30 MIN FULL BODY WORKOUT || At-Home Beginner Pilates (No Equipment)

TopShop · May 21, 2024

30 MIN FULL BODY WORKOUT || At-Home Beginner Pilates (No Equipment)

By TopShop Yoga and Pilates 30 min pilates, 30 minute pilates, 30 minutes pilates workout, at-home pilates, at-home pilates workout, at-home workout, beginner pilates, beginner pilates workout, full body pilates, full body pilates workout, Full Body Workout, move with nicole, Pilates, pilates for beginners, pilates full body, pilates full body workout, pilates workout, pilates workout 30 minutes, pilates workout 30 minutes full body, pilates workout full body, total body workout 47 Comments

Video Transcript

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welcome back to move with Nicole today’s class is a full body pilates workout for beginners you won’t need any equipment just yourself and a mat so when you’re ready let’s begin let’s start today’s class in a seated position so cross your legs and sit up nice and Tall or take whichever seated position feels best for you then place your hands onto your ribs on your inhale let your ribs expand sideways into your hands then exhale draw your ribs in towards each other and down towards your hips and again inhale through your nose let your ribs expand out sideways into your hands then exhale out through your mouth drawing your ribs in and down towards your hips two more times inhale through your nose and exhale through your mouth one more inhale keep drawing your belly button in as you let your ribs expand out sideways then exhale draw your ribs in and down beautiful release your arms reach your right arm up and stretch over to your left keeping both sitting bones rooted firmly down into the floor as you stretch through the right side of your body then place your right hand behind your head inhale open your chest up to the sky and exhale turn your chest down to the floor and again inhale open through your heart and exhale turn your chest to the floor two more moving with your breath last one inhale and exhale then return your chest through Center reach your right arm by your ear again nice big inhale and then exhale let’s switch sides reach your left arm up and stretch over to the right keeping both sitting bones rooted down into the floor then place your left hand behind your head inhale open your chest to the sky exhale turn your chest to the floor inhale open exhale close two more really connecting with your breath here last one nice big inhale and a nice big exhale then return through Center stretch your left arm by your ear inhale and exhale come back up to seated let’s now take our legs out in front of us make sure that your knees are bent and your feet are hip distance apart hold on to the back of your thighs take a nice inhale then exhale round your spine back and drop your ribs down towards your hips slightly tucking your pelvis under inhale come up lengthen through your spine then exhale round back coming into your C curve inhale lengthen let’s do two more exhale round inhale lengthen and exhale round keeping your shoulders down let’s add on this time so inhale lengthen your spine then exhale round back inhale reach your left arm forward exhale lower inhale reach your right arm forward exhale lower and then inhale come back up and again eggs are round back ribs to hips release your left arm on your inhale exhale lower release your right arm on your inhale exhale lower then inhale roll back up and lengthen your spine let’s do two more like this try to keep your shoulders down and back really using the strength of your abdominals here last one inhale lengthen exhale rounds back release your left arm release your right arm and then come back up to seated take another big inhale really reach up through the crown of your head and then this time on your exhale roll yourself down onto your back vertebra by vertebra keeping your knees bent and your feet hip distance apart rest your head on the mat and reach your arms up to the sky in line with your shoulders on your exhale using your lower abdominals press your lower back gently down into the floor then inhale release finding a little pocket of air between your lower back and the floor and again exhale imprint your spine press your lower back down to the floor then inhale come to a neutral spine with a little pocket of air underneath your lower back two more exhale imprint your spine then inhale release to neutral one more exhale imprint and inhale neutral keeping that neutral position now really drawing your belly button down towards the floor let’s reach our left arm back by our ear on our exhale then inhale return through Center exhale reach your right arm back keep your ribs drawing down inhale back through Center two more like this exhale reach your left arm back inhale Center exhale reach your right arm back inhale Center now stay with this or if you want more of a challenge imprint your spine and then lift your legs to a tabletop position making sure your knees are stacked over your hips let’s repeat exhale reach your left arm back ribs to hips inhale Center exhale reach your right arm back inhale Center four more really focusing on not flaring through your rib cage so