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

welcome back to move with Nicole today's class is a 30 minute pilates workout that will work the entire body you won't need any equipment just yourself and a mat so when you're ready let's begin let's start in a nailing position at the back of our mat sitting up nice and Tall on your inhale reach your arms up to the sky then exhale side out through your mouth as you lower your arms one more deep breath in raise your arms up and exhale slide out beautiful interlace your fingers press your palms away from you as you round your spine really drawing your navel back and then straighten your spine and reach your arms up to the sky relaxing your shoulders down and back take a deep breath in then exhale side bend over to the left inhale return through Center and exhale bend over to the right then inhale return through Center and exhale release your arms let's come forward onto our hands and our knees now to warm up our spine inhale out your spine roll your shoulders back look up then exhale round your spine engage towards your navel two more big breath in open through your hearts big breath out as you round your spine one more inhale and exhale [Music] find your neutral spine now tuck your toes under and press back to a downward facing dog keeping a soft Bend through your knees to start and then gently walk your feet out bending one knee at a time to wake up your legs [Music] as you alternate your legs here really think of pushing the floor away from you lengthening through your spine yeah then gently draw both heels down towards the mat and let's do a combo lift your heels up down then shift forward to Plank and press back so inhale lift your heels lower exhale shoot forward to plank six more like this really moving with your breath inhale lift your heels exhale plank [Music] when you shift forward to plank make sure your shoulders are over your wrist and that you're tucking your hips under drawing your ribs down to your hips engaging your core [Music] let's do one more [Music] beautiful hold in your plank now really draw your navel in then inhale tap your knees to the floor and exhale extend your legs so inhale tap exhale extend this is a great way to warm up the whole entire body [Music] let's do three more [Music] two and last one hold your legs extended and just stay in your plank for two deep breaths nice inhale through your nose and exhale through your nose one more deep breath in and deep breath out good job lower your knees down untuck your toes and then inhale reach your left arm up to the sky and exhale thread your arm through the right coming down onto your left shoulder feeling a beautiful twist through your spine [Music] then inhale come up reach your arm up to the sky and exhale switch sides inhale reach your right arm up and exhale thread your right arm through the left really opening through your left shoulder feeling a beautiful twist [Music] inhale press up reach your right arm up one more time and exhale release tuck your toes under now press back to a downward facing dog and then carefully walk your hands back towards your feet soft Bend through your knees roll up to standing inhale reach your arms up and exhale release beautiful let's stand at the right side of our mat now with our feet hip distance apart in parallel on your inhale squat down exhale press up inhale squat exhale press really send your glutes far behind you shifting your weight into your heels and keep drawing your navel in to keep your spine nice and straight let's do three more two and last one good job hold a low in your squat now and take a little pulses four eight and seven sit nice and low six five four really shift your weight into your heels two more and last one hold low and now let's take three side steps to the left so step out in step out and in keeping that pulse going and then take three side steps over to the right now let's add some arms as you step out sweep your arms out to the side pressing your palms back really warming up our upper body you can do it keep drawing your navel in keeping your spine nice and straight As you send your glutes far behind you stay nice and low and keep breathing inhale exhale inhale exhale let's do two more rounds of this and last time over to the right you can do it keep working those arms good job let's hold over to the right and return to those squats lifting our heels at the top so inhale squat exhale lift inhale squat exhale lift really squeeze your glutes at the top engage in your leg muscles to find your balance as you lift your heels just two more and last one you know the drill let's hold low in our Squat and take those pulses for eight and seven can you shift a little bit more weight back into your heels formal three two and one for lace your hands on top of your thighs and roll your spine up well done let's come to the back of our mat again take a deep breath in reach your arms up exhale release tuck your chin in and roll down walk your hands forward returning to your plank position and then lower your knees and lower your chest down to the floor on your inhale lift your chest press up into Cobra really rolling your shoulders back and opening through your heart one deep breath in and then deep breath out as you lower your chest down press yourself up cross your legs behind you and let's shift our weight onto our glutes bend