20 MIN EXPRESS PILATES WORKOUT || Beginner to Moderate Pilates (No Equipment)

20 MIN EXPRESS PILATES WORKOUT || Beginner to Moderate Pilates (No Equipment)

This Beginner to Moderate level Express Pilates class is perfect for when you are short on time but want to move and feel energised! I hope you enjoy it. 😊

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🎥 Videography by Bodie Rex
♫ Music from https://www.epidemicsound.com/referral/n9a93q/

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DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole Pty Ltd will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.

welcome back to move with Nicole today's class is a beginner to moderate level Express pilates class perfect for those days when you're short on time you won't need any equipment just yourself and a mat so when you're ready let's begin let's start today's class in a child's pose so open your knees bring your feet together and extend your arms forward resting your forehead on the mat take this time to bring your awareness to your body to your breath and to the present moment here on your mat then walk your hands over to the left to feel a beautiful stretch through the right side of your body taking deep breaths here then carefully walk your hands over to the right now breathing into the left side of your body then return your hands through Center and shift your weight forward onto your hands and your knees on your inhale arch your spine roll your shoulders back look forward then exhale round your spine and gaze towards your navl three more deep breath in broaden through your collar bones as you shine your heart forward deep breath out as you round your spine two more inhale moving with your breath and exhale last [Music] one beautiful find your neutral spine now so a nice flat back drop your ribs down to your hips and really draw your navl up engaging your core let's take some hip circles so squeeze your left heel in towards your glutes then press your knee back open it to the side and lower lift it back open and lower three more in this direction and then we'll reverse last one now reverse open to the side bring it around and down four more just waking up that left hip and last one beautiful extend your legs straight back now making sure that your hips are paral parallel to the floor and then lower down onto your forearms with your elbows directly underneath your shoulders really lengthen your spine and draw your navl in little Comber lower your leg down lift then tap your knee behind your right knee and extend back inhale as you lower exhale lift inhale tap exhale extend let's do eight more like this really press down through your shoulders here activating your upper body and keep your gaze in between your hands making sure that your neck is in line with your spine try to pair your movement with your breath inhale lower exhale lift inhale tap exhale extend keep [Music] going really draw your navl in towards your spine making sure that you're not arching your back two more and last one beautiful hold your leg extended now on your exhale curl your knee in towards your chest as you round your spine and draw your navl up then inhale extend your leg back and lengthen your spine and again exhale pull your knee in round your spine tuck your chin in then inhale extend and lengthen your spine eight more so as you pull your knee in I really want you to press down with your shoulders and draw your belly button up towards your spine that way we're not just working our glutes we're also activating our shoulders and our abdominals as you extend your leg back really try to find length through your spine and make sure that you're not arching your back let's do two more exhale pull inhale extend and last one good job hold your leg extended back now flex your foot and take little pulses you lift and lift relase squeezing the base of your left glute let's do six more five keep gazing in between your hands three more 2 and one now lower your left foot down and press up onto your hands then pivot on your right knee and open out into a side kneeling plank extending your left arm up and over by your ear take a nice deep breath here as you find length through the left side of your body beautiful then lower down onto your your hip and come down onto the right side of your body apologies that I'm not mirroring you for this exercise then bend your knees at a 45° angle from your hip and make sure that your feet are back in line with the rest of your body then place your left hand onto your hip and push your hip away from you so that you find a little lift in the underside of your body on your exhale open your left knee inhale close exhale open inhale close eight more of these clams here you can either place your left fingertips on the floor in front of you or you can keep your hand on your hip make sure that when you open your knee that your top hip is not rocking backwards we want to keep our left hip stack directly on top of the right let's do two more and last one now let's add a kick out so this time inhale open your knee exhale extend your leg out in line with your hip inhale bring your toes together and exhale close your knee so inhale open exhale extend inhale bring your toes together and exhale close let's do eight more like this when you extend your leg out really bring it back in line with your hip and keep pushing your left hip forward we want to make sure that we're not rocking through our hips keep your shoulders nice and relaxed avoiding any tension in your upper body and keep drawing your navl in towards your spine to keep your core engaged two more inhale open exhale extend inhale toes together exhale close and on this last one let's hold our leg extended time for some circles for 10 and N9 really lengthen through your leg 7 6 take that Circle a little bit bigger if you can three more 2 and one now let's reverse 14 10 and n keep your core engaged try not to rock through the rest of your body four more 3 2 and one excellent job lower your knee down and then press yourself up let's take a mermaid stretch so on your inhale reach your right arm up and exhale side bend over to the left okay from here let's come onto our glutes with our knees bent in front of us hold on to the back of your thighs take a nice inhale then exhale vertebra by vertebra roll yourself down onto your back bring your feet hip distance apart bend your knees and then interlace your hands behind your head with your elbows wide on your exhale curl your head and shoulders up then inhale lower down exhale curl up inhale lower let's do eight more like this as you curl up really think of lowering your ribs down towards your hips lowering your navl down towards the floor and really flattening through your lower abdominals exhale lift inhale lower just three more keep your chin slightly drop down towards your chest and last one well done now let's work our obliques so on your exhale lift your right knee twist to the right then inhale lower back down exhale twist left tap elbow to knee and inhale lower eight more really try to bring your elbow towards your knee versus your knee to your elbow lifting your head and shoulders up as much as you can keep going exhale twist inhale lower exhale twist inhale lower just two more and last one well done curl your head and shoulders up again keeping your feet on the floor and either keep your hands behind your head or take your hands on top of your thighs let's do little pulses you lift and lift sliding your hands up your thighs towards your knees if you can four more you've got it three little higher two and one well done rest your head down and hug your knees into towards your chest and then lift your head and shoulders and roll yourself up to seat it okay let's take it to the other side so come onto your hands and your knees