25 MIN FULL BODY PILATES WORKOUT FOR BEGINNERS (No Equipment)

TopShop · May 30, 2024

25 MIN FULL BODY PILATES WORKOUT FOR BEGINNERS (No Equipment)

By TopShop Yoga and Pilates 25 min pilates, 25 minute pilates, 25 minutes pilates workout, at-home pilates, at-home pilates workout, at-home workout, beginner pilates, full body pilates, full body pilates workout, Full Body Workout, move with nicole, nicole kastoun, Pilates, pilates for beginners, pilates for weight loss, pilates full body, pilates full body workout, pilates workout, pilates workout 25 minutes, pilates workout 25 minutes full body, pilates workout full body, total body workout 35 Comments

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hello everyone and welcome back to my channel my name is nicole and for today i have a beginner full body pilates workout for you so let’s get started in a seated position with our knees bent take your hands behind your thighs inhale lengthen your spine opening through your chest and exhale round your spine tucking your chin down towards your chest feeling a stretch for your back and again inhale as you lengthen exhale as you round let’s do two more of these taking your gaze slightly up as you open through your chest and then drop your chin down as you round your spine last one inhale lengthen and this time as you round let’s carefully walk our hands down our thighs lowering ourself all the way down to our back rest your head bend your knees and scoot your feet in towards your glutes take your hands on top of your rib cage and feel free to close your eyes on your inhale feel your rib cage grow out to the side expanding into your hands and on your exhale close your ribs in and drop them down towards your hips let’s do this a few more times inhale through your nose expanding through your ribcage exhale through your mouth closing your ribs in and lowering your ribs down to your hips keep going each time that you inhale really try to expand through your ribcage versus lifting through your chest and on your exhale feel that closing in of your ribs and dropping of your ribs down towards your hips engaging through your abdominals and flattening through your lower abs then from here let’s take our hands behind our head interlacing your fingers elbows nice and wide take your inhale this time on your exhale as you lower your ribs down to your hips lift your head and shoulders up gazing towards the top of your thighs then inhale come back down exhale you lift up keeping your chin drop down towards your chest and inhale lower back down so really important here that we are using the strength of our abdominals and that rib to hip connection to lift our head and shoulders up versus pulling on our neck with our hands to prop ourselves up let’s do two more of these exhale as you curl up inhale as you lower and on your last one let’s hold in our curl extend your left arm past your hip and let’s start pumping that left arm nice inhale two three four five and exhale two three four five inhale two three four five and exhale two three four five keeping your chin drop down towards your chest supporting your neck with your right hand last one inhale two three four five and exhale two three four five stay lifted let’s switch hands and let’s go inhale two three four five and exhale two three four five every time that you inhale you’re really thinking of drawing up through your pelvic floor muscles and every time that you exhale you’re dropping your ribs down towards your hips one more round inhale two three four five and exhale two three four five well done rest your head back down and let’s take our hands now down by our sides imprint your spine so all that means is using your lower abdominals press your lower back down into the mat so there’s no gap between your lower back and the mat one leg at a time lift your legs to a tabletop position your knees are directly over your hips and their hip distance apart exhale tap your right toe down to the mat inhale lift it back up then exhale tap your left toes and inhale lift back up so as you exhale and tap your toe down think again of dropping your ribs down towards your hips maintaining that imprinted spine position now you can stay here with your hands on the floor or if you want more of a challenge take your arms up towards the ceiling and as you lower your right foot down reach your left arm overhead and come back through center other side left toe taps right arm reaches back so exhale as you reach the arm back and the foot down inhale as you bring them back through center as you reach that arm back behind you make sure that you’re not flaring through your rib cage we want to keep our ribs nice and closed in now you can stay with this or let’s take our hands behind our head again elbows wide and lift our head and shoulders up into our abdominal curl same thing exhale tap your right toes down inhale lift exhale tap your left toes inhale lift [Music] stay with this or let’s add a twist exhale bring right elbow to left knee as you tap your right toes down then inhale come back through center other side left elbow to right knee as you tap your left toes down and then come back through center keep going with this at your own pace making sure that you keep your lower back in contact with the mat as you tap your toes down to the floor keep breathing exhale twist inhale center exhale twist inhale center [Music] let’s do one more on each side last one well done hug your knees in and rest your head back down let’s take our feet back down onto the floor now shuffle them in towards your glutes so that you can tickle the back of your heels with your fingers make sure your feet are hip distance apart and in parallel on your exhale tuck your pelvis under and roll your hips up vertebrae by vertebra squeezing your glutes lifting your hips up to a bridge height hold on your inhale then exhale vertebrae by vertebra roll your hips back down hold for your inhale and then exhale tuck your hips under roll your hips up again finding your bridge inhale at the top exhale roll back down really trying to articulate through your spine here finding a nice squeeze through your glutes