your knees in front of you with your feet hip distance apart hold on to the back of your thighs and then carefully roll yourself down onto your back from here imprint your spine so press your lower back down into the floor and then lift your legs to a tabletop position making sure that your knees are hip distance apart and stacked on top of your hips exhale extend your right leg inhale Bend then exhale extend your left leg inhale Bend keep going either keeping your head on the floor with your hands down by your side or lift your head and shoulders up supporting your head with your hands just two more and on this last one hold your left leg extended a little combo clap behind your right leg return your hands behind your head and then switch your legs three times and again you clap and then switch your legs three times six more like this as you clap really try to lift your head and shoulders up a little bit higher so that you can clap your hands together you're doing really well keep breathing nice inhales and exhales only two more to go and last one really switch those legs good job rest your head down and hug your knees into your chest return your legs to that tabletop position and then reach your arms up towards the sky exhale curl up Reaching Your Hands by your hips and then inhale lower back down so exhale curl up lift your head and shoulders and inhale lower now stay with this or exhale curl up and as you inhale lower your head down and tap your toes to the floor Reaching Your Arms by your ears so exhale curl up inhale lower tap your toes nice exhale as you curl up inhale as you lower keeping your ribs drawing down towards your hips let's do two more and on this last one hold in your curl with your knees in tabletop and take little pulses you reach and reach keep your chin slightly drop down towards your chest just four more three two and one excellent job rest your head and hug your knees in taking little circles with your knees if that feels good then place your feet down on the floor and shuffle your heels in towards your glutes rest your arms down by your side then tuck your hips under squeeze your glutes and lift up into your Bridge position on your inhale lower your hips down and exhale lift them up inhale lower exhale lift six more like this really focused on tucking your hips under finding that squeeze in your glutes at the top just two more and last one hold at the top and now we have another combo so reach your arms up towards the sky and then take three pulses with your hips up up then lower your hips all the way down and up and again three pulses really pressing down through your heels then lower your hips all the way down and up just six more like this [Music] moving with lots of control here really trying to find that squeeze in your glutes foreign [Music] making sure that you're not arching through your spine and last one final little pulses up up up and then lower all the way down and lift hold your hips at the top now and lift your heels high on your inhale open your knees out wide and exhale return through Center so inhale open exhale close option to open your arms out as you open your knees and then close as you close your knees just four more like this keeping your hips nice and lifted two more and last one pull through Center and let's finish with pulses you lift up and up six more five four three two and one hold at the top lower your heels squeeze your glutes that little bit more and then lower your hips down well done hug your knees in towards your chest and just rock side to side giving your spine a little massage then return your links to that tabletop position reach your arms up to the sky and stack one hand on top of the other on your exhale curl up or open your knees keeping your toes together and then inhale lower so exhale curl up reach through your legs inhale lower six more make sure that your knees stay over your hips and that you're keeping your toes together as you open your knees [Music] three more exhale curl up inhale lower exhale curl inhale lower one more good job hold at the top take your hands behind your head and now flex your feet on your inhale shoot your legs out open close your legs and then exhale pull your knees in so inhale extend open close exhale pull your knees in six more feel free to rest your head on the floor with your arms down by your side if it feels too much to keep your head lifted you're doing really well this is a challenging exercise just two more and last one [Music] good job extend your legs up towards the sky now and Point your toes on your inhale lower your legs down exhale open and circle up so inhale lower exhale open and lift two more in this direction and then we'll reverse last one here we go open your legs lower close and lift ouch three more try to stay lifted through your upper body you can do it two more and last one make this circle the biggest one yet well done rest your head open your legs and just hold on to your inner thighs feeling a nice stretch for your legs maybe Rock side to side if that feels good for you and just take deep breaths then carefully bend your knees and close your legs together let's roll on to the right side of our body now resting our head in our hand extend both legs long and then draw your bottom leg forward so it's at that bottom corner of the mat then lift your left leg and make sure that it's in line