Gentle Pilates – 15 Minute Pilates for Beginners Workout!

TopShop · May 23, 2024

Gentle Pilates – 15 Minute Pilates for Beginners Workout!

By TopShop Yoga and Pilates 15 minute pilates workout, beginner pilates, beginner pilates workout, easy pilates for beginners, gentle pilates, gentle pilates workout, intermediate pilates, jessica valant pilates, pilates and stretching workout, pilates at home no equipment, pilates beginner, pilates beginner abs workout, pilates correction exercises, pilates for back pain, pilates for beginners, pilates for beginners 10 minutes, pilates for lower back pain, pilates for seniors, pilates for weight loss 47 Comments

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

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Yoga: Harmony and Relaxation

Yoga is an ancient practice that combines physical postures, breathing techniques, and meditation to promote overall well-being.

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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.
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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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Gentle Pilates – 15 Minute Pilates for Beginners Workout!