30 MIN MORNING PILATES || Full Body Mat Pilates Workout (Moderate)

TopShop · May 20, 2024

30 MIN MORNING PILATES || Full Body Mat Pilates Workout (Moderate)

By TopShop Yoga and Pilates 30 min full body workout, 30 min morning pilates, 30 min pilates, 30 min pilates workout, 30 minute pilates workout, at home pilates workout no equipment, at-home pilates, full body pilates, full body pilates workout, Full Body Workout, full body workout pilates, morning pilates, morning pilates 30 minutes, morning pilates workout, move with nicole, move with nicole 30 minutes, move with nicole pilates, pilates full body, pilates morning workout, sunrise pilates 39 Comments

Video Transcript

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welcome back to move with Nicole today’s class is a morning pilates class to help you feel energized and ready for your day so when you’re ready to get started roll out your mat and let’s begin let’s start in a cross-legged position sitting up nice and tall interlace your fingers and stretch your arms up to the sky lengthening through the side of your waist take a deep breath in then on your exhale side bend over to the left take your gaze up towards the sky if that feels good for you [Music] then inhale through Center exhale side Bend to the right really breathing into the left side of your body as you take your gaze up to the sky then return through Center take your palms behind your head open your elbows wide and then drop your chin down towards your chest and close your elbows being very gentle here just feeling a nice stretch for your neck and for your upper back then carefully lift your chest interlace your hands behind your back inhale straighten your arms open through your heart center welcoming all that beautiful positive energy for today one more deep breath in then exhale release let’s sit with our legs in front of us now with our feet hip distance apart and our knees bent hold on to the back of your thighs inhale lengthen your spine and exhale round back dropping your ribs down to your hips and again inhale come up lengthen your spine exhale round back three more like this slightly drop your chin down towards your chest as you round back to protect your spine and one more inhale lengthen and exhale round back on your inhale come back up release your arms forward in line with your shoulders and exhale round back really dropping your ribs down to your hips on your inhale reach your left arm up and back exhale return through Center inhale Circle your right arm back exhale return through Center eight more like this as you reach your arm up and back really think of opening through your chest finding that big wingspan [Music] inhale open exhale close beautiful job let’s do two more like this slightly tuck your pelvis under keep your abs engaged beautiful hold through Center and give me ten pulses back and back nice exhale and exhale keep your shoulders down and back let’s do four more three two and one big breath in lengthen your spine reach your arms up to the sky then exhale roll down all the way to your back vertebra by vertebra rest your head down with your arms down by your sides and separate your feet hip distance apart in parallel shuffle your heels in towards your glutes then on your exhale tuck your hips under and roll your hips up to your Bridge position on your inhale roll your hips down vertebra by vertebra and again exhale tuck your hips lift your hips up and inhale roll back down vertebra by vertebra let’s do three more really press down through your heels and tuck your hips under to squeeze your glutes let’s do one more exhale roll up and this time inhale Hold the top let’s lower our hips halfway down then lift inhale lower exhale lift eight more like this really squeeze your glutes to lift your hips up and press down through your heels option to reach your arms up to the sky if you want a little bit more of a challenge or just keep your arms down by your sides let’s do two more and last one hold your hips lifted and let’s March out our legs so lift your right leg to tabletop lower then lift your left leg and lower eight more like this really moving with lots of control so I want you to focus on lifting your hips squeezing your glutes and keeping your hips still as you march out your legs you’ve got it let’s do two more and on this last one hold your left knee at tabletop little combo inhale roll your hips down exhale lift your head and shoulders up extend your leg inhale return through Center and exhale lift your hips up so inhale lower exhale curl up inhale return through Center and exhale lift your hips just three more like this really pressing down through the heel of your right foot squeezing your right glute to lift your hips let’s do one more inhale lower exhale curl up inhale Center and exhale lift your hips now hold your hips high and give me 10 pulses and nine you’ve got it eight seven keep lowering your ribs down to your hips five more four three you’re so strong two and one beautiful job roll your hips down with control keep your leg at tabletop take your hands behind your head with your elbows wide then lift your head and shoulders on your exhale twist to the left inhale Center extend your legs straight then exhale kick the leg up and inhale lower so exhale twist inhale Center exhale kick