with your hip on your inhale bend your knee bicycle your leg forward and then exhale extend it back so inhale as your bicycle forward exhale as you sweep it back just two more and last one beautiful now reverse it inhale kick forward exhale Bend and extend back inhale kick exhale Bend and extend try to keep your hips nice and still it's just the leg moving last one good job this time flex your foot kick the leg straight forward point and kick back exhale as you kick forwards inhale as you kick back six more like this [Music] really focus on keeping your ribs drawing down towards your hips and your core engaged to stabilize the rest of your body keep that leg nice and lifted and last one let's hold the leg extended back and take little circles for eight and seven six really reach through your toes elongating through that leg two and one now reverse four eight seven six five four three two one from here flex your foot turn your leg out tap your heel to the floor and then tap your toe forward so tap your heel back then tap your toe forward six more really externally rotating through your left hip and then internally rotating as you tap your toes forward you should feel some nice heat through that left glute just one more good job hold your leg turned out this time inhale kick your leg up Point your toe exhale Flex as you lower inhale Point kick up exhale flex and lower six more as you flex your foot and lower the leg down I want you to control it down as best you can really activating through your leg muscles and through your glute two more to go and last one good job let's repeat it tap your heel down then tap your toes tap your heel then your toes just six more like this and then you are done you can do it five whoo four keep breathing nice inhale and exhale two more and last one really good job hopefully you felt that through the left glute I know I did let's prop ourselves up now and sweep the left leg around coming into a cross-legged position on your inhale reach your right arm up to the sky and exhale twist over to the left [Music] this should feel like a nice release for your left glute as well as for your spine then return through Center and you know the drill let's take it straight to the other side so come down onto the left side of your body rest your head in your hand extend your legs out long and then slide your left leg forward to the front corner of your mat lifts your right leg and make sure that it's in line with your body at hip height on your inhale bicycle your leg forward exhale kick it back inhale bicycle forward exhale kick back two more and then we'll reverse it last one here we go kick the leg straight forward bend your knee and extend back inhale kick forward exhale bicycle back two more try to keep everything else still it's just your leg moving [Music] beautiful now let's kick our leg forward flex your foot point and kick back exhale as you kick forward inhale as you extend back as you extend your leg back really try to find lots of length through that right leg [Music] two more and last one hold your leg extended back and draw little circles for eight seven six really read through those toes four three two one now reverse four eight seven six try to keep those hips still four more three two and one now my favorite flex your foot turn your leg out tap your heel back then tap your toes forward tap back and tap forward externally rotating through that right hip and then internally rotating you can do it let's do three more two and the last one now for our kicks on your inhale Point your foot kick your leg up exhale flex and lower inhale kick exhale lower remember to lower that leg down with as much control as you can really activating through your leg muscles and through your glutes three more to go two and last one let's finish with my favorite here we go you tap your heel then tap your toes tap your heel and tap your toes six more just keep breathing you can do it can you tap your toes a little bit further forward and maybe can you lift that leg up a little bit higher in between two more and last one excellent job relax your leg down give that glute a little massage and then prop yourself up let's sweep our right leg in front coming to that cross-legged position and sit up tall on your inhale reach your left arm up and exhale twist over to the right this should feel so nice for that right glute [Music] then carefully unwind and let's return to our hands and our knees tuck your toes under press back to a downward facing dog and just take a moment to Pedal your heels alternate bending one knee at a time just to release any tension then carefully walk your hands back towards your feet roll up to standing inhale sweep your arms up to the sky and exhale release let's now work our arms for our final section of class so stand with your feet hip distance apart bend your knees and hinge forward then reach your arms back behind you with your palms facing up let's pump our arms back and back just eight more and seven keep your spine nice and straight five four three two and one from here reach your arms up lift your right knee and then squat back down lift your left knee and squat each time that you squat down I really want you to press those arms back behind you [Music] we have four more like this lift those knees up nice and high two two and one hold in your squat let's pump those arms back for ten