POP Pilates for Beginners – Total Body Workout

TopShop · June 7, 2024

POP Pilates for Beginners – Total Body Workout

By TopShop Yoga and Pilates beginner's pilates, beginner's workout, beginners workout calendar, beginners workout program, blogilates, Exercise, Fitness, lose weight, Pilates, pilates exercises, pilates for beginners, pilates workout, total body workout, workout calendar 50 Comments

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.

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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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POP Pilates for Beginners – Total Body Workout