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25 MIN FULL BODY PILATES WORKOUT FOR BEGINNERS (No Equipment)

Move With Nicole

Nicole McPherson

Focus Area(s):

Full Body

26

minutes

Duration: 

Workout Type:

Pilates, Toning/Strength

October 16, 2020

0:10

Workout starts at

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  1. Seated Warm-Up & Breathing Exercises (00:10)
    • Spinal lengthening and rounding (seated cat-cow stretch)
    • Rib cage expansion and contraction (breath-focused core engagement)
  2. Abdominal Strengthening (01:06)
    • Basic curl-ups (abdominal crunches)
    • Half Hundreds (arm pumping with one arm supporting the head)
  3. Leg & Core Coordination (04:15)
    • Tabletop toe taps (single-leg lowering with core engagement)
    • Arm and leg coordination (toe taps with opposite arm extension)
    • Abdominal curl with tabletop toe taps
    • Oblique twists with tabletop toe taps (elbow to opposite knee)
  4. Glute Bridge Series (07:08)
    • Glute bridge
    • Arm reaches while holding bridge
    • Single-leg lifts in bridge
    • Bridge pulses
  5. More Abdominal Work (10:36)
    • Frog position crunches (knees open, toes together)
    • Frog position with leg extensions
    • Leg crisscrosses
  6. Side-Lying Glute & Leg Work (12:49, 17:07)
    • Clamshells (knee opening and closing)
    • Leg extension from clamshell position
    • Small leg circles
    • Forward and backward leg kicks
    • Leg pulses with arm reach
  7. Mermaid Stretch (16:33, 20:36)
    • Seated lateral stretch variations
  8. Tabletop Upper Body Strength (21:12)
    • Forearm dips (elbows lowering and lifting)
    • Dynamic arm shifts (triceps-focused movement)
  9. Final Core & Plank Work (22:33)
    • Step-back plank transitions
    • Plank hip lifts (pike and return)
    • Static plank hold
  10. Cool Down & Stretching (24:09)
    • Child's pose
    • Side bends
    • Chest opening stretch
    • Shoulder rolls
    • Closing deep breaths

Tags:

Floor

Low impact (or with low impact alternatives)

No jumping, No burpees

No equipment

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