Move with Nicole - Mat Pilates Class

Introduction

• Focus: Classically inspired Mat Pilates
• Equipment: No equipment needed, just yourself and a mat

Warm-Up

Seated Breathing and Spinal Movements

1. Start in a cross-legged seated position
2. Rest hands on knees
3. Inhale: Arch spine, lift chest to sky
4. Exhale: Round spine, gaze towards navel (Repeat 3x)
5. Inhale: Raise arms to sky
6. Exhale: Twist to the right, left hand to right knee
7. Spiral shoulder back, elongate spine
8. Inhale: Elevate right arm, side bend to left, gaze up
9. Exhale: Return and switch sides

Core Activation

Sitting Posture

1. Feet hip-distance apart, hands on thighs
2. Inhale: Lengthen spine, exhale: Round spine, chin to chest
3. Inhale: Reach ankles, round forward
4. Exhale: Round back, inhale: Lengthen spine
5. Continue for 2 more cycles, release arms, repeat moves

Twisting

1. Stack forearms at shoulder height
2. Inhale: Twist left, exhale: Center
3. Continue with the right side
4. Add-on: Side twist, round back, reach arms, return to center

Strength and Flexibility

Hip Lifts and Tricep Dips

1. Hands under shoulders, lift hips to reverse tabletop
2. Deep breath in, exhale: Lower hips
3. Open knees, soles of feet together, round spine forward

Lower, Flexing, and Bending

1. On the back, imprint spine, legs in tabletop
2. Exhale: Lower left foot, flex, inhale: Raise leg (Alternate sides)

Abdominal Series

1. Lift head and shoulders, legs to sky, single-leg stretches
2. Alternate leg lowering and raising with control
3. Inhale: Reach legs and arms forward, exhale: Bring them in (Repeat 3x)
4. Transition between lying and teaser positions with leg stretches

Leg and Side Series

Leg Circles

1. Lie on back, left leg up
2. Cross leg down, open and lift (Reverse)
3. Repeat for the other leg
4. Hold leg in reach position, pulse scissor movements

Side Lying Series

Lateral Leg Lifts

1. On right side, legs in line with hips
2. Exhale: Lift legs up, inhale: Lower
3. Isolated bottom leg lifts, followed by crunches
4. Add-on: Leg lifts with upper body crunches
5. Finish with big scissor kicks

Side Bends and Twists

1. Prop on the hip, perform side plank, reach arm by ear
2. Progress to pike position with controlled lowering

Cooling Down

Final Stretches

1. Child’s Pose, roll forward to Cobra, round back (Repeat flow)
2. Side Bend stretches in mermaid position
3. Seated forward folds, inhale reach arms

Conclusion

• Corpse Pose for relaxation
• Closing breaths with hands to heart
• Encouragement to like, comment, share, and subscribe

Thank you! Enjoy your day!