Full Body Slimming Workout | 15 Min Fat Burning At Home Pilates for Beginners

Full Body Slimming Workout | 15 Min Fat Burning At Home Pilates for Beginners


hey everyone my name is Kristia and
welcome back to my channel today I have for you a full body Pilates routine for
beginners so if you’re new to Pilates or if you’re new to exercising this workout
is great for you this workout has only 15 minutes long and I have included a
little modification with valves on the side this is for you to follow just in
case the moves are a little too difficult for you at this point it’s
perfectly okay to go ahead and do the modification in time for the consistent
practice you will get stronger and you will see the results so all you need is
a mat go grab it and let’s get started we’re first starting with a hundred as
our warmup bring your knees into your chest raise your head and shoulders
bring legs into tabletop position pump your arms and inhale for five pumps and
exhale for five pumps to keep your blood flowing inhale two three four five
exhale two three four five inhale two three four five exhale two three four
five inhale two three four five exhale two three four five inhale two three
four five exhale two three four five inhale two three four five exhale two
three four five inhale two three four five exhale two three four five inhale
two three four five exhale two three four five inhale two three four five
exhale two three four five inhale two three four five exhale two three four
five one more inhale two three four five exhale two three four five and just
relaxed to the man next the roll-up extend your
legs out press together total ecstasy and raise your arms up like a zombie
inhale and roll up and exhale peel your spine off the mat reach your hands to
watch your toes inhale roll back down one vertebra at a time and exhale when
you’re down again inhale roll up extend reach your arms towards your toes exhale
roll back down and again inhale roll up I’ve spent reach your hands towards your
toes and exhale roll back down modification you can do this
roll up by bending your knees and holding onto the sides of your legs for
support doing a half for a lot remember to activate your abs press your belly
button towards your ribs towards your spine and keep breathing now just relax back down double straight
leg stretch bring your hands into a triangle like so and place them
underneath your tailbone for support let your legs up to the ceiling press them
together and press your lower back onto the mat activating your core lower your
legs as low as you can without lifting your back and lift them back up to
starting and lower back down again keep your abs engaged the whole time you can
also do this by bending your knee if you feel like your hip flexors are hurting
and just keep breathing just a few more reps and you are done rest your head down for
a bit and bring your knees to your chest for Chris process place your hands
behind your ears lift your head and shoulders up activate your abs twist
your body and reach your right elbow to watch your left knee extend the right
leg out touch the opposite elbow to ARs your opposite knee and do the same thing
for the other side alternating the heels for modification keep your knees bent a
tabletop position and continue twisting this move targets your obliques in your
upper abs make sure to anchor your tailbone to the mat and keep your elbows
wide and keep going keep breathing now just rest and bring your hands into
that triangle again for corkscrew place them underneath your tailbone like so
and press your lower back to the mat lift your legs up and circle your legs
do the left and around to the right now back to Center and reverse and around to
the other side and center and again down towards the other side and Center
keep your legs pressed together belly button in towards your spine and if this
is too much bend your knees and make your circles
smaller just a few more and rest great job now
roll up for saw set up and bring your legs as wide as your mat flex your feet
and arms out to the sides inhale sit tall and exhale twist to the left and
meet your right hand outside your left toe inhale come up exhale return to
Center inhale sit tall and exhale twist to the right
reach your left hand outside of your left little right toe and just repeat
this move is way for your abs and posture helping you to stand taller make
sure that your hips stay anchored to the mat and keep your feet flexed all right now you’re done flip onto your
belly for this one bring the legs together hands underneath your forehead
forming a little pillow and now hover your hands off the mat for about an inch
hug your elbows toward each other squeezing your upper back with your
chest and head as high as possible without using your hands
and bring your hands back underneath your forehead and release down and just
keep up elbows together hands together and back down up elbows together hands
together and macho we are still activating your back muscles for a good
posture and to keep that good energy flowing up and down the spine and now just release next baby Cobra
push-ups bring your palms underneath your shoulders shoulders away from your
ears bring your elbows in and close your ribcage push up into a baby Cobra and
back down we are now working on triceps and Oregon feel them working as you push
up and keep your shoulders away from your ears
just slightly open palms are pressed firmly into the mat and they’re just
pushing up into baby Cobra and down up and down keep your shoulders away from
your ears and now just release next we have the
plank to downward dog start in a plank position palms underneath your shoulders
align your shoulders and hips starting with your tailbone lift your hips up
into downward dog really reach your hips up to the sky as
if you’re hurdling and come back down to plank press the ground away from you as
you lift up into downward dog and just keep repeating the modification get into
table top and do a child’s pose to half plank same principles as engaged hips
and shoulders aligned when in half plank and now just release
next we have button legs targeting rooms don’t get cakes get into all fours palms
underneath the shoulders bend your left leg pointing your left toe to the
ceiling and just pull up and up and up you should feel it in your hamstrings
and your glutes keep your balance by pressing the other foot against the mat
and keeping your abs engaged make sure that your weight is balanced in between
your left and right palms and just keep pulsing and just repeat on the other side this
is great for lifting your booty and for building strong glutes and hamstrings so
that you can easily go up the stairs remember shoulders away from your ears eyes on the edge of the mat and done
next we have another glute builder the bridge pulses come back down lying on
the mat bend your knees and place your feet on the mat in line with your hip
points hands by your sides starting with your tailbone lift your hips up and
squeeze your gluts and come back down and up and down up and down up and
really squeeze it when you’re up really activate your glutes here really activate your glutes here for
that round booty if that’s why you wish and just relax next side leg kicks get
onto one side support your torso with your elbow with one hand right in front
of you shoulders away from the ears place your legs together lift your upper
leg up as high as you can pointing your toes and flex back down and just repeat
go only as high as you can while keeping your legs straight and you should feel
your inner and outer thighs activating here keep your hips stable and shoulders
open and now searching over to the other side and just a few more and done great job
next me push-ups get into half plank palms underneath the shoulders and press
away from the mat lower your chest through the mat and return up and repeat
push the ground away from you and activate your core squeeze your glutes
ears away from your shoulders and keep breathing maintain a straight line in
your shoulders and hip points okay just a few more reps guys few more
reps and Danny our last move at the plank
hold you can stay and half plank or you can do their regular version on your
toes again palms underneath the shoulders press away from the mat
activate your glutes and abs and just hold it there for about 50 seconds and
this is a great way to end your workout as it activates everything activates
your glutes your abs your legs and your arms giving them the final touch of
energy and just hold it there tell yourself that you are strong you can do
this okay because you can almost there and you are done great job
on finishing this workout now just stress in Child’s Pose and stretch for
as long as you need you deserve it and remember to click like and subscribe
if you finish this workout more fitness and my Fit videos to come thank you for
watching this video and I will see you next time bye

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