inhale lower keep going when you come through Center and kick the leg up I want you to keep your head and shoulders lifted really working our abdominals here this is also a really nice way to wake up our legs you’ve got an exhale twist inhale Center exhale kick inhale lower keep your elbows nice and wide with your chin slightly drop down towards your chest only one more to go good job hold your leg extended reach your arms towards your ankle and give me 10 pulses nine you reach and reach just six more five little higher four three two and one excellent job release your head and your leg down stretch your arms and your legs long and let’s perform our roll ups so inhale roll up exhale round over your legs inhale roll back down vertebra by vertebra and exhale release Your Arms by your ears and again inhale roll up exhale round forward inhale roll down and exhale reach Your Arms by your ears let’s roll up one more time inhale roll up exhale round forward and this time grab a hold of your left ankle lift your chest and lift your leg up and let’s Flex our left foot and point one more full legs and point let’s reflex our foot now and grab a hold of the outside of your foot with your right hand keep a soft Bend through your knee to start take your left hand behind you and twist open through your chest if that’s enough of a stretch stay there or if you want to see if you can straighten your left leg take deep breaths here as you look over your left shoulder then return through Center carefully bend your knee and extend your leg out long inhale reach your arms forward and exhale roll down onto your back let’s repeat that series again so shuffle your heels in towards your glutes with your feet hip distance apart and roll your hips up to your Bridge position reach your arms up to the sky if you are taking that option and let’s go straight to our marching lift your left knee lower then lift your right knee and lower exhale lift inhale lower exhale lift inhale lower just six more keep those hips nice and still and keep tucking your pelvis under finding the squeeze in your glutes two more and on this last one hold your right knee lifted let’s do our combo inhale lower your hips exhale curl up extend your leg inhale Center and exhale lift your hips up inhale lower exhale curl inhale Center exhale lift your hips three more really pressing down through the heel of your left foot squeezing your left glute to lift your hips up you’re doing really well one more to go let’s hold our hips lifted now and take those pulses you pulse up and up nice exhale and exhale six one five four keep breathing three to two and one excellent job lower your hips down take your hands behind your head and lift your head and shoulders up exhale twist to the right inhale Center extend your leg exhale kick your leg up and inhale lower so you twist Center kick and lower eight more like this see if you can lift up through your head and your shoulders just a little bit more forcing your core to work a little bit harder [Music] really good job try to kick that leg up with a beautiful straight leg [Music] let’s do two more and last one now hold your leg up to the sky release your arms to your ankles and let’s pulse up and up you reach and reach can you almost touch your ankles you’ve got it just four more little higher three two and one lower your leg reach Your Arms by your ears and extend your left leg long let’s do our roll ups inhale roll up exhale round forward drawing your navel back inhale roll down and exhale reach Your Arms by your ears and again inhale roll up exhale round forward inhale roll down and exhale release Your Arms by your ears one more inhale roll up exhale round forward and then grab a hold of your right ankle lift your leg and lift your chest let’s Flex our right foot and points you Flex and point beautiful reflex your right foot grab a hold of the outside of your foot with your left hand and gently bend your knee place your right hand behind you and twist open looking over your right shoulder stay here with your knee bent or extend your leg if you can to feel a deeper stretch wherever you are just take deep breaths and focus on sitting up nice and tall then carefully unwind re-bend your knee and extend your legs forward flex your feet inhale reach your arms up and exhale fold forward grabbing a hold of the back of your toes inhale lengthen your spine and exhale fold carefully drawing your toes towards you feeling a beautiful stretch for your feet and for the back of your legs then inhale lift your chest and exhale release let’s come into I think my favorite series now so come up onto your jeans and extend your right leg long in line with your hip take your right hand behind your head with your elbow wide and your left arm out by your side on your inhale stretch over to the right then exhale lean over to the left and tap the floor so inhale as you stretch to the right exhale as you lean over and tap the floor really working those obliques you can do it inhale stretch exhaling last one now let’s hold over to the left on your exhale lift your left arm by your ear and inhale lower exhale lift inhale lower really working those obliques you can do it just two more and last one good job let’s stretch that left arm up and over one last time that should feel really nice and then