35 MIN FULL BODY PILATES WORKOUT FOR BEGINNERS || No Equipment

TopShop · May 18, 2024

35 MIN FULL BODY PILATES WORKOUT FOR BEGINNERS || No Equipment

By TopShop Yoga and Pilates 35 min pilates, 35 minute pilates, 35 minutes pilates workout, absolute beginners, 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, Pilates, pilates for beginners, pilates for weight loss, pilates full body, pilates full body workout, pilates workout, pilates workout 35 minutes, pilates workout 35 minutes full body, pilates workout full body, total body workout 35 Comments

Video Transcript

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welcome back to move with nicole today i have an absolute beginner’s pilates workout for you designed to work the full body so when you’re ready to get started roll out your mat and let’s begin let’s start today’s class on our back so sitting up and nice and tall with your knees bent hold on to the back of your thighs and carefully roll yourself down vertebra by vertebra onto your back bend your knees and make sure that your feet are hip distance apart let’s make a diamond shape with our hands now so bring your thumbs together and your first fingers together to make a diamond then place your hands on the top of your pelvis make sure that the heels of your hands are on your hip bones and your fingers are pointed downwards on your exhale tuck your pelvis under and press your lower back down into the floor and then inhale arch your spine slightly [Music] exhale tuck your pelvis under finding your imprinted spine and then inhale rock your pelvis forward arching your back slightly let’s do this a few more times just gently rocking through our pelvis notice that when you imprint your spine your fingers are pointed slightly upwards and that when you arch your spine your fingers are pointed downwards let’s now come to that middle ground so finding our neutral spine take your hands onto your rib cage now and on your inhale feel your ribs expand pressing into your hands then on your exhale drop your ribs down towards your hips so on your inhale you expand through your ribcage and exhale draw your ribs in and down towards your hips keep going inhaling through your nose and exhaling through your mouth another good little tip is to place your thumbs at the bottom of your ribs and your fingers on the top of your hips take an inhale then on your exhale really feel that gap close between your ribs and your hips do this a few more times keeping your neutral spine beautiful job let’s maintain that rib to hip connection now drawing the abdominals in and press your hands down by your side keeping your hips nice and square inhale drop your left knee out to the side then exhale bring it back through center inhale drop your right knee to the side exhale come back through center place your hands on top of your hips here to make sure that they are staying nice and still i really want you to use the strength of your abdominals to draw your knee back through center [Music] inhale as you drop the knee exhale as you bring it through center really nice controlled movements here let’s do one more on each side maybe lowering the leg a little bit more well done release your arms up to the ceiling now keeping your shoulders down and relaxed and on your exhale reach your arms overhead by your ears keeping your ribcage in then inhale bring them back up so exhale reach your arms back drop your ribs down to your hips inhale reach your arms back up just three more like this again really controlled movements here maintaining your neutral spine making sure that you’re not flaring through your rib cage last one well done interlace your fingers now and place your hands behind your head with your elbows wide really supporting your head with your hands maintaining your neutral spine inhale really pull up through your pelvic floor muscles then exhale lift your head and shoulders up dropping your ribs down to your hips and making sure that your chin is slightly dropped down towards your chest then inhale carefully lower your head down so exhale curl up taking a nice exhale out through the mouth inhale lower back down keep going really trying to use the strength of your abdominals to lift your head and shoulders up versus pulling with your hands [Music] one more [Music] well done let’s add to this movement now so exhale lift your head and shoulders up inhale at the top then exhale twist to your left inhale through center exhale twist to the right inhale through center and exhale lower back down take an inhale to prepare then exhale curl up inhale hold exhale twist to the left inhale center exhale twist right inhale center and exhale release keep going we have three more just like this really focusing on moving with your breath here it’s really important that you maintain your breath all throughout your workout if at any point you lose track of the breath pattern that is totally fine as long as you are still breathing that’s perfect let’s do one more exhale curl up maybe a little bit higher hold at the top then exhale twist to the left inhale center exhale twist right inhale center and exhale lower back down well done rest your hands by your side again and now let’s walk our feet in closer towards our glutes making sure they’re close enough where you can just tickle the backs of your heels with your fingertips keeping your feet hip distance apart on your exhale tuck your pelvis under finding that imprinted spine and then press through your heels and lift your hips up finding your bridge position make sure that your ribs stay in and down towards your hips inhale at the top