I am so excited to share with you my very first Pilates workout video as a Certified Pilates Instructor! I’m so excited to share this special moment with you. This Full Body Pilates workout is designed specifically for beginners!
This 25-minute Pilates mat workout requires no equipment—just your mat and your gorgeous self. Whether you’re starting your day or winding down, this session will leave you feeling rejuvenated, strong, and centered. Let’s dive into the details and give you everything you need to get the most out of this routine!
Why Pilates?
Pilates is an incredible way to build core strength, enhance flexibility, and improve overall body awareness. It’s perfect for practitioners at every level because it focuses on controlled movements and alignment, helping you to connect with your body in a mindful way. Plus, it’s gentle on your joints while being highly effective in toning and strengthening. I practice Pilates every day and have never felt more amazing than I do now!
What You’ll Need
- A comfortable mat
- An open space
- A positive mindset
That’s it! No special equipment is required, making it super accessible for anyone, anywhere.
The Workout Breakdown
Here’s a quick rundown of what you can expect in this session. Please click on the video to follow along with me!
1. Warm-Up
- Half Roll Down: Begin seated with knees bent and feet flat on the mat. Focus on breathing deeply as you round your back into a C-curve and then re-stack your spine, warming up and mobilizing your vertebrae.
2. Core Activation
- Arm Circles: Lying on your back, we’ll activate the core and shoulders with some energizing arm circles, ensuring your rib cage stays relaxed against the mat.
3. Glute and Hamstring Focus
- Hinge Bridge with Pulses: With hips lifted, engage your glutes and hamstrings through a series of bridges and pulses, creating a strong, toned lower body.
4. Leg Strength and Stability
- Tabletop Leg Lifts: Focusing on stability, we’ll alternate lifting legs to tabletop position, ensuring the core and glutes are fully engaged.
5. Oblique Activation
- Oblique Twist: Add some dynamic movement with oblique twists, targeting your obliques and enhancing your core strength.
6. Length, Flexibility and Deep Core
- Single Leg Stretch: Strengthen and lengthen your legs with controlled, alternating stretches while maintaining core stability.
7. Side-Lying Series
- Leg Extensions and Circles: On your side, we’ll focus on controlled leg movements to tone and stabilize the hips and obliques.
8. Spinal Mobility
- Cat-Cow Stretch: Enhance spinal flexibility and relieve tension with fluid cat-cow stretches, a staple for any good Pilates session.
9. Back Strength
- Swan Prep and Full Swan: Engage and strengthen your back with swan prep exercises, gradually building to a full swan extension.
10. Cool Down
- Figure 4 Stretch and Crossover Stretch: Finish with soothing stretches for the hips and spine, leaving you feeling relaxed and grounded.
Benefits of This Workout
- Improved Core Strength: Regular practice will enhance your core stability, which is fundamental for overall strength and balance.
- Increased Flexibility: The controlled movements in Pilates help improve flexibility and range of motion in your joints.
- Mind-Body Connection: Pilates emphasizes precise movements and breath control, fostering a deeper connection between your mind and body.
- Enhanced Posture: By strengthening your core and back muscles, you’ll naturally improve your posture, reducing the risk of pain and injury.
- Movement in All Planes of Motion: By moving your body through all planes of motion, you are preparing your body to move through all of life’s situations, again reducing your risk of injury
Tips for Success
- Consistency is Key: Aim to practice this routine 2-3 times per week for best results.
- Listen to Your Body: Modify movements as needed and don’t push through pain.
- Focus on Breath: Breathing is crucial in Pilates. Inhale through the nose and exhale through the mouth to enhance each movement.
Thank you for moving with me!
By incorporating this beginner-friendly Pilates mat workout into your routine, you’re not only investing in your physical health but also your mental well-being. I hope you enjoy this session as much as I enjoyed creating it for you. Remember, the most important part is to have fun and appreciate the incredible work your body is doing.
Thank you for joining me, and I look forward to seeing you in the next workout. Have a beautiful day!
~Esther
DISCLAIMER: This workout is for demonstration purposes only. Please consult with your physician before beginning any exercise or nutrition program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, or nutrition plan, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge of this channel and all individuals involved with this channel from any and all claims or causes of action, known or unknown, arising out of this channel and all other individuals’ negligence.
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