place your left hand on the floor and lift your right leg up on your inhale tap your toes forward exhale lift then inhale tap back exhale lift so tap forward lift tap back and lift just eight more like this you can do it try and stay nice and lifted through the underside of your waist and really press the floor away from you with your left hand keeping your shoulder away from your ear hold your leg through Center reach your top arm by your ear then exhale pull elbow to knee inhale stretch exhale pull inhale stretch eight more really crunching through the side of your waist as you pull your elbow to your knee try to keep that right knee nice and lifted let’s do four more three [Music] two and a one hold your leg extended you guessed it little pulses up and up eight more seven six five four little higher three two and one excellent job let’s release down onto our hip and come all the way down onto the left side of our body extend your legs out long wrap your waist with your left arm and then press your right hand into the floor in front of your chest let’s work our triceps so on your exhale press down through your right palm lift your body up and inhale lower exhale press up inhale lower just three more like this and then we’ll hold at the top exhale push up inhale lower just one more can you push up a little bit higher good job let’s hold at the top now and take ten pulses you pulse up and up really pressing the floor away from you working into your right tricep four more three two and one ouch lower yourself down stretch that left arm out and rest your head on your arm let’s Bend our right knee and place our right foot in front of our left leg and work our inner thighs so lift your left leg up and down exhale lift inhale lower just eight more really pointing through your toes really extending your left leg four more three really lifting the leg from the inner thigh two and a one hold your leg lifted little pulses up and up eight more seven keep it nice and high five four three two and one extend your right leg out to meet your left and turn your toes out on your inhale kick your left leg up as you lower your right leg and then exhale close your heels together so inhale open exhale close so as you lower your right leg down lift your left leg up and squeeze your heels together you should feel a really nice burn through your inner thighs here you’re doing really well two more and last one let’s hold our legs lifted with our heels together and take little beats you beat beep beep beep good keep your legs turned out using those inner thighs 10 more nine eight seven six five four three two one excellent job release your legs down let’s Bend our knees forward in line with our hips place your left arm forward in line with your shoulder and then reach your right arm back behind you twisting open and Shining your chest up to the sky then carefully return through Center and press yourself up you know the drill let’s get ready for the other side so come up onto your knees extend your left leg long in line with your hip place your left hand behind your head and your right arm extended out on your inhale stretch to the left then exhale lean over to the right and tap the floor inhale stretch to the left exhale lean and tap three more like this two and on this last one let’s hold our lean over to the right then exhale lift your right arm inhale lower exhale lift inhale lower really try to stay lengthened through your spine leaning up and over one more good job let’s stretch that right arm up and over one last time and then take your right hand down to the floor and lift your left leg up let’s tap our foot forward lift tap back and lift inhale tap exhale lift inhale tap exhale lift eight more you’re doing really well just four more can you tap your toes forward and back a little bit further two more and last one hold your leg through Center Reach that top arm by your ear exhale pull elbow to knee inhale stretch exhale pull inhale stretch eight more keep your left leg lifted make sure that left knee stays nice and high as you slide it forward and out you’ve got two more and last one hold your leg extended and lift your leg up and up just for eight more seven six five little higher four three two and one excellent lower down onto your hip extend both legs out long wrap your waist with your right arm now and press your left palm into the floor in front of your chest then exhale press up inhale lower down exhale press up and inhale lower down three more really press up as high as you can and then lower down with control working your tricep one more good job let’s hold at the top now and take those little pulses up and up really push the floor away from you you can do it six more five little higher full three two and one excellent rest back down reach your right arm out resting your head on your arm and then bend your left knee and place your left foot in front of your right leg on your exhale lift your right leg up inhale lower exhale lift inhale lower eight more really lifting up through your inner thigh can you point through your toes and extend through your leg a little bit more two more and last one hold your leg lifted little pulses four ten nine eight seven six five four three two and one extend your left leg out to meet your right and turn your toes out on your