Slim ‘n Sculpt! Beginner’s POP Pilates

TopShop · June 6, 2024

Slim ‘n Sculpt! Beginner’s POP Pilates

By TopShop Yoga and Pilates beginner's pilates, beginner's workout, easy workout, starting out workout 50 Comments

Video Transcript

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hey guys Cassie here so many things to talk about okay I don’t even know where to get started first of all let’s talk about the nails okay I remember in one of my last videos I told you that my nails are so basic and boring and so I actually took the time to go out and get these babies done it is supposed to be a sunset with a palm tree and a dolphin you know what I was really sad the other day because somebody told me that my nails look like candy corn themed I was like hello these are not candy corn theme there is no white in here it’s obviously pink coral and yellow like the sunset second thing I want to talk about is that I just released the new workout calendar I keep squeaking I don’t know why guys drink your water if you don’t drink your water you’re going to sound like a squeaky little mouse like me I want you to go download the new calendar right here workouts for you every single day you don’t have to think about it you just have to do it seriously it’s free go download it on blog.com and number three is my shirt it says Pilates thought you said P latte I know I love puns they’re so ad but it’s so me and I love being weird so this is a new design that we just made and you can find it on bloges designs.com I have a very limited number of these because I wasn’t sure if you guys were into puns like me but hopefully you are and we actually have sizes ranging from small to 2 XL I just want to let you know that I’ve been hearing your comments I understand what you’re saying about fit and sizing and body positivity and Body Image this is why this line of t-shirts just came out so I really do hope you like them and I will be designing more but please can you let me know in the comments if you like puns cuz you know if you don’t like puns then I don’t know I don’t know if I can be your friend because I really like puns anyway those were my announcements and today we are taking it back to old school style I’m taking you to Classic pop Pilates For Beginners it’s a new month it’s back to school maybe some of you are coming down winding down from vacation season you don’t want to do anything you know what I’m not going to hit you real hard with some workout that you’re absolutely going to hate and be scared of I’m going to give you something really smooth to ease into okay today’s routine is a total body slim and sculpting popes routine it sounded really nice no shoes just your mat let’s go ahead and get started before we get started I just want to let you know that pop Pilates is very different from your classical pilates class if you taken both then you’ll know the pop lates is fun it’s intense it’s upbeat it’s kind of like a dance on the mat so I’m really excited that pop pla is now an actual format in 24-Hour Fitness like that is crazy it blows my mind every single day because po Lotti started on YouTube back in 2009 with that first video that I did so um go out and find a local class at your 24 gym and um and take it cuz it’s going to be fun it’s going to be really really fun so let’s talk about po plaes here okay I want you to bring your hands out forward shoulders back the whole time I need you to think like you’re a dancer okay shoulders away from the ears chest will be open when you’re sitting and see how tall I am I ain’t doing none of this I’m right here okay and I’m going to slowly Lean Back Lean Back I feel like that’s a song all right now let’s hit that music and get started I want you to make sure that belly button is pulled into your spine the whole time notice how my low back isn’t lifted off the mat okay I am not doing this I’m right here that’s how you engage the core we start out with the 100 to really circulate the blood through your body and get ready place the hands on your knees push them out notice how the legs are in a 90° here Hands by the sides you’re going to lift up into what I call Pilates stance already right here you’re feeling your abs working yes very good now going to pump 2 3 4 exhale 2 3 4 b 2 3 4 exhale you are in through nose and 2 three 4 in and out now check it out I’m not looking at the ceiling I’m not looking at my Bly I’m looking right above my knees and if your neck is hurting you need to lift higher yeah see how it’s more about your abs or place one hand behind the na of the neck legs up let’s go inhale 2 3 4 exhale 2 3 4 my heels are pressing my toes are pointing my legs are straight good inhale 2 3 4 exhale bring it down down real low inhale 2 3 4 exhale 2 3 4 yeah you’ve got it this is your Pilates 100 arms straight and pumping toes pointing eyes looking at my big toes eight more let’s go it’s inhale 2 3 4 exhale 2 3 4 and inhale 2 three 4 exhale 2 3 4 bring it in nice relax woo legs out now we’re going to go to the pilat roll up bring your hands long behind you I want you to slowly pick up your spine curl curl lift and sitting tall remember what I