Gentle Pilates – 15 Minute Pilates for Beginners Workout!

Gentle Pilates – 15 Minute Pilates for Beginners Workout!

Video Transcript

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[Music] i’m so excited for this level one pilates class today let’s get started on your back so i would like you to lay down on your back and you’re gonna have your legs hip distance apart feet are flat and arms are next to your sides okay and just take a couple breaths in here inhale through your nose exhale through your mouth kind of get all the wiggles out i like to find myself nice and heavy on my mat on the next inhale i want you to sweep your arms up and back and then exhale bring them back down to your sides so what we’re doing today as you continue here we are doing like i said a level one pilates class that means that it’s appropriate for anyone whether you’re a beginner or whether you’re advanced and you just want to refresh and kind of get back to the basics a little bit if you’ve had some aches and pains recently and you just want to start out a little bit slower if you’re advanced this is a great place to be this is a nice relaxing workout but it will also give you a great workout okay so don’t ever think that level one or beginner means easy it doesn’t necessarily also i’m not going to be going over all the principles of pilates i have a couple other intro to pilates classes that are great for that so if you are completely new to pilates i recommend that you check out those introductory pilates classes to go over all of those foundations and principles okay so inhale bring your arms back stay here exhale i want you to curl your tailbone and you’re gonna roll yourself up into a bridge okay inhale now sweep your arms back down to your sides exhale curl roll yourself back down so we’re following our breath inhale arms reach back exhale curl your tailbone roll yourself up really try to find each backbone moving one at a time until you’re in this nice straight line at the top then the arms come back down to your sides and then you get nice and heavy as you roll back down okay inhale arms back we’ll just do one or two more of these it’s a great way to get that breath warmed up and by that i mean that you are just finding a pattern and getting in touch with your breath again we tend to hold our breath throughout the day without even realizing it okay so roll back down arms back this is the last one okay curl roll yourself up really nice for the spine to get some articulation now keep that bridge for me as you reach the arms down and back again exhale the arms inhale and remember at any point if you need to skip an exercise or rest please go ahead and do it now you know your body best it’s no big deal ever if you need to take a rest and then come right back in arms reach back stay here and then roll back down nice job let’s bring the hands now behind the head so i would like your thumbs at the base of your skull elbows are out wide and you should just see your elbows in your peripheral vision okay so they’re just about here inhale exhale tuck your chin roll up into your crunch or your abdominal curl and then just inhale to bring it back down and exhale roll up so this is one of those exercises that i met when i said level one does not mean easy necessarily this is still really great ab work all we’re doing is slowing it down a little bit and breaking it into pieces that’s what’s nice sometimes is to kind of come back to those pieces instead of going faster throwing it all together getting fancy which we do sometimes in those advanced workouts so when you’re rolling up you’re trying to keep your tailbone down right so don’t let your tailbone lift when you roll up what you want is the shoulder blades off but your tail is still flat okay so your low back flattens but your tailbone stays flat roll up stay here turn to your left come to center turn to your right and center and roll down come up again but now go to your right first so you’re twisting and center and twisting center and down we have two more rounds so we’re going to come up left center again relax your glutes relax your booties you don’t need to squeeze okay last one come up and right center left you got it you’re doing awesome and roll back down nice job hug your right knee into your chest take the left leg out nice and straight then hold behind the right leg for me kind of right up around the thigh reach it up and bend so we’re just going to lengthen those hamstrings a little bit if you are tight in your hamstrings i know it won’t necessarily straighten all the way and that is okay so you’re just doing the best that you can nice job let’s bend place your left hand on the knee bring it over to the left and you’re going to look to your right and then let’s bring it back to center hold behind the leg again reach it up draw that belly button in think about both hips being down nice and heavy because your arms are going to come down we’re going to go into a leg circle so what you’re going to do is lower the leg down and then bring it around to the right and up okay so i’m lowering it down the center and around and i’m trying not to let anything else move so you do as small a circle on that side as you need to so typically in pilates circles we’ll do bigger circles or we’ll cross over the midline but i like to keep them a little more controlled here when we’re in level one just to really work on what’s happening in the hips okay and around good now switch and go down around to the right and lift so again another example of how this workout would be used is i had surgery 10 months ago now and recovering and getting back into my pilates work i was doing a lot of this so i took my leg circles back to this level one place so i could build my strength back up okay nice job hug the knee in and then we’ll switch legs so just hug that left knee in first hold behind the leg your hips are nice and heavy as you reach it up and in so it doesn’t always mean you’re new to pilates sometimes like i said it means we’re recovering from an injury or a surgery or coming back after giving birth so many reasons we would want to come back and review and really build our strength up in a safe way with this kind of awesome workout okay come in grab the knee with the right hand bring it to the right left arm out to the left and twist nice and then back hold behind the leg again reach it up when you’re ready your arms come down we’re going to lower it down the center and around okay and you’ll even