Beginner Full Body Pilates Workout Notes

Introduction

• Instructor: Nicole
• Focus: Beginner full body Pilates workout

Workout Overview

1. Seated Position
   • Knees bent, hands behind thighs
   • Inhale: Lengthen spine, open chest
   • Exhale: Round spine, tuck chin
   • Repeat for several cycles

Lying Down Exercises

2. Lowering to the Mat

   • Walk hands down thighs to lie back
   • Bend knees, feet towards glutes
   • Hands on rib cage, close eyes
   • Inhale: Expand rib cage
   • Exhale: Close ribs down towards hips
   • Repeat for a few cycles

3. Head and Shoulder Lifts

   • Hands behind head, interlace fingers
   • Exhale: Lift head and shoulders, gaze towards thighs
   • Inhale: Lower back down
   • Focus on abdominal strength, not neck strain
   • Last lift: Hold and pump left arm

4. Tabletop Leg Lifts

   • Imprint spine, lift legs to tabletop
   • Exhale: Tap right toe, inhale lift
   • Exhale: Tap left toe, inhale lift
   • Option to lift arms for more challenge

5. Twists

   • Exhale: Right elbow to left knee while tapping toe
   • Inhale: Return to center
   • Repeat on the other side
   • Maintain lower back contact with the mat

Bridge Exercises

6. Bridges

   • Feet hip distance apart, tuck pelvis under
   • Exhale: Roll hips up to bridge height
   • Inhale: Hold, exhale: Roll back down
   • Focus on articulation through the spine

7. Arm Reach with Hips Raised

   • Hold hips high, arms reach overhead
   • Exhale: Tap arms back down
   • Introduce leg lifts while maintaining hip stability

Abdominal Work

8. Knees Together Ab Work

   • Hands behind head, imprint spine
   • Legs to tabletop with knees together
   • Exhale: Curl up with knees open, inhale lower
   • Flex feet, squeeze heels, extend legs upward

9. Inner Thigh Crisscross

   • Crisscross legs at hip height
   • Maintain engagement in lower abs

Side Lying Exercises

10. Side Leg Work

    • Lie on right side, knees bent
    • Open and close left knee
    • Extend leg, repeat open/close

11. Circles

    • Hold leg extended, make circles
    • Reverse direction of circles

12. Kick Forward and Back

    • Flex foot, kick forward, point toes back
    • Keep hips still, engage core

13. Final Pulses

    • Hold leg back, lift for pulses

Mermaid Stretch

14. Seated Side Bend
    • Reach left arm up, side bend to the right
    • Alternate with right arm reaching overhead

Tabletop Position

15. Plank Variations
    • Start in tabletop, lower elbows, straighten arms
    • Option to shift weight forward and back

Plank Hold

16. Final Plank
    • Hold strong plank, engage core

Cool Down

17. Child's Pose

    • Rest in child's pose to release tension

18. Final Stretches

    • Sit tall, side bend to each side
    • Interlace fingers, open heart center
    • Shoulder rolls

Conclusion

• Thank participants for joining
• Encourage likes, comments, sharing, and subscribing
• Look forward to next class