Pilates Workout with Nicole

Introduction

• 30-minute Pilates workout.
• Focuses on the entire body.
• No equipment needed, just a mat.

Starting Warm-up

• Kneeling Position: Begin at the back of the mat.
  • Inhale, arms up, exhale, lower arms.
  • Interlace fingers, press palms away, round spine.
  • Side bends to the left and right.
• Hands and Knees:
  • Warm up spine with cat-cow stretches.
  • Transition to downward-facing dog.

Downward Dog and Plank Routine

• Combo Movement:
  • Lift heels, transition to plank.
  • Plank posture: shoulders over wrists, hips tucked.
• Knees to Floor, Extend:
  • Tap knees to floor, extend legs.
• Plank Hold: Deep breathing while holding.

Thread the Needle Stretch

• Left Arm Up, Thread Through: Shoulder stretch.
• Switch Sides: Repeat with the right arm.

Standing Squat Series

• Squats:
  • Feet hip-distance apart.
  • Inhale squat, exhale press up.
  • Keep spine straight, weight in heels.
• Pulse Squats:
  • Hold low, pulse squats for intensity.
• Side Steps with Arm Swings:
  • Side steps to the left and right.
  • Add arm movements to engage upper body.

Core and Glute Engagement

• Plank Return:
  • From standing, return to plank.
  • Lower to cobra stretch.
• Bridge Work:
  • Arms by side, lift hips into bridge position.
  • Lower and lift hips, engaging glutes.
  • Add arm movements and pulses for intensity.

Core Routine on Back

• Leg Extensions:
  • Tabletop legs, extend alternate legs.
• Combo Clap and Switch:
  • Clap behind knees, switch legs, engage core.
• Curl Up with Arm Reaches:
  • Curl up and tap toes.

Side Lying Leg Series

• Right Side:
  • Bicycle movements, front and back.
  • Flex foot, kick forward and back.
  • Circles and heel-to-toe taps for glute activation.
• Left Side: Repeat the series.

Arm and Leg Coordination

• Standing Arm Pumps:
  • Hinge forward, arms back and pump.
• Knee Lifts with Squats:
  • Alternate knee lifts with arm engagement.
• Final Arm and Leg Coordination:
  • Clapping under knees, full body movement.

Final Push and Cool Down

• Tricep Push-ups:
  • Knees down, tricep push-up, child's pose transition.
  • Engage triceps fully.
• Stretching and Sphinx Pose: Relax and stretch shoulders and back.
• Final Cobra Stretch: Deep breath, open chest.

Closing Stretches

• Seated Forward Folds:
  • Cross-legged position, side twists.
  • Final wide-legged stretches, arms up.
• Closing Remarks: Encouragement to like, share, and subscribe.

Summary: This Pilates class focuses on overall body strength and flexibility, emphasizing core engagement, leg and arm coordination, with plenty of stretching and breathing throughout. The session concludes with a calming stretch routine.