really think of dropping your ribs down towards your hips and keeping your lower back gently pressing down into the mat last one well done keep both arms reaching up to the sky now on your exhale tap your left toes down to the floor inhale Center exhale tap your right toes inhale Center two more like this keep your lower back down into the floor well done now stay with that or let’s add our arms so reach your right arm back as you tap your left toes down return through Center then reach your left arm back as you tap your right toes down and inhale Center keep going exhale tap reach back inhale Center exhale tap reach back inhale Center just two more like this and last one well done pull your knees into your chest and just hug your knees in for a moment then place your feet down on the floor hip distance apart and shuffle them in towards your glutes so that you can tickle the backs of your feet with your fingertips then on your exhale imprint your spine tuck your hips under and lift your hips up to a bridge position really pressing down through your heels on your inhale lower your hips down exhale press them up so inhale lower exhale press six small really focus on pressing down through the heels of your feet and squeezing your glutes rainbow inhale lower exhale lift and last one now hold your hips at the top on your inhale lift both heels off the floor exhale lower them down inhale lift exhale lower six more really focus on keeping your hips still tucking your hips under slightly and squeezing your glutes this takes a lot of control two more you can do it inhale lift exhale lower and on this last one hold your heels lifted keep your hands on the floor or if you want to challenge reach your arms up to the sky inhale lower your hips down exhale press up inhale lower exhale press so this time you are pressing down through the balls of your feet still squeezing your glutes and tucking your hips under as you lift your hips up three more inhale lower exhale lift two and last one let’s hold our hips lifted and take little pulses just for ten and nine nice exhale and exhale six small five four really press down through the balls of your feet two more and last one hold your hips High lower your heels squeeze your glutes one last time and then roll your hips back down vertebra by vertebra let’s interlace our fingers now and place our hands behind our head with our elbows wide find your neutral spine so really draw your navel down towards the mat but keep a little pocket of air between your lower back and the floor take an inhale to prepare then exhale lift your head and shoulders up dropping your ribs down to your hips then inhale lower back down so exhale curl up keeping your chin slightly dropped down towards your chest inhale lower just two more like this before we add on and last one let’s hold at the top on your exhale twist to the left pull your left knee to your right elbow then inhale return through Center exhale twist to the right inhale Center keep going really trying to draw your elbow all the way to your knee using the strength of your obliques keep your elbows nice and wide just two more exhale twist inhale Center exhale twist inhale center now keep both feet on the floor and let’s just twist it out you twist to the left and then to the right nice exhale and exhale just six more five four can you lift up a little bit higher two and one excellent job rest your head hug your knees in and take a little breather then from here make a tight ball with your body hold on to the tops of your legs lift your head and shoulders and rock yourself up to seated [Music] let’s keep our knees bent in front of us with our feet hip distance apart and this time let’s Flex our feet drawing our toes towards us sitting up nice and Tall place the palms of your hands down by your side take a nice inhale then on your exhale tuck your chin in slide your hands forward towards your heels really reach past your feet as far as you can then inhale lift your chest and then exhale lower your arms down and again inhale to prepare exhale reach forward really lengthen your spine inhale sit up tall and exhale release your arms down inhale to prepare exhale reach forward drawing your navel back inhale sit up tall and exhale release your arms down just two more can you reach forward a little bit further past your toes and last one inhale to prepare exhale reach forward inhale sit up tall and this time exhale release your arms out by your side in line with your shoulders then on your exhale twist to the left taking two exhales then inhale Center exhale twist to the right inhale Center keep going really taking those nice big exhales keep sitting up super tall two more exhale exhale inhale Center exhale exhale inhale Center beautiful take your hands underneath your shoulders with your fingertips pointed forward walk your feet in and then press your hips up coming into a beautiful stretch for your hips and for your shoulders take a nice big inhale open through your heart exhale release your hips down cross your feet now and let’s come into a tabletop position make sure your hands are underneath your shoulders and your knees are underneath your hips really draw your belly button up towards