see sometimes i take my hand and i place it on my hips try to see what’s going on i want to make sure that things aren’t moving okay so don’t be afraid to check it out if you need a variation of this you can try it with the opposite knee bent okay relax your neck and let’s switch directions so exhale lower it down to the left inhale up [Applause] if you get hip popping then you’ll want to do a little bit smaller circles and as you get stronger that will go away it’ll start to decrease okay as long as it doesn’t hurt we’re talking about painless just that popping that happens sometimes without pain nice and then hug that knee in just do smaller circles but like i said as you get stronger that should start to go away all right nice job place that foot back down bend the other one what i want you to do is really think about drawing your belly button in but keep your back in that nice position and we’re going to bring the right leg up to what we call tabletop again draw the belly in because you want to brace and keep that controlled as the left leg comes up so tabletop is a 90 90 position it means 90 degree angle at the hips and at the knees and now from here what i’d like you to do is reach the right leg out pull it back in left leg and in okay continue modification here or variation would be like this that you just come back to bent all right so either one and if you’re ready to progress this a little bit okay if you want to go maybe into some level two what i want you to do is bring the hands behind the head like we did earlier come up to a crunch and continue here so lots of variations we’ll just do a few more nice job keep reaching the leg out believe you can do it two more nice job roll down hug your knees in and you’re going to roll onto your left side so we’re going to lay down flat on our sides you can either have your head down on your arm or your elbow bent bottom knee is going to be bent and your top leg is straight and really reach it out away from you pull the toes back towards you sweep the leg forward then point and bring it back so it’s an inhale and exhale i want you to pretend that this leg is on an invisible table so it is just sliding on that table meaning it’s keeping the same height the whole time you’re not dropping it farther down you are not lifting it up and then you’re trying to keep hip stacked belly button pulled in okay now keep the toes pointed come forward up and around for a circle nice job see if you can relax your neck and only make the circles as big as you can without anything really rocking around in here okay so again we’re just trying to keep ourselves nice and controlled we call it purposeful movement i want you to decide how your body’s not how your body is gonna move i don’t want your body to decide for you okay switch directions nice job and don’t worry either if you get off on the pattern of breath that’s okay my thing is i just want you breathing okay that’s the most important thing just breathe if you can find a pattern that’s great but please do not stress at all about that okay one more nice job stay here little pulses ten nine eight seven six five four almost there three two one nice job bend it in all right we’re gonna go to the other side so however you want you can roll over you can sit up and lay down and same position okay if you were down flat you’ll do that otherwise you can have your head in your elbow like i am stack those hips pull the toes back and inhale forward exhale point back really feel like you are trying to draw a line with your toes as far as you can on every opposite wall in the room that you’re in like that’s how much you were trying to reach that foot out away from the hip you want to think of length just because we’re always so compressed all day long i want you to learn to use every single bit of space that you have in that wonderful body of yours okay keep the toes pointed forward up and around nice job don’t be surprised if one side is different than the other that is common on many exercises and this i find is one of them we definitely learn kind of where our tightness is okay switch directions rest again whenever you need you just rest and you come right back in and then as you know you’re getting stronger you will have fewer rests that’s the great thing about it you always have a way to check okay stay here this is it ten nine eight seven six five four three two one nice job you’re going to roll onto your stomach okay so i’m going to have you start with your legs hip distance apart and then your hands are going to come right underneath your shoulders your fingertips are in line with your shoulder tips and then you’re just barely resting like the bridge of your nose and your forehead down on an inhale what i want you to do is lift your head lift your chest you’re just pressing very gently into your hands and then lower back down okay and then lift if this is too much then this is your variation you’re just gonna stay here you’re just gonna try to lay in this position for a minute or two okay with your elbows down and extension all right that’s a great place too so what we’re trying to do is just gain some extension in that upper spine so it’s a small motion inhale and don’t be looking up towards the ceiling you’re looking just barely in front of your mat it’s really more about what that upper spine is doing one more almost there you’re doing great nice reach your arms out in front of you legs are reaching back when you’re ready head lifts arms feet and you’re gonna alternate kicking your arms and feet this is called swimming nice big inhale and exhale if this is too much your variation would be only doing the arms or only doing the legs okay five four three two one inhale exhale rest on one cheek that was awesome good job come back to center bring the feet about matte distance apart press up and then continue to press all the way up into what we call swan i want your hips lifted too okay and then slowly from here draw that belly in keep your knees wide and press back into your child’s pose and that was a great job thanks so much for stopping by remember subscribe to my channel and you’ll be notified every time a new video comes up like and comment on this video and let me know what you thought you could also always come over to jessicavalantpilates.com to find all the resources i have for living a healthy lifestyle including full length workout videos healthy recipes and a community i would love for you to be a part of so i’ll see you there