inhale lift your leg up lower your bottom leg and then exhale close your legs together so inhale open exhale close really focus on squeezing your inner thighs together and squeezing your heels you’ve got it as you lower your left leg down really think of lifting your right leg up to meet your left let’s do two more and last one hold your legs together and let’s beat those heels you beat beat can you lift your legs a little bit higher just ten more nine eight seven six five four three two one excellent job and bend your knees in front of you in line with your hip extend your right arm forward in line with your shoulder and then open your left arm back and turn your chest up to the sky finding your beautiful spinal twist excellent job everyone you are doing so well hopefully return through center now press yourself up and let’s come to a seated position at the top of our mat bend your knees open your knees and keep your toes together then thread your arms through your legs and hold on to the outsides of your ankle shift your weight back onto your glutes until you find your balance and then tuck your chin down towards your chest on your exhale roll back inhale roll up exhale roll back inhale roll up keep your chin down towards your chest with your spine rounded this should feel like a really nice massage for your back let’s do one more good job hold at the top close your legs together lift your legs to a teaser position and stretch your arms forward take a deep breath in then on your exhale lower down extend your legs reach Your Arms by your ears then exhale come back up and again inhale as you lower down exhale as you come back up just three more really hollow out your body as you lower down dropping your ribs down to your hips you’ve got it two more you are so strong and on this last one let’s hold at the bottom take your hands behind your head and let’s do bicycle legs to finish you switch and switch this is the last exercise of class so give it all you’ve got really twist and twist ten more nine eight seven six five four three two and one beautiful job everyone rest your head hug your knees and just take a few big circles with your knees in One Direction and then Circle in the other direction beautiful job let’s rock the length of our spine up to seated and come on to your hands and your knees on your inhale at your spine roll your shoulders back or open through your hearts and then exhale around your spine engage towards your navel and again inhale Arch and exhale as you round [Music] then return through Center tuck your toes under and press back to a downward facing dog pedal your heels alternate bending one knee at a time as you press the floor away from you and lengthen through your spine then carefully draw both heels down towards the floor reach your right leg up to the sky and then pull your right knee forward for Pigeon flex your right foot and make sure that your hips are nice and square to the floor open your heart lengthen through your spine and either stay here or carefully walk your hands forward drawing your chest closer towards the Earth [Music] wherever you are just take deep breaths [Music] then carefully walk your hands back towards your body tuck your back toes under and press back to a downward facing dog other side lift your left leg up to the sky pull your left knee forward for Pigeon and flex your left foot lengthen your spine open through your heart sitting up tall and either stay here or walk your hands forward maybe resting your forehead onto your hands as you breathe and relax into this stretch [Music] then carefully lift your chest walk your hands back to your body shift your weight onto your side and cross your right leg over your left on your inhale reach your left arm up and exhale twist to the right hooking your left arm over your right knee [Music] then return through center switch the crossing of your legs sit up tall inhale reach your right arm up and exhale twist over to the left [Music] then carefully unwind and let’s find a cross-legged position just like how we started class on your inhale reach your right arm up and exhale side Bend to the left other side inhale reach your left arm up and exhale side Bend to the right beautiful return through Center and let’s finish class like always with one last big inhale reach your arms up and exhale lower your hands to your heart thank you so much everyone I hope you enjoyed today’s energizing morning Pilates flow 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 [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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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.

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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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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.

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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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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.

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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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30 MIN MORNING PILATES || Full Body Mat Pilates Workout (Moderate)