really squeezing your glutes then exhale with control roll your hips back down inhale hold at the bottom then exhale tuck your pelvis under roll your hips up squeezing your glutes inhale at the top then exhale come back down keep going you have three more like this really press through your heels to activate through the base of your glutes making sure that you’re keeping your shoulders drawing back and down we’re really targeting the glutes here let’s do one more exhale roll your hips up press through your hands to help you if you need to inhale hold at the top and now let’s release our arms up to the ceiling keeping your hips nice and lifted exhale reach your arms back by your ears then inhale bring them back up so exhale reach them back keeping your ribs closed in and down inhale as you bring your arms back up keep going make sure that you’re not arching your spine really tuck your pelvis under squeezing your glutes last one beautiful job keep your arms up to the ceiling or place them back down on the mat if you need and let’s pulse our hips now inhale lower your hips exhale lift inhale lower exhale lift just a really small range of motion here inhale down an inch exhale up an inch you’ve got it really reach your fingers up towards the ceiling press down through the heels of your feet two more last one well done on your next exhale roll your hips down a vertebra by vertebra beautiful job lower your hands down by your side again and this time let’s find our imprinted spine so slightly tuck your pelvis under and press your lower back down into the floor but make sure that your tailbone is still connected to the mat lift one leg at a time to a tabletop position making sure that your knees are stacked over your hips and that they are hip distance apart on your exhale tap your right toes down to the floor then inhale bring your leg back up exhale tap your left toes down inhale bring it back up keep going really make sure that as you tap your toe down that you’re keeping your lower back pressed down into the mat making sure that you are not arching your spine [Music] you’ve got it nice exhale through the mouth inhale through the nose [Music] let’s do one more well done interlace your fingers behind your head again with your elbows wide let’s add to this movement lift your head and shoulders up on your next exhale finding your abdominal curl inhale hold at the top then this time on your exhale as you drop your right toes down let’s twist over to the left then inhale come back through center exhale tap your left toes twist to the right inhale back through center keep going really trying to bring that opposite elbow up towards the opposite knee keeping your chin slightly dropping down towards your chest to protect your neck going exhale twist inhale center exhale twist inhale center just one more on each side you can do it well done hold through center maybe lift your head and shoulders up a few more inches breathe breathe breathe and then carefully lower yourself down well done turn your head right and left to release any tension and then lower your feet back down on the floor let’s roll over to our side now and press yourself up to seated then come on to your hands and your knees finding your kneeling table top position make sure your hands are directly underneath your shoulders your knees directly underneath your hips on your inhale allow your spine to arch slightly dropping your navel down towards the mat then exhale draw your navel up towards your spine closing your ribs down to your hips to find your core engagement and again inhale drop your navel down then exhale pull your navel up finding that core engagement just a couple more like this as you draw your navel up i want you to find that really nice straight spine dropping your ribs down towards your hips one more well done let’s keep our navel drawing up towards our spine making one long line with our body then keeping your hips still inhale extend your right leg back exhale lift the leg up inhale lower and exhale slide the leg back in other side inhale slide the left leg out exhale lift inhale lower exhale bring it in keep going i really want you to focus on drawing your navel in making sure that your spine is nice and straight think of one long line all the way from the crown of your head to your tailbone and to the tip of your toes on this next one hold your right leg extended and flex the foot let’s pulse the leg up 10 times you lift and lift nice exhale and exhale really tucking your pelvis under slightly keeping your abs engaged three two and one well done point your toe lower the leg down and bring your right knee in let’s repeat starting with the left now so inhale stretch the left leg back exhale lift inhale lower exhale slide it in inhale right leg exhale lift inhale lower exhale bring it in just three more like this really focusing on that control pairing your breath with your movement then on this last one hold your left leg lifted flex the foot and let’s take those 10 pulses here we go exhale lift and lift keeping your navel drawing up to your spine keeping your gaze towards the top edge of your mat just three more two and one well done lower the leg down and let’s now come on to our side so coming down on to the right side of your body stretch your right arm long and rest your head on your arm bend your knees so that your knees come out at a slight diagonal from your hips and make sure that your hips and your knees and your feet are stacked on top of one another place your left hand onto your hip and really push your hip away from you so that you find a nice lift through the