your heart then exhale round your spine and push back to child’s pose and again shift your weight forward inhale out your spine look up exhale round and press back to child’s pose let’s do two more like this moving with your breath foreign last one deep breath in open through your heart and deep breath out as you press back to child’s pose return through center now and find your neutral spine so draw your navel in and drop your ribs down to your hips let’s take some circles with our left knee so press your left knee back open it to the side and down press back open and lower two more then we’ll reverse it here we go open the knee draw it back and down open back and down just two more and last one extend your leg back now pointing through your toes and really draw your navel in reach your right arm by your ear lengthening through your spine then inhale lower your arm and leg down exhale lift inhale lower exhale lift six more make sure that your neck is nice and long in line with your spine keeping your gaze towards the top of your mind just two more inhale lower exhale lift inhale lower exhale lift keep your leg lifted now and return your right hand to the mat let’s take little circles four eight and seven six keep reaching through your toes four three two one now reverse four eight and seven keep drawing your navel in keeping your core engaged four more three two and one lower your knee down and let’s release our spine so inhale at your spine look up exhale round and press back to child’s pose just one more nice big breath in Arch your spine one big breath out as you round beautiful return through Center and let’s take it to the other side so this time let’s Circle our right knee back out and down back out and down two more and then we’ll reverse last one here we go Circle it the other way taking nice big circles really warming up that right hip two more and last one extend your legs straight back now and really draw your navel in reach your left arm forward by your ear and let’s lower everything down and then lift inhale as you lower exhale as you lift Sigma focus on finding length through your spine really reaching through your fingertips and reaching through your toes two more and last one hold your leg lifted lower your left hand to the floor and take those circles for eight seven six five four three two one now reverse four eight seven keep lengthening through your leg four more three two and one excellent job set your right foot down and let’s press back into a downward facing dog pedal your heels alternate bending one knee at a time and really press the floor away from you lengthening through your spine then carefully lower both heels down towards the floor and walk your hands back towards your feet keeping a soft Bend through your knees let’s just hang here for a moment releasing any tension to our spine maybe swaying side to side if that feels good for you then scoop your belly and roll yourself up vertebra by vertebra inhale reach your arms up to the sky and exhale release let’s now come into a squat Series so make sure that your feet are hip distance apart in parallel draw your navel in and bring your hands to prayer on your inhale squat down exhale press up inhale squat exhale press six more make sure that you’re shifting your weight back into your heels sending your glutes far behind you and really drawing your navel in keeping your spine straight let’s do two more and on this last one hold the low in your Squat and reach Your Arms by your ears let’s alternate lifting our heels lift your left heel then your right your left then your right keep going sitting nice and low in those hips you’ve got eight more seven six five four three two and one lower your heels exhale press up lift your heels then inhale squat down exhale press lift your heels inhale squat just six more like this really squeezing your glutes activating your leg muscles at the top to find your balance just two more and last one well done let’s hold in our Squat and you know the drill pulse it out you pulse and pulse six more can you sit a little lower four three two and one well done press up to standing take a nice deep breath in reach your arms up and exhale release tuck your chin in and roll down walk your hands forward now coming into your plank position make sure your shoulders are over your wrists tuck your hips under and really engage your abs on your inhale bend your knees press back exhale shoot forward to Plank and then lift your left leg and again inhale press back exhale shoot forward and lift your right leg keep going six more like this as you lift your leg really think of squeezing through your glute let’s do two more inhale press back exhale shoot forward lift your leg last one beautiful job lower both knees to the floor untuck your toes and come down onto your belly come up onto your fingertips inhale roll your shoulders back lift your chest into a beautiful Cobra then exhale lower one more inhale roll your shoulders back lift your chest open through your heart and exhale lower then press yourself up cross your feet behind you and let’s come on to our glutes bend your knees in front of you with your feet hip distance apart and reach your arms forward take a nice inhale to prepare then exhale round back dropping your ribs down to your hips then inhale come up and exhale round back six more finding that beautiful C curve at the bottom where your hips are slightly tucked under and you’re dropping your ribs down to your hips engaging through your core two more inhale lengthen your spine exhale round back inhale lengthen and exhale round back hold in your C curve now on your exhale twist to the left lift your left knee inhale Center exhale twist right inhale center six more keep your shoulders down and back and your chest nice and open two more and last one hold through Center and take little pulses back and back really challenging that core here five more four three two and a one beautiful job inhale reach your arms up to the sky lengthen through your spine then exhale roll yourself all the way down onto your back rest your arms down by your sides and then shuffle your heels in towards your glutes making sure that your feet are hip distance apart tuck your hips under and roll your hips up into your Bridge position on your inhale lower your hips down and exhale lift them up inhale lower exhale lift just six more really pressing down through the heels of your feet and squeezing your glutes at the top three more two and a one let’s hold our hips lifted bring your right foot into the center and then lift your left knee to tabletop on your inhale tap your toes down to the floor exhale lift inhale tap exhale lift six more keep pressing down through the heel of your right foot and squeezing your glutes two more and last one hold your knee lifted and let’s pulse our hips up and up six more five four little higher three two and one lower your hips down to the floor and keep your left legging tabletop take your hands behind your head with your elbows wide and lift your head and shoulders then extend your right leg and let’s take some bicycles you switch and switch nice inhale and exhale really think of dropping your ribs down towards your hips flattening through your abs now let’s add a Twist you twist and twist nice inhale and exhale bringing opposite elbow to opposite knee let’s do eight more seven six five four three two and one beautiful job rest your head hug your knees in and then let’s return to our Bridge so set your feet on the floor and lift your hips to your Bridge position let’s now lift our right leg to tabletop then inhale tap your toes to the floor exhale lift inhale tap exhale lift Sigma keep your hips nice and lifted and make sure that they are level three more keep squeezing your left glute two and a one hold your knee lifted and pulse those hips for eight seven six five you’ve got it four three two and one lower your hips down with control and this time extend your right leg and hold on to the back of your leg lift your head and shoulders and extend your left leg long let’s pull our leg in two times and switch exhale exhale inhale switch exhale exhale inhale switch good job four more and three two and one keep your legs in the same position and take your hands behind your head let’s twist it out you twist and twist try to keep your legs nice and straight you’ve got it eight more seven six five four three two and one rest your head hug your knees in and then Rock the length of your spine up to seated let’s come into a push-up position for our final series of class so make sure your hands are underneath your shoulders shift your hips forward and tuck your toes under let’s take one tricep push-up and then lift your knees and open into a side plank then lower your knees and repeat one tricep push-up and then open into a side plank on the other side six more inhale Bend exhale press inhale side plank and exhale Center keep going moving at your own pace moving with lots of control three more to go two inhale Bend exhale press inhale open exhale close last one and on this last one let’s hold in our side plank and lift our hips for eight and seven really push the floor away from you five four three two and a one take it to the other side and let’s lift those hips four eight and seven six little higher five you can do it four three two and one return to your plank position and let’s now pull our knees across our body to the opposite elbow so you pull and pull nice exhale and exhale try to keep your hips nice and low and really press down through your shoulders we are working our obliques here let’s do four more three two and one from here speed it up just run those knees out you run run run run you’ve got it keep your energy levels up this is the final push of class just four more seconds three two and one let’s hold in our plank to finish you can do it tuck your hips under press down through your shoulders and take one deep breath in and deep breath out well done lower your knees untuck your toes and press back into a well-deserved child’s purse take nice deep breaths here inhale through your nose and exhale through your mouth shift your weight forward now to your hands and your knees and step your left foot to the outside of your left hand lower your hips and open through your heart then reach your left arm up and back and just take a few rolls of your wrists releasing any tension take a few circles in one way and then reverse it in the other direction beautiful return your left hand to the floor shift your hips back and straighten your left leg folding over your leg if that feels good for you just feeling a beautiful release through the back of your left leg then carefully re-bend your left knee tuck your back toes under and press back to a downward facing dog let’s switch sides step your right foot to the outside of your right hand drop your back knee and open through your chest [Music] then reach your right arm back behind you and take a few rolls of your wrists circling in One Direction and then in the other direction [Music] then return your right hand to the floor shift your hips back flex your right foot and straighten your leg folding forward over your leg if that feels good for you [Music] then carefully re-bend your right knee tuck your back toes under and press back to a downward facing dog let’s take one deep breath here nice inhale and exhale then lower your knees cross your legs behind you and let’s find a comfortable cross-legged position on your inhale reach your left arm up and exhale twist over to the right finding length through your spine as you melt into this twist return through Center and other side inhale reach your right arm up and exhale twist over to the left beautiful return through Center and let’s now finish class like always with one last pink inhale reach your arms up to the sky and exhale lower your hands down to your heart thank you so much everyone I hope you enjoyed today’s quick 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 I hope you have the most beautiful day

