POP Pilates for Beginners – Total Body Workout

POP Pilates for Beginners – Total Body Workout

Video Transcript

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Pop Pilates for Beginners with Cassey Ho Hey Guys! Cassey here and today we have a special edition of pop Pilates – Pilates for beginners. Today, we’re going to really focus on your breath, posture, your form and really the whole essence of Pilates I’m going to take it down a notch – really explaining everything as we go through all of the moves. So, this is really good even if you’ve been doing all of my other videos but you really want to understand where all the moves really come back to – where they come from. So if it’s your first time doing Pilates watch this video, go ahead and try it at home. Get out your mat, that’s all you’re going to need. No tools whatsoever. If you don’t have a mat, just go on the carpet. So guys, let’s get started! Alright, I’m going to be standing but you’re actually going to be lying down on your mat right now. And I want you to go ahead and place your hands on your lower abs. Okay, right here. Right below your belly button. And we’re going to practice lateral breathing. Breathing is one of the most important principles in Pilates. So it really helps you with movement, okay? So, for lateral breathing – You’re going to go ahead and inhale through your nose Okay and exhale through your mouth. What you probably did was puff out your chest Right? To make it lateral breathing, when you inhale through your nose you’re going to go ahead and take the air to the outsides of your ribcage. Okay let’s try that again. Inhale Okay so puffing out to the sides. Exhale Suck that belly button in. Okay so did you feel that difference? We’re going to do it again and when you exhale, I want also want you to suck the belly button into the spine even more We do this to create that nice flat ab look by squeezing those abs and you’re really working those transverse abdominals Here we go. Inhale – lateral breathing out to the side and exhale, sucking even more. Again, inhale. And exhale. Okay so, in all of the exercises you’ll be exhaling when you’re exherting the energy So when it’s harder, you’ll be exhaling, okay? So if you’re doing a crunch, exhale and then inhale – down- and relax. That’s it! Alright so you’re lying down flat on your mat I really want you to focus on a few things here. Place your hands under your lower back right here. Can you touch them? If you can, that means you’re not having a flat back. In Pilates, we really want to keep a flat back as we do all of the exercises unless I say you don’t. So, in order to do that, you’re going to suck that belly button in And kind of give it a nice round curve. So that now when I place my hands underneath, I can’t touch. No more arch. Okay, that really makes you suck in the belly button the whole time really helping you create those flat abs. Knees into tabletop position. You’re going to pretend that you’re holding some plates on top That’s why it’s called tabletop. Okay, your back is nice and round We’re going to take it into Pilates Stance Which is – the head, neck and shoulders lift up. Now the most important thing here is that you’re not simply just straining your neck to lift up into the ceiling It’s actually going to be all in the abs. AB ACTION not NECK ACTION so inhale on the exhale go ahead and lift up from the abs As you can see, I really curved on the back here. My lower back is on the mat completely. My abs are working. I’m not even doing anything and they’re working Okay at tabletop, heels together. Toes pointed We’re going to begin with 100. A very basic Pilates warm-up Here we go. Gonna inhale – two, three four – exhale – two, three, four inhale – two, three, four, exhale – two, three, four Now keep counting with that same breath You’re going to take the inhale into your nose and exhale – release through your mouth Very good! If you’re already feeling those abs working – GOOD JOB! that means you’re really lifting those shoulders up If you don’t feel your abs working, you’re probably straining your neck. Now, if at any point you’re getting really tired, I want you to place one hand behind the nape of your neck Give it some support All the way down and come back when you’re ready. Okay we’re gonna do a little bit more okay We’re gonna do a little bit more Keep pumping from the upper arms okay we’re not just flapping like this you are pumping with force. Okay here we go inhale two-three-four exhale two-three-four pick those shoulders up good- sucking the belly button in all the time okay let’s go Really getting that heart pumping here, this is a wonderful warm-up exercise come on keep the shoulder up, keep it up you can do this give me two more breaths let’s go and inhale two-three-four exhale two-three-four inhale two-three-four exhale two- three-four bring those knees in and give them a nice hug! Now where you guys able to feel your abs in that one? I definitely did, and as you get a little bit stronger you go ahead and lift the legs up


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.

Community Support

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.

Enhance Your Practice with Top Brand Clothing

To get the most out of your yoga and pilates sessions, it’s essential to wear comfortable and functional activewear. We recommend Top Brand Clothing products for their superior quality and performance.

Why Choose Top Brand Clothing?

  • Durability: Made from high-quality materials, Top Brand Clothing products are built to last, ensuring you can rely on them for your intense workouts.
  • Comfort: With features like moisture-wicking fabric and ergonomic designs, these products provide unmatched comfort during your practice.
  • Style: Top Brand Clothing offers stylish and trendy activewear that makes you look and feel great both on and off the mat.
  • Performance: Designed to enhance your performance, these products support your movements and help you get the most out of your workouts.