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  • Core Strength: Pilates exercises target the deep abdominal muscles, helping to build a strong and stable core.
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Comments (47)

  • @michellegivens3145 Reply

    God bless😇✝️🙏

    May 23, 2024 at 12:38 AM
  • @kathleenspalding2229 Reply

    Oh my goodness I love your workouts.This morning I took part in your Neck and shoulder video then followed it with the arms. I have been suffering with a the Ulnar and medial nerve causing such pain in my right arm, shoulder and my neck. So much so that I wasn’t getting any sleep unless I sat up with my arm propped up. I saw the physio yesterday and was given some exercises to do to help strengthen the collar bone and ease the pain from the nerves. However, I remembered seeing something about Pilates helping with trapped nerves and strengthening bones.
    After doing the first video I was able to turn my neck further and then after the second the pins and needles in my hand stopped. I actually cried with relief. I know it’s not healed but those two videos I will follow for a week and then work towards improving my whole body.
    Thank you.

    May 23, 2024 at 12:38 AM
  • @garima133 Reply

    How many times exercises Mam

    May 23, 2024 at 12:38 AM
  • @garima133 Reply

    How many times exercises Mam

    May 23, 2024 at 12:38 AM
  • @justinlennox7817 Reply

    i’m currently going through an in person 200 hour yoga certification. i’ve been practicing yoga at home for almost 10 years and found a studio about 2.5 years ago. I’ve never done any strength training so recently I’ve just been feeling like a noodle. I’ve had several friends tell me about Pilates to encourage strengthening mentally and physically. Thank you so much for this gentle practice that I can do even from the comfort of my bed. I’m so humbled to have found a foundation for this (new to me) method of movement. 💚💚💚

    May 23, 2024 at 12:38 AM
  • @melanieguerrero6222 Reply

    I had to log into YouTube to comment. I have long covid and have tried to build my stamina up for the past couple years. Would exhaust myself keeping up with gym, Pilates, even yoga was exhausting. It’s gotten to the point that I’ve gained weight and have muscle weakness which led to me falling and injuring my ankle. The point of my comment is to tell you thank you. I have never felt so safe and calm during a workout that actually did burn my muscles. I was able to complete without pausing. You have no idea the confidence you have given me this morning. You were so encouraging and validating about different stamina levels. I am crying. Thank you so much.

    May 23, 2024 at 12:38 AM
  • @Kuruflower Reply

    Sweet!!