and nine really draw your navel in seven six five four three two and one back to those knees you lift and squat lift and squat you've got it eight more and six keep those energy levels up really reach those arms up pull your knees up nice and high just two more and last one good job hold your right knee lifted and let's alternate knees now clapping our hands underneath our knees as we lift our legs really using those arms using those legs you've got it we are almost at the end of class so stay with me just six more five four three two and one so good inhale reach your arms up exhale release tuck your chin in and roll down walk your hands forward coming into your plank position and then drop your knees down to the floor for your push-up position okay final exercise of class let's go inhale bend your elbows for a tricep push-up exhale press then inhale press back to child's pose and exhale shift forward so one push-up and then press back to child's pose just eight more like this you can do it moving at your own pace as you bend your elbows make sure that they are staying close to your body so that you're working your triceps this is the final push of class so stay with me inhale Bend exhale press inhale press back exhale shift forward you've got three more to go you're so strong two and last one let's hold in our tricep push-up now and just breathe really roll your shoulders down and back you can do it five more seconds four three two and one lower your chest down come up onto your forearms roll your shoulders back and lift your chest take deep breaths here in this beautiful Sphinx pose then carefully release your chest back down interlace your fingers behind your back inhale roll your shoulders back lift your chest and then lift your legs off the floor see if you can lift your hands up and away from your glutes feeling a beautiful stretch for your shoulders one more deep breath in and then exhale release from here bend your left elbow into Cactus come on to your left cheek and then push yourself over to the left bringing your right foot behind you feeling a beautiful stretch for that left shoulder [Music] then carefully return through Center and switch sides Cactus your right arm come on to your right cheek and then push yourself over to the right bending your left knee back behind you taking beautiful deep breaths here you did so well today in class then return through Center take your hands underneath your shoulders and press up for one last beautiful Cobra stretch take a deep breath in and then exhale release down press yourself up cross your legs behind you and let's come to a seated position extend your right leg forward with your foot flexed and open your left knee out to the side inhale reach your arms up and exhale fold forward [Music] foreign [Music] lift your chest straighten your spine and exhale release cross your left foot over your right thigh now bend your right knee and shuffle your glutes forward until you feel a beautiful stretch for your left glute and then release your legs and let's switch sides extend your left leg flex your foot and or open your right knee inhale reach your arms up and exhale fold forward [Music] on your next inhale lift your chest and exhale come up cross your right foot over your left thigh bend your left knee and slide your hips forward until you feel a nice stretch for Your Right glute really enjoying this stretch here as you stay nice and open through your chest then carefully release and let style come to a wide legged position with our feet flexed or pointed whatever feels good for you on your inhale reach your right arm up and over feeling a beautiful stretch for the right side of your body [Music] then return through Center and switch sides inhale reach your left arm up exhale side Bend to the right then return through Center sitting up nice and tall and flex your feet either stay here if you feel a nice stretch here or carefully walk your hands forward to find a deeper stretch wherever you are make sure that your toes are pointed up towards the sky and that you're trying to keep your spine as straight as possible really folding forward from your hip joint [Music] then carefully walk your hands back towards your body and gently draw your legs back together coming into a comfortable cross-legged position let's finish class like always with one last pick inhale reach your arms up to the sky and exhale lower your hands down to your heart thank you so much everyone I hope you enjoyed today's pilates class in my new home in Thailand if you would like to see more classes like this don't forget to like this video leave me a comment share this video with a friend or family member And subscribe to my channel thank you so much and I hope you have the most amazing day foreign

Channel: Move With Nicole

Views: 1,405,119

Keywords: pilates workout full body, pilates workout 30 minutes full body, pilates workout 30 minutes, 30 minutes pilates workout, 30 minute pilates, full body pilates workout, pilates full body workout, pilates full body, pilates workout, 30 min pilates, full body workout, at-home workout, at-home pilates, at-home pilates workout, full body pilates, total body workout, move with nicole, intermediate pilates, full body workout at home, pilates, pilates for weight loss, mat pilates

Id: C2HX2pNbUCM

Length: 32min 36sec (1956 seconds)

Published: Wed May 31 2023