your spine then extend your left leg back behind you flex your foot finding length through your spine then lift your leg up and point your toe take an inhale to prepare then exhale pull your knee in towards your chest and inhale extend back exhale pull inhale extend six more so I really want you to focus on keeping your spine super straight and as you pull your knee in towards your chest you’re really focusing on dropping your ribs down to your hips two more exhale pull inhale extend last one good job hold your leg extended let’s do rainbow legs so tap your toes over to the right lift then to the left and lift inhale tap exhale lift inhale tap exhale lift six more keep drawing your navel in and make sure that your hips are still parallel to the floor so be careful that you’re not rocking through your hips or rocking through your body you’re really using your core to stabilize yourself here good job just one more inhale tap to the right exhale lift inhale tap to the left exhale lift from here place your foot down for a moment and let’s pivot onto our right knee and our right hand coming into a side kneeling position reach your left arm up to the sky and let’s take a combo exhale wrap your waist inhale open then exhale lift your leg and inhale lower so exhale wrap inhale open exhale lift inhale lower just six more like this you don’t have to lift your leg very high it’s more important that you’re keeping your leg in line with your body and that you’re still focusing on dropping your ribs down towards your hips posture and technique is always the most important thing foreign and now hold your leg lifted reach your left arm by your ear and let’s take little pulses up and up nice exhale and exhale just six more five four you can do it three two and one well done release your leg down bend your knees to the left then inhale reach your right arm up and exhale side bend over to the left foreign let’s take it straight to the other side now no time to waste so return to your hands and your knees make sure your hands are underneath your shoulders your knees are underneath your hips and that you’re really drawing your navel in then extend your right leg back find a length through your spine first and then lift your leg and point your toes and on your exhale pull your knee into your chest inhale extend back exhale pull inhale extend six more keep your neck nice and long so keep your gaze just in front of your fingertips three more exhale pull inhale extend two and last one hold your leg extended let’s tap our toes to the left lift tap to the right and lift inhale tap exhale lift inhale tap exhale lift really focus on keeping everything else still as you move the leg so engage your core draw your navel in and drop your ribs down to your hips you’re doing really well keep finding beautiful length through your spine just one more inhale tap exhale lift inhale tap exhale lift set your foot down for a moment and let’s pivot into our side kneeling position so make sure that your left hand is underneath your left shoulder reach your right arm up to the sky and let’s take our combo exhale wrap the waist inhale open exhale lift your leg inhale lower so exhale as you wrap inhale as you open exhale lift the leg and inhale lower just six more like this moving at your own pace here and really following your breath so exhale wrap inhale open exhale lift inhale lower really keep your ribs in always thinking of that core engagement two more you can do it and on this last one let’s hold our leg lifted and reach our right arm by our ear let’s pulse the leg up and up nice exhale and exhale six more five four three two and one excellent job rest your hips down bend your knees to the right inhale reach your left arm up and exhale side bend over to the right coming into a well-deserved mermaid stretch then come back up through Center and let’s now return to our hands and our knees and carefully lower down to the front side of our body once you are down on your belly reach your arms back behind you with the tops of your hands pressing down into the floor let your forehead rest on the mat and really focus on drawing your belly button up and away from the floor on your inhale roll your shoulders back reach your fingertips back behind you as you lift your chest and lift your head keeping your gaze down then exhale lower your chest back down and again inhale roll your shoulders back lift your chest and exhale release two more like this really keep lifting your belly button up towards your spine last one let’s hold the lifted here on your exhale lift your arms up inhale lower exhale lift inhale lower six small keep your gaze down towards the floor keeping your neck in line with your spine and keep lifting your belly button up two more and on this last one hold your arms lifted and let’s rotate our palms down to the floor then up to the sky so down and up really getting into the backs of our arms and our triceps here just three more two and one beautiful job rest yourself down place your hands underneath your shoulders press yourself up and push back to a child’s pose take one deep breath in and deep breath out then shift your weight forward making sure your shoulders are over