underside of your waist so there should be a little pocket of air between your waist and the mat keeping your hips nice and still exhale open your left knee keeping your toes together then inhale lower the knees back down so exhale open your left knee keeping your toes together inhale lower three more just like this moving with as much control as you can only opening that knee as wide as you can without rocking through your hips now you can stay with this or if you want to lift your feet off the floor and let’s do the same thing exhale open your top knee keeping your toes together inhale lower bringing your left fingertips down onto the floor in front of you if that feels better for you keep going try to keep your shoulders relaxed down and back we’re just working through our hip here and our glutes last one maybe open the knee a little bit more well done lower your feet back down now and let’s add to this movement press your hip away making sure that you’re lifted through the underside of your waist inhale open your left knee then exhale extend the leg out in line with the rest of your body inhale bring your toes together and exhale close the left knee down and again inhale open exhale extend keeping those hips still inhale toes come together exhale close the knee just three more like this make sure that you are still thinking about your good technique so keeping your rib cage closed in and drawing down to your hips making sure that you’re not arching through your spine on this last one hold your leg extended keeping your hips still yet again on your inhale flex the foot draw the leg forward then exhale point your toes kick the leg back so inhale as you kick forward exhale as you kick back propping yourself up onto your elbow if that feels a little bit more comfortable for you you’ve got it make sure that as you kick the leg back that you’re not arching your spine let’s hold the leg back now flex the foot and finish with 10 pulses reaching your left arm up let’s lift the leg up and up nice exhale and exhale just six more five maybe a little higher four three two and one well done lower the leg down and press yourself up to seated keeping your knees bent to your side inhale reach your right arm up exhale side bend over to the left then inhale place your right forearm down and exhale stretch your left arm over one more inhale come up exhale stretch to the left inhale lower your right forearm down and exhale stretch over beautiful job let’s take it to the other side now so lying down on the left side of your body reach your left arm long resting your head on your arm bend your knees and take your hand on top of your hip and press your hip away from you finding that nice lift through the underside of your waist on your exhale open your right knee inhale close exhale open keeping your hips nice and still inhale lower just three more like this really getting into the outside of our glutes and last one beautiful either stay here or if you want to lift your feet off the floor now same thing exhale open your right knee inhale close this one is a little bit more challenging you should feel that outer glutes switch on just a little bit more [Music] you’ve got it use your breath to help you exhale open inhale close [Music] one more well done lower your feet down and prop yourself up onto your elbow if that feels good for you inhale open your right knee exhale extend the leg out inhale join your toes back together and exhale close the knee down inhale open exhale extend inhale toes come together exhale lower just three more like this making sure that you extend that leg out so that it’s in line with the rest of your body slightly tucking your pelvis under dropping your ribs down to your hips keeping those abs engaged on this last one hold your leg extended maybe press that top hip away from you a little bit more and then on your inhale flex the foot kick your leg forward exhale point kick the leg back inhale flex kick forward exhale point kick back just three more only kicking the leg forward as far as you can without shifting through your hips or losing your core engagement on this last one let’s hold our leg extended back flex the foot and reach your right arm up let’s finish with those pulses exhale lift and lift just eight more really pressing through the right heel finding more length through your leg just three more two and one beautiful job press yourself back up keeping your knees bent to the right side of your now inhale reach your left arm up exhale side bend over to the right then inhale take your left forearm down and exhale stretch your right arm over one more really breathing into this mermaid stretch [Music] gorgeous okay let’s now come down onto the front side of our body so resting down on our bellies bend your elbows out by your side making a nice 90 degree angle with your arms making sure your elbows are in line with your shoulders keep your legs relaxed but really focus on drawing your navel up to your spine keeping your arms and your forehead rested on the mat on your exhale really draw your shoulder blades down towards your hips activating through your back muscles then inhale relax your shoulders so exhale really think of rolling your shoulders back dropping your shoulder blades down to your hips then inhale relax just three more really activating through our back muscles here two more and last one [Music] now hold that engagement through your back muscles on your inhale lift your chest keeping your gaze down towards the floor then exhale lower back down so inhale lift your chest keep rolling those shoulders back activating through your