20 MINUTE FULL BODY WORKOUT | At-Home Pilates

TopShop · May 29, 2024

20 MINUTE FULL BODY WORKOUT | At-Home Pilates

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hello lovely people and welcome back to my channel today i have a 20 minute pilates workout for you so when you’re ready let’s start in a child’s pose on your inhale shift forward to tabletop arch your spine and look slightly up feeling a nice stretch through your back exhale round your spine gaze towards your navel and press back to child’s pose let’s do this movement a few more times inhale shift forward arch your spine looking up and exhale round shift your hips back finding your child’s pose let’s do this one more time just because it feels so nice for our back so inhale shift forward arch your spine then on your next one exhale find your neutral spine pulling your abdominals in curl your toes under and press back to downward facing dog feel free to pedal your heels here alternate bending your knees and then pressing both heels down into the mat inhale bend your knees keep pressing through your shoulders shift forward into high plank shoulders over wrists again inhale bend your knees shift your hips back exhale shift forward high plank two more inhale press back exhale shoot forward one more inhale and exhale hold your plank lower your left knee down keep your right leg extended and extend your left arm forward let’s lift arm and leg up and down four times three two more exhale and inhale last one hold arm and leg lifted let’s pull elbow to knee and extend so exhale as you pull elbow to knee inhale as you extend two more and last one let’s hold our arm and leg extended and pulse the leg up and up just for six more five four three two and one lower your hand and your knee down and let’s press back to child’s pose just for a moment before we repeat that whole series again let’s shift forward back to our hands and our knees step your feet back finding your plank and inhale bend your knees shift your hips back exhale high plank so three more of these inhale push back exhale shift forward two more this is a really great exercise to warm up our shoulders and our abdominals last one hold in plank let’s lower our right knee now left leg extended right arm extended forward exhale lift arm and leg inhale lower four times two more and last one let’s hold at the top exhale pull elbow to knee and inhale extend as you exhale draw your ribs down towards your hips [Music] two more [Music] and last one let’s hold our arm and leg lifted and pulse up for eight seven six five four three two and one beautiful job guys walk your knees back a few inches so you can shift your hips forward into your push-up position and lower yourself all the way down to the front side of your body inhale let’s lift our chest rolling our shoulders back mini cobra and exhale come back down one more inhale lift your chest maybe coming up a little bit higher this time and exhale lower down push yourself up and come on to your glutes finding a seated position on your mat with your legs at a three quarter bend and your feet hip distance apart inhale reach your arms forward lengthen your spine exhale round your spine finding your c-curve inhale lengthen and exhale around your spine dropping your ribs to your hips two more times exhaling through your mouth each time that you round your spine back and last one hold your seeker let’s stack our forearms exhale tap right knee to your arm and lower then left knee and lower so exhale as you lift your knee inhale as you lower now keep going with this or option to add a twist so exhale bring opposite elbow to opposite knee keeping that nice c-curve keeping your abdominals super engaged dropping our ribs down towards our hips couple more [Music] and last one hold both feet down and let’s just twist it out so just twist and twist you exhale and exhale good you’ve only got four three two and one reaching your arms up towards the ceiling now straighten your legs let’s stretch over our legs taking a nice deep breath hopefully your abs are nice and awake now and ready for a little bit more of a workout so holding on to the backs of your thighs let’s roll ourselves all the way down to our back with control then imprint your spine pressing your lower back into the mat lift your legs to a tabletop position squeeze your thighs together hands behind your head elbows wide let’s lift our head and shoulders up and down abdominal curls so exhale as you curl up inhale as you lower it down we do eight of these good five more try to keep your knees stuck directly over your hips here and as you curl up really exhale and drop your ribs down towards your hips two more and last one hold your curl now let’s release our hands by our hips and get ready for hundreds it’s inhale two three four and exhale two three four extend your legs out and pull them in so it’s inhale two three four and exhale legs extend out to the 45 and then pull back in nice strong arms nice strong breathing here good hug both knees in double leg stretch inhale extend arms and legs out exhale hug everything in so inhale extend exhale hug keeping your core nice and tight this is your last one and hug everything in rest your head good job turn your head right and left releasing any tension through your neck now let’s extend our legs long on the mat and reach our arms overhead preparing for our roll ups inhale reach your hands towards your hips roll up exhale round over your legs inhale roll yourself back down with control and exhale sweep your arms by your ears three more times inhale as you roll up exhale reaching for your toes as you draw your navel back inhale keep your chin tucked in roll down and exhale arms sweep overhead you have two more of these this is a really good for your abdominals and also good for your spine and last one roll yourself all the way down with control reaching your arms by your ears and then bring them down by your hips shuffle yourself forward if you’ve slid back a little bit on your mat like i have and then bend your knees make sure your feet are hip distance apart and your heels are in towards your glutes pick your hips up tuck your hips under finding that activation in your glutes then inhale lower your hips exhale lift we do four of these so that’s three more two and last one hold your hips high weight into your left foot pick your right leg up into a tabletop position exhale tap your right toes down inhale lift so exhale tap inhale lift two more keeping your hips nice and still last one now stay with that or extend your leg flex your foot lower the leg down point your foot kick it up four times you pick your level here two more last one hold your leg extended let’s lower our hips down with control hold on to the back of your right leg lift your head and shoulders and extend your left leg long exhale draw the leg in and switch and switch so exhaling each time that you draw your leg in towards your chest keeping your shoulders nice and lifted off the mat your chin tucked in good job hug your knees in and rest your head back down let’s go back to our bridge position so feet hip distance apart roll your hips up tuck those hips under let’s lower the hips and lift four times inhale lower exhale lift really squeezing your glutes up at the top last one hold your hips high now weight in your right foot lift your left knee then tap your toes down on your exhale inhale lift four times exhale inhale hips stay nice and still glutes are so strong now stay there or