    May 23, 2024 at 12:38 AM
  • @jecamarkovic6411 Reply

    This is one of the things that my naturopath recommended to make my lower back muscles stronger. I do this as well as walking on a regular bases and also sometimes physio movements and cardio at gym

    May 23, 2024 at 12:38 AM
  • @user-yh4vr9wq1s Reply

    Кыргызы мы вросии были 30 и пофигизм было теперь решили к нам присоединилась но нам не нужна там все убийцы насильников иалкаши наши алигархи продали нас не нужна лудше стурцией пойдём гавно росия они сечас вдерь мы должны их поднимать 15 республи они хотят как раньше шее все туда росию поднимать а мы так рабы да лужше самарской быть чем сними наши х у же и или он в Америке ещё 2 милиониа все ачьо вросии кыргызытопят пусть там остаются иработают на руских батенька иош там все

    May 23, 2024 at 12:38 AM
  • @michellegivens3145 Reply

    Thank you so much 😇✝️🙏

    May 23, 2024 at 12:38 AM
  • @michellegivens3145 Reply

    Have a blessed day 🙏✝️😇

    May 23, 2024 at 12:38 AM
  • @panhorseracing5893 Reply

    Breath pattern

    May 23, 2024 at 12:38 AM
  • @DetroitFashionality Reply

    Thank you for this! It’s been over a decade since I’ve done Pilates, and exactly one year since I was involved in a MVA. Perfect pace, perfect stretch. I feel amazing❤

    May 23, 2024 at 12:38 AM
  • @michellegivens3145 Reply

    Thank you 🙏 😇✝️

    May 23, 2024 at 12:38 AM
  • @emw.9321 Reply

    I haven't done Pilates (or much of anything) in months and this was the best video I've found to get me back into it as it wasn't too hard, but I still felt the workout – thank you!

    May 23, 2024 at 12:38 AM
  • @rachelleeyre7218 Reply

    Thank you that was fantastic! Welcoming and a great quick workout.

    May 23, 2024 at 12:38 AM
  • @rubylthomson838 Reply

    Thank you so much. I've just recently had a total hip replacement and my back specialist recommended pilates for my core. This workout is so good for me right now. And you make it easy to achieve. 🇦🇺

    May 23, 2024 at 12:38 AM
  • @ashhathena Reply

    i LOVE this so much, i wish more pilate youtubers did stuff in this format. It was really relaxing and tbh it didn’t feel like a workout 😭

    May 23, 2024 at 12:38 AM
  • @PappaPangolin Reply

    I ads mid pilates?? I'm not a fan sorry.
    Would happily watch them before but I get ads in the middle of almost every movement, very distracting and stops the flow 😢

    May 23, 2024 at 12:38 AM
  • @debb4999 Reply

    Thankyou. First time. I have tried yoga but my mind wanders … this was a good compliment to my fitness regime. Again thanks from sth aus

    May 23, 2024 at 12:38 AM
  • @denisemarra1715 Reply

    Very first time ever doing Pilates and it was awesome!!

    May 23, 2024 at 12:38 AM
  • @K1S7Z3 Reply

    I am so glad I stumbled upon this video! I've been trying to find truly beginner workouts because I haven't been exercising my core in literal years, and what I was doing before was leagues ahead of where I am now fitness wise. I needed to find a very basic workout, and I have. Thank you, it was exactly perfect for what I need. I will be here often.

    May 23, 2024 at 12:38 AM
  • @r0byn012 Reply

    Appreciate the tips and reminders while going through the workout:) it's been a while

    May 23, 2024 at 12:38 AM
  • @mercymercyson Reply

    I love this! I need more of this❤

    May 23, 2024 at 12:38 AM
  • @ladysknightthefamiliar Reply

    First time trying pilates and i feel great 🎉

    May 23, 2024 at 12:38 AM
  • @user-bt7pg2uq3c Reply

    Great workout

    May 23, 2024 at 12:38 AM
  • @yuliarock1387 Reply

    Such a great work out, helped me to refresh my pilates skills. My body feels soooo good now. Thank you! Also, I love how clearly you explained and guided the exercises!