back exhale as you lower three more like this keep drawing your navel up towards your spine avoiding any excess arching through your back let’s do one more just like this maybe lifting up a little bit higher well done let’s add to this movement now so roll your shoulders back inhale lift your chest exhale lift your elbows up inhale lower them down exhale lower your chest four more inhale lift exhale lift your arms inhale lower your arms exhale lower your chest keep going moving at your own pace moving with your breath finding that control let’s do one more and now hold your elbows lift them let’s just draw some circles inhale reach your hands forward exhale sweep them out to the side and back in inhale forward exhale around and in just three more staying nice and lifted through your chest drawing these shoulders back and down last one well done lower your body down and let’s close our legs together take your hands underneath your shoulders and press yourself up and back into your child’s pose just releasing any tension through the lower back here taking nice deep breaths let’s carefully roll our spine up to seated now and get ready for our final series of class so coming up onto your knees finding a high kneeling position feel free to place a cushion under your knees if you have sensitive knees and then find your straight spine draw your navel in and drop your tailbone reaching your arms down by your sides with your palms facing back let’s slightly hinge forward from the hips but keeping your navel drawing in on your exhale press your palms back up towards the ceiling then inhale lower back down so exhale press your hands back and inhale lower really rolling the shoulder blades back finding nice engagement through the back of your arms and through your triceps last one hold your arms back let’s rotate the palms down and up nice inhale and exhale just three more last one now hold your palms up take little pulses up and up nice exhale and exhale keep your gaze towards the front edge of your mat keeping your neck nice and long two more last one hold your arms lifted let’s flip those palms down and up nice inhale and exhale three more you can do it two last one now hold your palms down let’s pulse it out you lift and lift this is your last exercise of class keep going you can do it just four more three two and one well done rest your hips down onto your heels take a few little shoulder rolls if that feels good for you and now let’s stretch it out so come to a seated position on your mat with your legs crossed reach your left arm across your body gently drawing your left arm in with your right hand keeping your shoulders nice and relaxed just breathing into this stretch then reach your left hand overhead gently drawing your left elbow in towards the center of your body behind your head then carefully release let’s switch sides stretch your right arm across your chest keeping your shoulders nice and relaxed then reach your right arm overhead gently drawing that right elbow in towards the center behind you really breathing into this well-deserved stretch for your shoulders then carefully release your arms down shift your weight back onto your glutes and let’s flex our left foot and cross our left foot over our right thigh really open your left knee out trying to sit up nice and tall here so you feel a stretch for that left glute then drop your left foot over to the right coming into a cross-legged position draw your left knee in towards your chest sitting up nice and tall then reach your right arm up and turn towards your left finding a nice twist through your spine on every inhale find length through your spine and on every exhale twist a little deeper then inhale come back through center and exhale twist the other way bringing your left arm to the inside of your left knee sitting up nice and tall beautiful come back through center and let’s switch sides so flex your right foot and cross your right foot over your left thigh keeping your right knee open sitting up nice and tall finding a nice stretch for that right glute and then drop your right foot over to the left crossing your right leg over your left ear let’s draw our knees in sitting up nice and tall then inhale reach your right arm up and exhale twist over to your left looking over your left shoulder if that feels good for you then inhale come back through center exhale twist over to the right finding more length on every inhale and exhale finding a deeper twist [Music] beautiful let’s come back through center now finding our comfortable cross-legged position sitting up nice and tall inhale reach your right arm up exhale side bend over to your left making sure both sitting bones are firmly rooted down into the mat then let’s come back up either side inhale reach your left arm up exhale side bend to the right carefully come back up and let’s finish class today with one last big inhale reaching your arms up to the ceiling and exhale lower your hands down to prayer thank you so much everyone i hope you enjoyed this absolute beginners class and that you found it helpful if you want to see more videos like this and 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 am wishing you all the most beautiful day [Music] you

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?

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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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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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35 MIN FULL BODY PILATES WORKOUT FOR BEGINNERS || No Equipment