said about shoulders away from the ears yeah we’re going to come back down beautiful do it again this is your roll up up two three four and down 2 three four and lift notice how you’re using your whole Powerhouse your whole core to truly Lift You Higher and get this fun factoid right now six crunches equals one of these rollups hey how many crunches do we just do I don’t know a lot again and lift reach even higher point the fingers more good one more and down come slow and slow and slow I love it bring the knees into the chest give them a big hug Flex Point Flex point I love it now lift yourself up right here we are back into that pilat stance Hands by the sides into your double leg stretch check it out here we go and lift out Circle swi swim in reach long in you got it Point swim we are stretching your body we’re working those outs and in yeah boom almost there long and a couple more reach beautiful last one here bring it out in relax I love it bring that right knee into your chest give it a big old hug stretch stretch stretch yeah and I want you to bring the other leg in good stu okay we’re going to work out um a little bit more ABS go into your legs and it’s going to feel real good so listen up you are going to bring your right leg towards you grab behind the ankle mirror Cal now if if you can straighten your leg here no worries if you’re there you’ll get stronger and more flexy every day that we work out together I want you to lift up into that pilat stance again other leg lifted we’re going to go into a single straight leg stretch it’s a pble switch pull pull switch pull pull switch switch exhale exhale switch pull pull pull pull do you feel your hamstrings nice pull pull switch pull pull yeah those legs they look good again looking forward don’t look at the ceiling that’s going to save your neck boom boom switch two one pull switch and hold very good bring the knees in bring the head down relax the Hands by the sides I want you to lift the legs up let’s get into some thigh work you ready okay make sure that low back is pressing that belly in out in boom and in yeah a little bit of everything we’re going to work your whole body here out love it belly in check it your hip flexors should not be hurting nope they should not it should be all in your thighs boom yeah love it a little bit more out the toes lengthen the legs again check that low back it should not be hurting little bit more two one good bring the knees in Flex the feet point the toes Flex point and bring it down very good now that we got some leg work let’s get into booty mhm MH okay feet flat pull pull your pelvis up to the ceiling let me tell you one of the most effective ways to build the booty okay check it out it’s a lift and a lower that’s it super simple now get this I also want you to squeeze your butt cheeks every time you lift like squeeze them I mean Penny between the butt cheeks don’t let it fall out squeeze squeeze yeah and boom and up looking good not bad right okay four more four uhhuh and three one more and hold bring the legs together bring out your left leg all I want you to do is lift and lower here we go up and down now make sure your booty stays off that mat I want you to point your toes straighten that leg relax your shoulders this is your Bridge single-legged leg lift and up and down very nice four uhhuh and three do you feel that I feel that I know it hurts it’s okay one more and one let’s switch here we go up and down notice how I’m keeping my hips very Square to the feeling okay I am not twisting around not hula dancing Zumba dancing around right here I am staying very in line okay cuz that’s how you’re truly going to work the muscles good and up and down four more four and three so good and two very nice one bring it back it’s a lift and lower very simple you’ve got it up and down again are you squeezing are you squeezing please tell me you’re squeezing very good and up and lift and lower just a little bit more guys I really want you to feel it in your booty yes last one and hold it hold it bring the heels out just like that hold it nice work hamstring activation let’s go it’s lift and lower oh that’s a little bit different isn’t it yep it is come on and squeeze and down you’re almost there lift boom feeling it with that beat guys that is papalotes you’re just going to be one with the music and your body we don’t count reps that’s boring just feel it and one more hold it 5 4 3 2 relax wow okay guys arms long behind you inhale exhale do that roll up that I taught you in the beginning okay so we did ABS we did butt we did Legs what am I missing here arms I know you don’t like upper body no worries though I’m going to teach you a very fun way to do some upper body sculpt it up no push-ups watch me Palms up Circle super simple that’s it you are circling just make sure that the Palms are lifted I don’t ever want to see The Palms anywhere but facing up good you start feeling your shoulders a nice and sculpted in tone and round now let’s check the posture chest open belly in I like this song I want to go like this this is fun come on go back back back I love it keep going and round you’re almost