    May 23, 2024 at 12:38 AM
  • @user-xi8dp7zg8j Reply

    Thank you Jessicca blessed day that was a good morning session

    May 23, 2024 at 12:38 AM
  • @wiggleroom3039 Reply

    Wow, I was about to move on from this video because I didn't care for the sound quality, but decided to follow through the whole practice. When I did, I realized what a great video you've put out. I was looking to get my strength back after an injury, and this 15 minute beginners pilates fits the bill, perfectly. Thank you for giving me some exercises to follow that will lead me gently back to where I need to be. To heck with the audio.

    May 23, 2024 at 12:38 AM
  • @user-xi8dp7zg8j Reply

    Thank you Jessicca that was well worth it..Blessed day.

    May 23, 2024 at 12:38 AM
  • @user-zz2rp8ne1h Reply

    I started this 3 weeks ago, doing the 10 mini stretch video first. Being 57, recovering from an autoimmune kidney condition, this has been a godsend for me. Formerly very athletic, all this weakness was very difficult for me. This was easy on me, but yet within 3 days, I was just a smidge sore, so I knew it was working. It's taken me 3 weeks to get all the way through w/o rest or cramps, lol. Jessica's tone, energy level, & just the right amount of praise, this is perfect for me. I look forward to growing stronger and more flexible with Jessica's guidance 😊

    May 23, 2024 at 12:38 AM
  • @shivli6088 Reply

    Thank you!

    May 23, 2024 at 12:38 AM
  • @aerobicsmomof3 Reply

    thank you so much for this. I'm a personal trainer and I needed a gentle workout for the days my client's chronic fatigue is really bad.

    May 23, 2024 at 12:38 AM
  • @fromdustodust Reply

    Thank you, Jessica for walking me through my first ever pilates class! Wonderful instructions and motive. My legs definitely felt the burn! God bless ☺

    May 23, 2024 at 12:38 AM
  • @user-fi1lk4wh2n Reply

    You make it all so doable. Thank you

    May 23, 2024 at 12:38 AM
  • @Pheebs77 Reply

    Wow, didn't realise just how seized up I was until I tried this – I think I'm gonna feel it later LOL! Added to my daily routine now!

    May 23, 2024 at 12:38 AM
  • @marionpritchard1513 Reply

    Very nice gentle workout. the options you give for modifications are helpful. I haven’t practiced my Pilates for quite a while so this is a great way to get into it again. 😊

    May 23, 2024 at 12:38 AM
  • @Pride745 Reply

    Thank you Jessica. This is my 3rd day of doing this beginners Pilates workout. I’m 61 years old, so I’m just trying to ease myself into it. I do lots of walking but I also needed something else to try and get my body toned up.

    May 23, 2024 at 12:38 AM
  • @swethak.6389 Reply

    My 5 year old son has watched me do your Pilates and today he did it too.

    May 23, 2024 at 12:38 AM
  • @user-xi8dp7zg8j Reply

    Great workout before bedtime.

    May 23, 2024 at 12:38 AM
  • @alaaaaa4132 Reply

    May I ask, what’s the difference between pilates and yoga?

    May 23, 2024 at 12:38 AM
  • @user-xi8dp7zg8j Reply

    I enjoyed that getting better every day building a routine workout

    May 23, 2024 at 12:38 AM
  • @janewrin1830 Reply

    Thank you for something I can actually do.

    May 23, 2024 at 12:38 AM
  • @roteenbutter Reply

    Thank you for sharing your workout. 1 year study no exercise and woke up and decided to start so this was the first light exercise video and this was hard 😅😅😅😅 had many breaks but felt the good burn in thighs and I love it. Thank you again ❤❤

    May 23, 2024 at 12:38 AM
  • @megbrindle9988 Reply

    Amazing how good one can feel with ten-15 minutes. Thank you, nicely done.

    May 23, 2024 at 12:38 AM
  • @carolweber8604 Reply

    Huh. Perhaps Pilates is what I've been looking for. Loved, loved, loved this and never got bored and impatient. Partly that's because the movements were joyful to me; partly it's because your gentle voice and details and encouragement were perfect. Thank you!

    May 23, 2024 at 12:38 AM
  • @colormakerindustries2100 Reply

    I fee great after that little workout Jessica, thank you so much 🙂

    May 23, 2024 at 12:38 AM

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