Top Brand Clothing Products We Recommend

  • Yoga Sets: Perfect for your yoga sessions, these sets offer flexibility and comfort.
  • Activewear: Versatile and durable, activewear from Top Brand Clothing is ideal for both yoga and Pilates.
  • Shorts: Stay cool and comfortable during your practice with lightweight and breathable shorts.
  • Sports Bras: Provide the support you need with sports bras that are designed for maximum comfort and performance.
  • Swimwear: Whether you’re practicing yoga by the pool or hitting the beach, Top Brand Clothing’s swimwear keeps you stylish and comfortable.

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.

4. Shop Top Brand Clothing

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.

Focus on Your Well-Being Today

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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Comments (50)

  • @AntoinetteWhite-wo5wy Reply

    Those leg exercises were BRUTAL

    June 7, 2024 at 1:18 PM
  • @mahd734 Reply

    ❤❤

    June 7, 2024 at 1:18 PM
  • @tribalhunter2978 Reply

    Is it too late for the t-shirt contest 🤡🤔

    June 7, 2024 at 1:18 PM
  • @charlieee625 Reply

    Been using this video for like 10 years. The music makes me feel so nostalgic. I didn’t even like most of it at the time, but now it has this sheen of past people, places, and memories. Cheers!

    June 7, 2024 at 1:18 PM
  • @pattiscoles3835 Reply

    Maybe 😂man boobs if ur a guy haha great beginner instruction❤

    June 7, 2024 at 1:18 PM
  • @Shakki_Channel Reply

    Unfortunately, looks like this isn't suitable for me. My muscles are atrophied due to having been bedridden for a long time, and I can't do a single crunch, let alone an exercise that equals to 6 of them. But hopefully I'll be able to come back to this video someday. I wanna get super stronk!

    June 7, 2024 at 1:18 PM
  • @f0rrest_xx Reply

    13 years, wow.

    June 7, 2024 at 1:18 PM
  • @AikoFlorite Reply

    I tried the beginner calendar last year and stopped, didn't puah through because I wasn't mentally prepared to. I'm coming back and I love hoq welcoming it feels, noticing wheere there is space to improve and where I can still do it like last year. Love that it's beginner friendly and that it gives you options to still do it, even if it looks too hard

    June 7, 2024 at 1:18 PM
  • @coffee-ouji Reply

    I have a new found appreciation for ppl who do pilates, I'm only half-way on and I had to take a break, Damn!

    June 7, 2024 at 1:18 PM
  • @user-fk3px2sd4j Reply

    I so like this exercise, it keep me fit

    June 7, 2024 at 1:18 PM
  • @elainemorrispalmer Reply

    love you and hate your music – has no coordination at all to the rhythm of your instruction.

    June 7, 2024 at 1:18 PM
  • @princesslady93 Reply

    I still do this video all the time and share it with my friends to do intro to pilates. Love this vid ill always have it 🩷🌷

    June 7, 2024 at 1:18 PM
  • @TheLelaGh Reply

    boy you really talk too much during the work out. makes me very tired

    June 7, 2024 at 1:18 PM
  • @allaboutit1056 Reply

    i ve been diagnosed with Lupus and doctor recomended pilates. i ve heard you are the best 🙂

    June 7, 2024 at 1:18 PM
  • @fitnytech Reply

    Being defeated is often a temporary condition. Giving up is what makes it permanent.

    June 7, 2024 at 1:18 PM
  • @BenjaminBigger-cw5eu Reply

    Im with the ymca &
    im gonna ask my yoga
    instructor if i can
    send her this video.
    Lots of new ideas here
    for every level.!
    ☮️✝️☮️

    June 7, 2024 at 1:18 PM
  • @manasad11 Reply

    Anyone doing it in 2023?

    June 7, 2024 at 1:18 PM
  • @terry3911 Reply

    I have a brief question for anyone: Is it okay for doing this as everyday workout? I am not person for working out but this video feels a bit easier than the whole for calendar workout 😀

    June 7, 2024 at 1:18 PM
  • @TheBeenQueen Reply

    I’ve been following you since the beginning of Pop Pilates. I just did this workout after not working out the entire pregnancy and then having a c-section. I am BAFFLED at how hard it all is. I have no abs at all. So I am excited to start all over with Cassey.

    June 7, 2024 at 1:18 PM
  • @gloomy_ava Reply

    and so a legend was born

    June 7, 2024 at 1:18 PM
  • @QueenJaneway Reply

    this was shot pre-instagram. wow!

    June 7, 2024 at 1:18 PM
  • @melissa8342 Reply

    Just completed this video for the first time! Thank you! Where do I go next? X

    June 7, 2024 at 1:18 PM
  • @borjanavarrofernandez9747 Reply

    Para principiantes TODOS TUS PUTOS MUERTOS!!!!!

    June 7, 2024 at 1:18 PM
  • @83lautje83 Reply

    Namaste❤

    June 7, 2024 at 1:18 PM
  • @MargoGrey-qp5yr Reply

    Does anyone know how many calories this whole session burns?

    June 7, 2024 at 1:18 PM
  • @karensteer527 Reply

    Robin is going out with his friend Tonight Show from her new day date 9

    June 7, 2024 at 1:18 PM
  • @stealisa Reply

    3:20 is the beginning of workout

    June 7, 2024 at 1:18 PM
  • @sarahzimmerman4686 Reply

    Great video Cassey! I really loved how informative you were & enjoyed the workout. I just discovered your channel in recent years & this was the first of your workout videos that I did. I am excited to watch more now!