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.

What We Offer

At Top Fitness Influencer, we provide a wealth of resources to help you get the most out of your yoga and pilates practice.

Here’s what you can expect:

Expertly Designed Workouts

Our collection of certified instructors has created a variety of yoga and Pilates workouts tailored to all fitness levels and goals. Whether you’re looking to improve flexibility, build core strength, or find balance, we have the perfect routine for you.

Comprehensive Training Guides

Our in-depth training guides provide step-by-step instructions and tips to help you master the fundamentals of yoga and pilates. From beginner poses to advanced techniques, our guides cover everything you need to know to practice safely and effectively.

Wellness Tips and Articles

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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Join Top Fitness Influencer with our vibrant community of yoga and pilates enthusiasts. Connect with like-minded individuals, share your progress, and find support and motivation to stay committed to your practice.

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Why Choose Top Brand Clothing?

Durability: Made from high-quality materials, Top Brand Clothing products are built to last, ensuring you can rely on them for your intense workouts.
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Performance: Designed to enhance your performance, these products support your movements and help you get the most out of your workouts.

Top Brand Clothing Products We Recommend

Yoga Sets: Perfect for your yoga sessions, these sets offer flexibility and comfort.
Activewear: Versatile and durable, activewear from Top Brand Clothing is ideal for both yoga and Pilates.
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Sports Bras: Provide the support you need with sports bras that are designed for maximum comfort and performance.
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Getting Started with Top Fitness Influencer

Ready to embark on your journey to improved flexibility, balance, and core strength?

Here’s how you can get started with Top Fitness Influencer:

1. Explore Our Workouts

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.

2. Read Our Training Guides

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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Become a part of the Top Fitness Influencer community and connect with fellow enthusiasts. Share your progress, ask questions, and find motivation and support from like-minded individuals.

4. Shop Top Brand Clothing

Invest in high-quality activewear from Top Brand Clothing to enhance your practice. Browse their collection of yoga sets, activewear, shorts, sports bras, and swimwear to find the perfect gear for your needs.

Focus on Your Well-Being Today

At Top Fitness Influencer, we believe that everyone deserves to experience the transformative power of yoga and Pilates. By incorporating these practices into your daily routine, you can improve your physical and mental well-being, reduce stress, and find a greater sense of balance and harmony.

Who Am I?

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.

Join us today and start your journey to a healthier, happier you. With our expert resources, motivating community, and top-quality activewear from Top Brand Clothing, you’ll be well-equipped to transform your body and mind.

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20 MIN EXPRESS PILATES WORKOUT || Everyday Pilates For Energy (Moderate)