there almost done with your beginnner Pilates routine you’ll have hit everything everything give me four three 2 one elbows together check this out guys elbows come up elbows come down they never come apart okay never let’s go working pecs and shoulders and biceps it’s incredible come on and lift very nice up when your strap for time and you’re like working out is too hard it’s not fun pull up this video this is it this is it let’s go lift and lift four three two I want you to hold one hold it four 3 2 one very good bring those arms out check it out guys you’re going to bring it behind and out and squeeze perfect squeeze couple more boom one more I want you to hold it in press that chest out squeeze your shoulder blades together 5 4 3 2 and hold a little B more relax that felt real good let’s go ahead and stretch out your arms right here inhale through your nose exhale through your mouth other side inhale through the nose exhale through the mouth and lay your hands down by your sides congratul ulations you just finished your pop plotty slim sculpting routine wow that was so refreshing I really like to bring it back to basics go back to Classic Pilates where I came from because it really helps you hone in on your techniques so often we try to go harder we try to be more advanced and get to the next level but you lose a sense of that foundation so even if you are a longtime veteran popster thank you thank you so much for doing this video I want to talk about something really fun I don’t remember if I talked about this for maybe I did on Instagram but I really really really really really really really really like you just kidding uh no not kidding I really like you but I was making reference to k r jeffson what I meant to say was that I really really really really really really really want to make a podcast do you listen to them I just started to and I am absolutely in love I listen to podcasts when I’m putting on my makeup when I’m straightening my hair like this morning when I’m driving around walking around it’s such a good way to learn without having to read or watch you can learn through auditory hearing which is awesome because you can do a couple things at once I am thinking of starting a podcast I really want to have been thinking about it for the past couple months actually and I need your help in deciding what it should be about like what angle should I take so if you could please leave in the comments any ideas or topics that you have on my first podcast and it would be really really cool to incorporate you guys in the podcast too I will definitely start the podcast within the next couple months okay I’m going to put that marker there and it’s going to happen because a dream is not a goal without a deadline you know what I mean so I’m going to put that out there it is done it is said and it is going to happen don’t forget download your new blog lotes workout calendar right here again it’s free come on guys so many poers have transformed their lives their bodies by using the free calendar again this is your life you’re the CEO of your life you choose what happens to it and if you want this shirt Pilates thought you said pie and lattes just go to blog alates designs.com and follow my new Instagram account blog designs because I will be sharing with you my journey as a designer behind the seams get it and straight from my Des my sketches all the programs that we use to create stuff all the sample making processes the fit models I think it’s going to be truly incredible when I was growing up I really wanted to know how do you run a fashion business how do you do this I’m going to share with you everything so please go follow blog designs and guys if you do get anything from the store and if you have gotten anything from the blog store # all your pick blog aot designs because every single Friday we crowning one popster of the week and you will win a $25 gift card to the store and that’s every single week for forever so please go do that your old picss your new picss your water bottles your t-shirts or whatever I want to see you that’s a lot for me right now take a break enjoy the rest of your day and I love you so much bye

Welcome to Top Fitness Influencer

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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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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.

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Durability: Made from high-quality materials, Top Brand Clothing products are built to last, ensuring you can rely on them for your intense workouts.
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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.
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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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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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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.

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Slim ‘n Sculpt! Beginner’s POP Pilates