    June 7, 2024 at 1:18 PM
  • @Island0525 Reply

    My shins hurt so much when doing the legs. Any tips?

    June 7, 2024 at 1:18 PM
  • @djazzlove5395 Reply

    Happy New Day to all of you in C space!!! This video has been part of my life for over 10 years. Even though it has been over 3 years since I have used, my body remember and thanks me. 🌞

    The exercises are perfect for me from time to time. However it's the kindness, humor, patience, humility and heartfelt Love from Cassey that makes me happy. The mind and body can accomplish many thing when it's filled with joy.

    I am here to remember the few exercises that I have forgotten. Lovely enough I remember most. All the best to all and thank you #casseyho for doing your part in helping raise the level of humanity a
    through kindness and Love.

    June 7, 2024 at 1:18 PM
  • @gothsandvandles.5475 Reply

    Jesus Christ I’m exhausted but so proud of myself for doing it

    June 7, 2024 at 1:18 PM
  • @Salikuthikamini94 Reply

    I don’t know what it is but this was soooo difficult for me (it’s most probably because I’m overweight) but the one where your legs are out and you pull yourself up was impossible for me to do…. I am so disappointed in how difficult and unfit I am… will try and improve on this daily… everyone please wish me luck

    June 7, 2024 at 1:18 PM
  • @writingpoems1663 Reply

    Whenever I lay on my side for the leg circles and pyramided I can’t stay balanced! Anyone have any tips for that??

    June 7, 2024 at 1:18 PM
  • @sanjitkumarsaha1150 Reply

    Just wanna ask this question can doing your begginer's calendar lose weight?

    June 7, 2024 at 1:18 PM
  • @RobinHood-yi5zs Reply

    Thank you so much! Due to some family losses and personal illness, I have gotten really out of exercising the last few months. I knew exactly where to go for a reset and restart!

    June 7, 2024 at 1:18 PM
  • @HananAwaad Reply

    Thank you

    June 7, 2024 at 1:18 PM
  • @MyPlantsAgainstTheWorld Reply

    This is for myself: I got this! I’m gonna come back here and be able to do the full video.

    June 7, 2024 at 1:18 PM
  • @harmankhosa4859 Reply

    Started day 1 here, I am not flexible at all. Can’t even touch my toes. My weight currently lies at 53 kg, my legs and lower back is most inflexible. Did this with multiple breaks. Will get stronger.

    June 7, 2024 at 1:18 PM
  • @marianavilches6777 Reply

    Doing this routine for the very first time, had to stop 15 minutes in because my butt was burning too hard. I'm going to keep going tho, I can't wait for my body to get stronger and slimmer!

    June 7, 2024 at 1:18 PM
  • @vanessabenavides8822 Reply

    I’m just coming across this video for the first time. I am 48 and obese with lots of aches and pains. I’m desperately looking to take back my health in many ways. One of those ways is by starting a Pilates routine. I’m hoping this video can be a start. I know the description says it works abs, legs and arms. Does it also work the back and hips and butt? I need a lot of support there. Thank you!

    June 7, 2024 at 1:18 PM
  • @hoanglinh699 Reply

    Thank you so much🎉🎉🎉🎉

    June 7, 2024 at 1:18 PM
  • @kulsoomsalman7137 Reply

    i was 65 kg almost 143 pounds when i use to do this pilatese and i remember i feel confident and loved doing it,i gave birth to a handsom baby boy hes nine months old now so i put on so much weight now i am 190 pounds….i dont know if i would ever get back to that old me,and do this again.😢

    June 7, 2024 at 1:18 PM
  • @nanichilmc942 Reply

    Help me!! the substitles disapear in the middle in the video and the music with vocal don't help me.

    June 7, 2024 at 1:18 PM
  • @ana-moon Reply

    After 7 years, I'm back as a beginner 😭

    June 7, 2024 at 1:18 PM
  • @user-xf7hv6hz5p Reply

    I remember seeing your videos as a kid, and doing Pilates on my moms’ yoga mat. Now, I’m back, trying to get into Pilates again. What a journey it’s been.
    My progress below:

    Day 1, 10/19/22: My legs, dead.

    Day 2, 10/20/22: my poor core 💀

    June 7, 2024 at 1:18 PM
  • @__issamae Reply June 7, 2024 at 1:18 PM
  • @Lynnpix Reply

    My school is teaching Pilates in P.E. We did this workout the first day.

    June 7, 2024 at 1:18 PM
  • @aljearomercado6806 Reply

    after 1 week i finally completed this workout, ive gotta say its very effective, painful at first but the pain fades day by day. Keep up the great work

    June 7, 2024 at 1:18 PM
  • @zesty.zoe. Reply

    I’ve seen so many of your blogicomics and promotional videos but today I decided to try Pilates for the first time!! I barely made it through the first exercise but I gonna keep pushing through for my goals for the future!!

    June 7, 2024 at 1:18 PM
  • @twopencilartacademy Reply

    beautiful very nice…..

    June 7, 2024 at 1:18 PM

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