your wrists coming into a push-up position so shift your hips forward finding a nice straight line all the way from the crown of your head to your tailbone on your inhale bend your elbows keeping them in by your waistline exhale press up then inhale press back to child’s pose then exhale shift forward back to your push-up position and again inhale bend your elbows exhale press inhale press back and exhale shift forward just two more working our triceps here last one inhale Bend exhale press and inhale press back to child’s pose then exhale shift forward let’s lower all the way down to our belly now release our arms back behind us again with our palms facing up to the sky then on your inhale roll your shoulders back and lift your chest lift your arms up now and on your inhale flip your palms out reach your arms forward in line with your ears with your palms facing in then exhale flip your palms out again and reach your arms back and again inhale as you reach forward exhale as you reach back as you reach your arms back really think of lifting up through your chest a little bit more you’ve got it inhale as you reach forward exhale as you reach back just two more and last one hold your arms back now really draw your navel in and then squeeze your glutes to lift your legs off the floor can you lift your chest up a little bit higher and just breathe for five four three two and a one excellent release yourself down press yourself up and back into a child’s pose guess what we are going to return to our tricep push-ups one last time to finish our class so let’s shift forward into our push-up position on your inhale bend your elbows exhale press inhale press back and exhale shift forward and again inhale Bend exhale press inhale shift back exhale shift forward you have six more of these and then class is over really use your breath to help you and see if you can lower yourself down into your push-up a little bit further really challenging yourself here you’ve got it inhale Bend exhale press just two more you can do it [Music] this is your last one make it the best yet well done hold in your child’s pose and take nice deep breaths just allowing all the muscles in your body to relax then vertebra by vertebra roll your spine up to Seated on your knees sitting up tall inhale reach your arms up to the sky and exhale interlace your hands behind your back inhale straighten your arms open through your chest and just take deep breaths here to feel a gentle release through your shoulders foreign ly release your hands draw your legs out in front of you and let’s come to a seated position extend your right leg out straight flex your foot bend your left knee in and then cross your left foot over your right thigh on your inhale reach your right arm up and exhale twist over to the left hooking your right arm on the outside of your left thigh foreign [Music] ly unwind and Let’s cross our left foot over our right thigh bend your right knee in and shift your hips forward until you feel a nice stretch for that left glute stay lifted and open through your heart beautiful let’s switch sides extend your left leg forward flex your foot bend your right knee in and then step your right foot over your left leg inhale reach your left arm up and exhale twist over to the right really reach up through the crown of your head as you breathe into this twist [Music] then carefully unwind cross your right foot over your left thigh bend your left knee in and shuffle your hips forward until you feel a nice stretch for Your Right glutes roll your shoulders back and open through your chest and gently release your legs and let’s come to a cross-legged position sitting up nice and Tall just like how we started our class on your inhale reach your right arm up and exhale side bend over to the left then either side inhale reach your left arm up and exhale side bend over to the right feeling a beautiful release through the left side of your body and come back up to seated place your hands onto your knees inhale roll your shoulders back open your chest then exhale round your spine and gaze towards your belly button tucking your chin in three more inhale roll your shoulders back open your chest lift your chin then exhale tuck your chin in and round your spine two more moving nice and slowly and connected with your breath last one big inhale through your nose and exhale through your mouth find your neutral spine now sitting up super tall and let’s finish class with one last big 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 beginners 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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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.

3. Join Our Community

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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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.

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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.

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.

Let’s embark on this journey together!

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30 MIN FULL BODY WORKOUT || At-Home Beginner Pilates (No Equipment)