as you lift those hips up towards the sky really press through the heels of your feet to help engage the base of your glutes and stay relaxed through your shoulders and your upper body on this next one let’s hold our hips high making sure our hips are tucked under and there’s no arching through your spine keeping your hips still inhale reach your arms over the head by your ears and exhale tap your arms back down so inhale they reach over exhale they lower so the challenge here is keeping the rest of your body super still it’s just your arms moving make sure that as you reach those arms overhead that your ribs are not flaring open we want to keep them closed in and keep our core engaged [Music] let’s do one more then hold your palms pressing down into the mat keeping again your hips super still on your exhale lift your right leg up to a tabletop position and inhale carefully set your right foot back down exhale left leg lifts inhale set the left foot down so just alternating lifting one leg at a time focusing on keeping your hips nice and stable and level and squeezing through your glutes to keep your hips lifted let’s do one more on each side [Music] then after your last one hold both feet down re-tuck your hips under keeping your hands on the mat or if you want more of a challenge extend your arms up towards the ceiling and let’s pulse our hips up and up just eight more seven pressing through the heels of your feet five four three two and one hold your hips high take your hands back down to the mat and then vertebrae by vertebra roll your hips all the way back down to the floor well done okay we have a little bit more ab work to do take your hands behind your head interlacing your fingers with your elbows wide then let’s imprint our spine again pressing our lower back down into the mat and lift your legs to a tabletop position this time squeezing your thighs together on your exhale curl your head and shoulders up or open your knees but keep your toes together then inhale come back down so exhale you lift up opening your knees inhale lower back down closing your knees so coming into a nice little foggy position with our legs think of all of the same techniques that we did before last one now hold in your curl with your knees open let’s flex our feet now and squeeze our heels together inhale shoot your legs straight up towards the ceiling engaging your inner thighs exhale bend your knees back in then inhale shoot your legs out on a diagonal exhale pull your knees back in keep going extending them straight up to the sky back in and then out to the diagonal and back in now if this is too much with your head lifted you could always take your head back down onto the mat with your arms down by your side on your next one hold your legs up towards the ceiling and point your toes start crisscrossing your legs really working your inner thighs maybe take them down a few inches challenging your lower abs maybe even a little bit lower for 10 9 8 7 6 five four three two one well done hug your knees in rest your head turn your head right and left to release any tension and then let’s come on to our side so coming onto the right side of your body resting your head in your hand bend your knees and stack your hips and your legs on top of one another if being propped up on your elbow starts to bother you a little bit you could always come all the way down onto your arm resting your head on your arm let’s start by opening our left knee out and then close it in so you just open and close you have eight more of these as you open your knee make sure that your toes stay together and that your hips are not rocking back so we want to keep our hips nice and still as we open our left knee out we have two more of these on this next one inhale open your knee exhale extend your leg out in line with your body inhale bring your toes back together and exhale close your knee back down so you inhale open the knee exhale extend really reaching through your toes inhale bring your toes together exhale close your knees so this is really great for the outside of our glutes as well as our outer thighs and legs we do four more of these keep trying to stay lifted through the underside of your waist so keep pushing your hip away from you with that left hand we have two more [Music] and on this last one hold your left leg extended out in line with your body let’s take ten circles in one direction really reaching with those toes finding length through that leg and then reverse it ten circles the other way taking your left fingertips down onto the mat for a little extra support here now hold your circle keeping your leg at hip height or slightly higher flex your foot on your inhale kick the leg straight forward exhale point your toes kick the leg straight back we do this 10 times really focusing on keeping the leg at exactly the same height as you kick the leg forward and kick the leg back trying not to rock too much through our hips we’re keeping our core nice and engaged trying to keep the rest of our body super still [Music] got two more last one hold your leg extended back reach your left arm up towards the sky and let’s finish with little pulses we lift it up and up really reaching through those toes you got it this is the final little burn for our glutes just ten more nine eight seven six five four three two and one well done rest your leg back down give that glute a nice little hit and then push yourself up so that you’re sitting on your right hip inhale reach your right arm up towards the sky exhale side bend over to your left then inhale take your right hand down to the mat exhale reach your left arm overhead and again inhale right arm lifts exhale side bend to the left inhale right hand lowers exhale left arm reaches overhead well done okay let’s switch sides so now lying down on the left side of your body let’s find that same position so you can have your head propped up or you can take your left arm long and rest your head on your arm whichever option feels best for you exhale open your right knee inhale close so we do this 10 times again making sure that as you open your right knee that you’re not rocking through