20 Min Pilates Workout // At Home Pilates ~ Beginners

Hey guys, hope you're well. Today we're here for a full body sculpting Pilates workout. Now this is particularly targeting beginners or people who are new to Pilates in general but it's still a very effective sculpting workout. That was the plan here so I hope you enjoy. This is also remember part of our at-home series so I've got plenty more where we're in the comfort of our own home doing this Pilates together. So when you're ready, let's get started. I want you to come on over onto your backs. We're starting with our core activation, glute activation work. So coming over onto your backs like so, we're going to draw those heels in towards our booty. You should be able to tap your fingertips to your heels and that's perfect distance. Alright, we're going to start with some hip articulation. So hip rolls pretty much. Pressing through the hands and the forearms for support. Inhaling to prepare and on your exhale you're going to tuck that pelvis in and up and slowly with control you're going to roll up through the spine one vertebra at a time until you come into this hip bridge position. You're squeezing through the glutes here. You're squeezing through the thighs and the quads. You're activating everything. I want you to draw those ribs in towards each other and then down towards your hip bones. You don't want those ribs flaring upwards and outwards. They need to be nice and condensed. Excellent and on your inhale we're going to reverse that roll back down starting at the top coming through the middle of the spine until our tailbone meets the mat. Once again exhale tuck that pelvis in drawing up rolling up one vertebra at a time coming into that hip bridge holding that hip bridge for a few seconds and then inhale to release back down drawing back down from the top down to the excellent once again tuck that pelvis in roll up excellent coming up keeping those shoulders rolled down and away from the ears eye gaze straight up to the ceiling let's go for two more here so really squeeze through those glutes to roll up and through and again melting those ribs down towards the hip bones i want you to imagine as well potentially that you're drawing that navel in towards the spine excellent just one more for good luck perfect so we're just getting warmed up we're going into pelvic presses now so instead of articulating through the spine we're simply going to inhale to prepare and on our exhale we're pressing up through the glutes coming to that bridge pose like so and inhale to lower tapping the tailbone to the mat exhale to press up and inhale to lower keep going with this movement here you've got this now remembering that your knees are hip width apart in this position and that they're running parallel straight down like train tracks you don't want their knees to be like flaring out or caving in using your hands and forearms for support here you want that even weight distribution between both sides well done now remembering in the practice of pilates that breath is so important it's the tool that you use for your movements so you exhale as you use that exerting movement so the movement that's going to require the most energy is the movement that you exhale on and then you inhale releasing perfect let's go for five more for four two exhale through the mouth and inhale through the nose all right now we're going to come up into that bridge pose remembering to plant your feet nice and into the mat we're going to simply hold that bridge pose for 10 seconds here squeezing those glutes you're trying to squeeze that bottom glute area in particular we're holding for five four three two one and we're going into baby pulses just a few centimeters up and down let's go for one two three four five six seven eight keep going nine ten just ten more ten nine eight keep the height six five four three two one hold that pose we're not going down yet you're going to lift that right heel up off the mat you're coming into a right calf raise we're going to drop that heel back down to the mat now alternate legs so your left heel's coming up off the mat into that left calf raise and then lowering down keep going with that alternating calf raise here amazing work keep that core engaged suck that navel in towards the spine really try and come up on the ball of your foot as you go into that calf raise every movement here is with intention control excellent you should start to feel your glutes firing up because the longer we're holding our glutes up keeping the height means that it's longer the longer the movement is under tension and that is how you get results perfect let's go for five five four you've got this three two come on one excellent now you're going to bring that right leg up into that calf raise and we're just doing baby pulses in this position so when you're ready let's pulse for one two three four squeeze those glutes six seven eight nine ten ten more ten nine eight seven use your breath five four three two one amazing holding that pose we're going to lift that right leg up into tabletop position drawing back down to that calf raise so your right ball of your foot meets the mat drop that heel down and lower down for one completely all right so you exhale lift up come into that right leg calf raise draw that right leg up into that tabletop a ball of the foot meets the mat lower the heel and drop down keep going with this combination so it's taking a bit more mental energy as well to remember the combination movement excellent remembering that calf raise into the tabletop back to the calf raise lower down you should also be really feeling it now in that supporting leg which is what we want all right we've got two more of these and then we're going into our single leg bridges so this all this layering was sort of to prepare us for that excellent so from here the right leg comes into tabletop inhale to prepare and on your exhale we're lifting up into that single leg bridge like so inhale to lower for one exhale lift inhale to lower exhale lift inhale to lower just seven more six five four three two and one lower down amazing work all right get yourself ready and let's go on the left leg so again we're going to start with those simple pelvic presses into that hip bridge so inhale to prepare on your exhale using the exhale let's press up inhale to lower exhale press up inhale to lower keep going with this movement nice gentle tap of the tailbone to the mat and then pelvic pressing back up squeezing those glutes squeezing the quads and the thighs let's go for four engage the core three suck that navel in two and one holding that hip bridge all right we're coming into that left calf raise now so you're simply lifting that left heel up off the mat and inhale to lower inhale lift exhale lift inhale lower sorry we're going to alternate so the left heel comes up and lowers right heel comes up and lowers keep alternating with this movement here amazing so we'll be layering on in a moment we're just working those calves getting the right glute prepared now for its support we'll need its support really trying to come up onto the heel sorry the ball of our foot in that calf raise all right let's go for three three two squeeze the glutes two one one all right we're going to lift that left heel up off the mat coming into our left calf raise we're holding this position and we're baby pulsing when you're ready let's go for one two three four five six seven eight you can do this nine ten just ten more ten nine eight seven maintain the height five four