straighten your leg flex your foot as you lower the leg down point your foot as you kick it up so lower and lift two more last one hold your leg extended let’s lower our hips down with control lift your head and shoulders and let’s go back to that straight leg stretch pulling the leg in and in so exhale each time that you pull your leg in towards your chest keeping your shoulders lifted nice strong abdominals here now challenge release your hands by your hips and just switch and switch just for six five four three two and one whoo rest your head turn your head right and left if you need to release any tension through your neck let’s roll over now onto our side coming up on your right elbow i’ll mirror you to make things easier so up on your right elbow your top hand is on your hip and your legs are a 90 degree angle exhale lift the leg up inhale lower back down so exhale lift inhale lower really important here that you’re lifting up through the side of your waist and pressing down into your right shoulder last one hold the leg lifted take your left hand behind your head elbow nice and wide and flex your left foot exhale shoot the leg out by your side and inhale pull the knee into your chest eight times exhale extend inhale pull in again lifting up through the side of your waist keeping your ear away from your shoulder and make sure that you’re also keeping both hips stacked on top of one another on your last one let’s hold our leg extended back behind us and now let’s point our toes and draw tiny little circles so circle and circle eight times each way we’ve got five six seven eight let’s reverse take the circle the other way so this is a really great for the outside of our glutes it’s great for our outer thighs as well as our core last circle let’s reflex our foot and lower the leg and lift so inhale lower exhale lift six more so we do eight in total of these leg lifts [Music] you have three more two and last one hold your leg lifted let’s release our left arm overhead now finding length and pulse the leg up and up just for six more five four feeling the burn three two and one release good job give that glute a nice little hit and let’s come on over to our other side now so coming down onto your left forearm legs at a nice 90 degree angle top hand on your hip exhale let’s lift our top leg up inhale lower so really think of lifting your leg by lifting from your inner thigh keeping your shin parallel to your bottom shin keeping your hips nice and stacked on top of one another and now waking up the outside of our other glute last one let’s hold our leg lifted now flex your foot top hand goes behind your head exhale extend the leg out in line with your hip inhale pull it in so exhale extend inhale pull it in six more times try to stay lifted through the side of your waist really engaging your abdominals and challenging your core good you have one more so on your next one hold your leg extended let’s point our toes now and go back to those tiny circles so draw tiny little circles eight times one way really try to keep your leg nice and lifted and reverse let’s take it the other way eight times six five four three two and one reflex your foot and then slow the legs and lift so inhale lower exhale lift six more times trying to stay as lifted as we can through the side of our waist keeping our shoulder away from our ear good job and last one let’s hold our leg lifted release your top arm overhead and pulse the leg up and up just for six more five four you can do it three two and one release good job give that glue a nice little hit allowance come on to the front side of our body open your legs so they are matte distance apart stack your hands on top of one another and rest your head draw your navel in towards your spine inhale lift your chest and your arms up exhale lower so inhale lift your chest keeping your gaze down towards the mat two more really using the strength in our back here to lift our chest up now let’s hold our chest down and exhale lift your legs up and down so exhale squeeze your glutes lift your legs inhale lower them back down keep drawing your belly button in towards your spine last one let’s hold our legs lifted and inhale lift your chest and reach your arms forward exhale pull your elbows wide in towards your waistline as you open your legs inhale reach your arms forward close your legs so you exhale pull open your legs inhale extend close your legs a little faster pull and extend pull extend two more this is really good for the strength of our back last one and release back down close your legs hands come underneath shoulders and let’s press back to a child’s pose releasing any tension through our spine and roll yourself up guess what we have made it to our final exercise so let’s come into a plank position pulling your abdominals in let’s start with our right leg exhale pull your right knee high in towards your chest inhale extend it back exhale pull it across your chest set it down left knee pull extend pull across your body set it down right knee pull extend pull it across your body set it down last one just because this is super challenging and now let’s alternate right and left so pulling your knees across your chest nice and fast this is your last exercise let’s do eight more seven six five four three two and one good job whoo let’s press back into a child’s pose flip your palms up towards the ceiling and take nice deep breaths that was challenging from here let’s shift forward back to our tabletop arch your spine look slightly up exhale round and again inhale arch exhale round your spine gaze towards your navel and then come back to your neutral spine cross your feet behind you and let’s sit back on to our glutes bring the soles of your feet together your knees are apart inhale open your chest and exhale hinge forward from your hips finding a nice stretch through the outside of your glutes and your hip flexors then inhale lift your chest back up let’s cross our legs sweep your left arm up and over feeling a nice stretch through the left side of your body [Music] and switch sides other arm stretches up and over feeling a nice release through the side body and then finding a nice comfortable seated position let’s roll our shoulders up and back and reverse this should feel really nice for our shoulders after that crazy plank exercise and now bring your hands into prayer close your eyes and let’s take a few deep breaths to finish your workout so inhale and exhale last one inhale through your nose and exhale let it all out open your eyes thank you so much everyone for tuning in with me for this 20 minute pilates workout i hope you enjoyed it that you’re feeling nice and energized and ready for your day if you liked this video don’t forget to like comment maybe share with a friend and also don’t forget to subscribe thank you so much everyone and see you next time [Music]

Welcome to Top Fitness Influencer

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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.

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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.

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

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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.

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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.

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20 MINUTE FULL BODY WORKOUT | At-Home Pilates