your hips we want to keep our hips super still and really just using the strength of our outer glute and our outer thighs to open our knee okay let’s add that extension so inhale open your knee exhale extend your leg out in line with your body inhale toes come together exhale close your knee so inhale open exhale extend inhale tap your toes exhale close make sure here that as you extend your leg out that it’s in line with your body so it’s slightly extending back behind you making sure that your hips stay still and they stay stacked on top of one another really reach through those right toes extending through your right leg finding that engagement through your leg muscles [Music] on your next one hold your leg extended out let’s go back to those little circles so 10 circles one way let’s take our right fingertips down onto the mat in front of us for a little extra support for this one and reverse ten circles in the other direction really reaching through those toes finding length through the right side of our body and last one hold your legs still inhale flex your foot kick the leg forward exhale point your toes kick the leg back really important here that as you kick the leg back that you’re not arching through your spine so think of that rib to hip connection inhale kick forward exhale ribs drop down towards your hips as you kick that leg back you’ve got it guys keep that leg at the same height embracing the burn that you’re feeling in your glutes let’s do one more now hold your leg extended back final change reach your right arm up to the ceiling and let’s lift the leg up and up you got it try to lift the leg a little bit higher than hip height final little burn here let’s do 10 more nine eight really reaching through that right arm six five four three two and one good job relax that leg back down give your glue a little hit and then pop yourself up to that seated position for our mermaid stretch inhale reach your left arm up exhale side bend over to the right then inhale left hand comes down to the floor exhale reach your right arm over one more time inhale and exhale side bend inhale left hand comes down exhale reach your right arm over and then come back up to seated well done guys we don’t have too much longer left of class let’s come into a tabletop position on our hands and knees now so making sure that your knees are directly underneath your hips and your hands directly underneath your shoulders draw your navel in towards your spine engaging your core on your inhale carefully lower your elbows down towards the floor and exhale straighten your arms so inhale you lower your elbows down to the floor exhale straighten keeping your spine nice and straight one more now stay with this or if you want more of a challenge inhale you bend your elbows your weight shifts back slightly then shift your weight forward and exhale press up so inhale lower the elbows shift your weight forward more into your hands and press up so creating these kind of circles with our body here really getting into our triceps and the back of our arms let’s do one more well done hopefully you felt a little burn through the back of your arms with that one okay from here stay in your tabletop position on your exhale walk your right foot back into a plank and then your left foot then set your right knee back down and your left knee back down now lead with the left you step back and back then lower the left knee then the right knee alternating the leading leg each time that you walk those feet back to a plank on your next one hold in your plank position draw your navel in really press through your shoulders inhale lift your hips up and exhale lower them back down finding your plank so you just lift and lower drawing up through your navel to pike your hips up really pressing through your shoulders each time you exhale returning to your plank remember that rib to hip connection okay let’s do one more now hold in your plank position we are finishing class today just holding in this strong plank so really draw your navel in take your gaze towards the top of your mat press through your shoulders and breathe you’re here for eight more seconds seven six five four three two and one well done set your knees back down and press your hips back into a well-deserved child’s pose flip your palms up towards the sky to release any tension through your shoulders and just let your forehead rest heavy into your mat here letting your whole body relax [Music] then very carefully vertebrae by vertebra roll your spine up finding a nice straight posture up tall inhale reach your arms up towards the sky interlace your fingers and exhale side bend over to your right [Music] inhale come through center exhale side bend to your left feeling a nice stretch for the right side of your body inhale come back through center then exhale release your hands behind your back interlacing your fingers inhale straighten your arms open through your heart center taking your gaze up and feeling a nice open sensation through your chest and through your shoulders then carefully release let’s take our hands on top of our thighs closing our eyes and just take a few big shoulder rolls up and back and reverse lifting the shoulders up and forward beautiful let’s finish class today with one last big inhale reaching our arms up to the sky and exhale lowering our hands down to prayer thank you so much everyone for joining me today for this beginner pilates workout i hope you enjoyed it if you want to see more videos like this don’t forget to like this video leave me a comment share this video with a friend and subscribe to my channel thank you so much everyone and i look forward to seeing you next time you

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

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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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Expertly Designed Workouts

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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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25 MIN FULL BODY PILATES WORKOUT FOR BEGINNERS (No Equipment)