three two one holding that hip bridge all right so we're going to draw that left leg up into that tabletop return it down heel comes to the mat and lower down for one exhale to press up calf raise draw that leg up into tabletop return it down heel comes down and we lower for two keep going with this movement here remembering each element of the combination go at your own pace as well it's all about control so if you feel like you need to slow it down to get the most out of the workout please feel free to with time you'll get stronger more controlled you'll definitely see the result and it's so motivating when you do amazing work let's go for five for four for three keep that height use that right glute to support for two for one amazing work let's draw down now we've got those single leg bridges so we're drawing that left leg up into tabletop inhale to prepare and using that exhale let's press up inhale to lower exhale press up inhale to lower keep going with this movement five halfway there six point the toes seven eight make it worth it nine and ten excellent oh my glutes are on fire amazing take a second to reset here draw those knees into your chest remember if you need to pause me at any point feel free to do so and then just start up again when you're ready all right perfect now from here we're going to come on over into four point kneeling position like so we're going to make sure our hips our hips and knees are stacked and our wrists are stacked under our shoulders we're going to start with some natural nice cat cow stretches so inhaling as you curl up into that cat position pressing through the palms here really curving through the spine and on your exhale eye gaze comes forward head comes up chest is nice and open inhale as you draw in and exhale to come out inhale draw in eye gaze towards your knees and exhale out perfect let's go for two more and one great all right so from here we're going to extend that right leg out behind us like so inhaling to prepare and on your exhale using the glute we're going to lift that leg up in line with our torso you're pointing through the toes and on your inhale you're drawing back down for one exhale to lift and inhale to lower for two i want you to draw that navel in towards your spine and keep the core engaged your eye gaze is at the top of the mat so you keep a nice elongated back of the neck amazing work your fingers are nice and spread out on the mat and you're pressing through the palms of your hands and pushing out of your shoulder blades we've got two more here and one on your next you're going to lift that leg up while holding that pose you're going to tuck those left toes under okay inhale and on your exhale we're going to lift and hover that left knee off the mat and then lower back down on your inhale for one so exhale to lift that left knee off the mat keep that right leg lifted and inhale to lower for two let's press up and lower for three up and lower for four for five we're just we've just got five left keep that height of the right leg you can do it this is a little spicy for seven for eight come on nine one more and ten perfect all right keeping that right leg lifted here we're simply going to bend that knee and draw it in towards our right elbow as we do our gaze goes over our right shoulder like so and then extending back out our gaze comes back to the front of the mat for one so inhale as we draw in exhale to return inhale in exhale return keep going with this movement we're trying to work the obliques here we're crunching nice and tight in those oblique muscles so really try to get that eye gaze to come over that shoulder making sure as well to point the toes here to keep those leg muscles engaged the whole workout looking good maintain the height two more one perfect all right we're drawing that leg in and we're going into fire hydrants from here on the right leg inhaling to prepare on your exhale you're simply going to lift that right leg out to the side like so pointing through the toes and inhale to lower for one exhale to lift out inhale to lower for two keep going with this movement now one thing here is you want to make sure that your weight remains evenly distributed across both hands you don't want to be leaning too far on that left leg that supporting leg amazing so if you need to stop and reset yourself completely fine we're squeezing through that glute squeezing through that outer glute the glute medius that doesn't really get a lot of attention let's go for three two one hold it lifted and let's pulse one two three four five six seven eight nine ten ten nine eight seven six five four three two and one excellent work all right now we're going to come over and do it on the other side so when you're ready take a second if you have sticky wrists if they're hurting just come up onto your fist like so all right so we're going to extend that left leg out behind us point through the toes inhaling and on your exhale let's lift that left leg up in line with our body and lower for one exhale to lift inhale to lower for two keep going with this movement nice slow and controlled you're not kicking it up you're raising it up you're using that glute muscle to draw that leg up beautiful long line pointing through those toes engage those leg muscles keep that core engaged as well and making sure to press up through your shoulders don't let that chest slump in beautiful work here let's go for five for four for three for two for one now we're gonna hold that lift you know the drill we're tucking the those right toes underneath inhale to prepare on your exhale we're lifting up into that right knee hover inhale to lower for one exhale to lift up inhale to lower for two this is great for the abdominals this is a killer ab workout something so simple but so effective halfway there keep going keep that left leg lifted as well use the core to lift it's nine and ten amazing keeping that left leg lifted here it's a bit of a tongue twister all right now remembering we're going to draw that left knee in towards our left elbow and our eye gaze comes over our left shoulder like one we're extending back out inhale to draw in exhale to draw out keep going with this movement here really trying to get that knee to touch the elbow crunching through those obliques pointing through those toes let's go for four for three slow it down if you need for two for one perfect all right draw that leg down by your side we're going into fire hydrants so using that breath let's open that left leg out to the side and inhale to draw back in for one exhale to draw out and inhale to draw in keep going so you're squeezing through those glutes squeeze through that side glute that glute medius to draw that leg up perfect let's go for five point the toes four three two one coming into that lift and baby pulse for 20 let's go for one two three four you can do this six seven eight nine ten ten nine eight seven six five four three two and one oh i definitely felt that and let's come back into our baby child's pose here so in this position i want you to really reach forward with those fingers to create a nice elongating stretch through the arms through the spine take a second take as long as you need you did an amazing job today your body will thank you for this not too long but just enough to get that sculpting defining work happening in your body all right well great work today that was fun i enjoyed it so remember please to like subscribe comment let me know what you thought let me know what you want next can't wait to hear from you love you all