again with your hands underneath your shoulders and your knees underneath your hips and really draw your navl in then squeeze your right heel in towards your glute and let's take those hip circles so lift your knee back open it around and down four more keep your spine nice and straight as you do these circles and last one now reverse open the knee out send it back and down four more taking as big of a circle as you can without losing your core well done now extend your legs straight back with your hips parallel to the floor and lower down onto your forearms really draw your navl in and let's take that combo in inhale lower your leg exhale lift then inhale tap your knee behind your left knee and exhale extend back inhale lower exhale lift inhale tap exhale extend eight more remember in this position we're really thinking of pressing down through our arms activating our upper body and drawing our navl up towards our spine to make sure that we're not arching our back let's do three more keep your gaze in between your hands two more and last one inhale lower exhale lift inhale tap exhale extend hold your leg extended and now on your exhale pull your knee into your chest round your spine and draw your navl up then inhale extend your leg back so exhale pull your knee forward tuck your chin in and inhale extend eight more as you pull your knee in really press down through your arms activating your shoulders and see how much you can pull your navl up towards your spine then when you extend your leg back really find length through your spine all the way from the tip of your head to the tip of your toes let's do two more exhale pull inhale extend last one exhale pull inhale extend now flex your foot and let's take those pulses you lift up and up really squeezing into the base of your right glute six more five try not to Arch your spine keep drawing your navl in two more and last one well done set your right foot down pivot on your left knee and then reach your right arm up and over coming into your side kneeling plank take a deep breath here as you find beautiful length through the right side of your body then lower down onto your right hip and come all the way down onto the right side of your body resting your head in your hands let's return to our clams so bend your knees at a 45° angle from your hip and make sure that your feet are back in line with the rest of your body place your right hand onto your hip and then push your hip away from you so that you find a little lift in the underside of your waist on your exhale open your knee inhale lower exhale open inhale lower just eight more make sure that you're keeping your hips stacked in this position so when you open your knee be careful that you're not also opening your hip or rocking your hip backwards just three [Music] more two and one let's add the kick so inhale open your knee exhale extend your leg out in line with your hip inhale bring your toes together and exhale close and again inhale open exhale extend inhale toes together and exhale close eight more like this when you extend your leg out really try to extend extend it back in line with your hip and lift it up just a little bit higher than hip height you're doing really well keep thinking about your core here so really try to lift up through the underside of your waist maybe seeing if you can find a little gap between your waist and the mat two more beautiful and on this last one hold your leg extended and let's draw those circles for 10 and N9 really lengthen as much as you can through your leg six more 5 4 3 2 1 now reverse for 10 and 9 can you make those circles just a little bit bigger four more 3 2 and one excellent job let's lower our knee and press ourself up on your inhale reach your left arm up and exhale side bend over to the right okay we only have one more series left of class so let's come back to our hands and our your knees but this time walk your hands a little bit further forward in front of your shoulders and then shift your hips forward finding your pushup position really tuck your hips under slightly drop your ribs down and draw your navl up then tuck your toes under and on your inhale bend your elbows for a tricep pushup exhale press up and either keep your knees on the floor and stay here or see if you can lift your knees for your plank position well done then lower your knees back down and repeat inhale bend your elbows exhale press then inhale extend your legs if you can for Plank and exhale lower keep going we have eight more like this you pick your option if you're lifting your knees up for plank make sure that you're keeping your hips low as you extend your legs and that you're really focusing on drawing your navl in wherever you are really press down through your shoulders and keep your gaze towards the top of your mat making sure that your neck is in line with your spine you're doing really well two more to go you don't have to lower your chest all the way down just do what you can last one well done now either keep your knees on the floor and take shoulder Taps here trying not to rock through your hips too much or if you want that challenge lift your knees and take shoulder TAPS in plank this is our last exercise so give it all you've got and just do your best keep going you tap and tap keep drawing your navl in try not to rock through your hips let's do four more 3 2 and one now hold in your plank either with your knees down or up and take two deep breaths nice inhale through your nose exhale through your mouth last one inhale and exhale well done lower your knees untuck your toes and press back into a child's pose flip your your palms up to the sky just to release some tension in your shoulders then very carefully roll your chest up to a seated position on your heels inhale reach your arms up to the sky and exhale inace your hands behind your back inhale extend your arms open through your heart and take deep breaths [Music] beautiful reach your arms up to the sky again then hold on to your left wrist with your right hand and stretch over to the right feeling a beautiful stretch through the left side of your body inhale return through center hold on to your right wrist and exhale bend over to the left beautiful return through Center and release your hands let's come to a cross-legged position now in the middle of our mat sitting up nice and Tall inhale reach your arms up to the sky and exhale twist over to the right looking over your right shoulder as you feel a beautiful twist for your spine then carefully unwind place your hands on the floor in front of you and gently walk your hands forward until you feel a nice stretch for your glutes keep your spine as straight as you can that way you'll feel a better stretch then walk your hands back towards your knees and place them behind you on your inhale lift your hips open your heart up to the sky to feel a nice release for your hips then lower your hips and let's switch the crossing of our legs on your inhale reach your arms up and exhale twist over to the left really reach up through the crown of your head as you breathe into this beautiful [Music] twist then return through Center and carefully walk your hands forward keeping your spine as straight as you can you should feel a nice stretch in your right right [Music] glute then carefully walk your hands back towards your body and place your hands behind you on your inhale lift your hips Up and Shine Your Chest up to the [Music] sky beautiful carefully lower your hips and let's finish class like always on your 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 beginner to moderate pilates class 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 have the most beautiful day [Music]

#MIN #EXPRESS #PILATES #WORKOUT #Beginner #Moderate #Pilates #Equipment

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