30 MIN FULL BODY WORKOUT || At-Home Beginner Pilates (No Equipment)

Breathing & Warm-up (00:18)

• Breathing exercises ?�? Focus on expanding and contracting the ribs while seated.
• Side stretching ?�? Stretching each side while seated, with arm movements.

Core Activation (02:55)

• C-curve roll back ?�? Rounding the spine back while seated.
• Seated arm reaches ?�? Alternating arm reaches while maintaining core engagement.
• Arm reaches with breathing exercises ?�? Alternating arm movements while maintaining a neutral spine.

Lower Body Strength & Stability (06:04)

• Arm reaches in tabletop position ?�? Alternating arm movements while imprinting spine.
• Toe taps ?�? Alternating leg movements while maintaining core stability.
• Toe taps with arm reaches ?�? Combining arm and leg movements.
• Bridge lifts ?�? Lifting and lowering the hips while pressing through the heels.
• Bridge with heel lifts ?�? Adding a heel lift challenge.
• Bridge pulses ?�? Small pulses while holding the bridge position.

Abdominal & Oblique Work (10:15)

• Abdominal curl ?�? Lifting the head and shoulders while engaging the core.
• Oblique twists ?�? Twisting the torso while pulling the elbow toward the opposite knee.
• Twisting crunches ?�? Alternating side-to-side torso twists.

Seated Mobility & Stretching (11:49)

• Rock to seated position ?�? Hug knees and rock up to a seated position.
• Seated forward reach ?�? Tucking chin in, sliding hands forward for a deep stretch.
• Seated spinal twist ?�? Twisting left and right with controlled exhales.
• Reverse tabletop stretch ?�? Pressing hips up to stretch shoulders and hips.

Tabletop & Side Kneeling Strength (14:15)

• Tabletop leg extension ?�? Extending one leg while maintaining core stability.
• Knee tuck from tabletop ?�? Pulling knee into the chest while keeping spine straight.
• Rainbow legs ?�? Tapping toes side to side while keeping hips stable.
• Side kneeling leg lift ?�? Wrapping the waist, opening, and lifting the leg.
• Side kneeling pulses ?�? Small leg pulses to strengthen stability.
• Side bend stretch ?�? Reaching arm overhead for a deep lateral stretch.

Back & Upper Body Strength (20:36)

• Prone back extension ?�? Lifting chest and arms while keeping belly button engaged.
• Prone arm lifts ?�? Raising arms with palms facing down, then up.
• Palm rotations ?�? Rotating hands between palms down and up.

Upper Body Challenge (22:17)

• Child's pose ?�? Resting position for deep breathing.
• Tricep push-ups ?�? Push-up variations focusing on triceps and control.
• Prone palm forward reach ?�? Extending arms forward and back while lifting chest.
• Superman hold ?�? Lifting legs, chest, and arms simultaneously.
• Child's pose to Tricep push-ups ?�? Flow between child?�?s pose and push-ups.

Cooldown & Stretch (25:56)

• Chest-opening stretch ?�? Hands interlaced behind back for a shoulder release.
• Seated spinal twist ?�? Twisting torso for mobility.
• Seated glute stretch ?�? Cross-legged stretch targeting glutes.
• Side bend stretch ?�? Arms overhead for a lateral release.
• Seated spinal rolls ?�? Alternating between open chest and rounded spine.
• Final breathing exercise ?�? Deep inhale and exhale to finish the class.