Feel-Good Pilates Flow with Nicole

Introduction

• Welcome back to Move with Nicole
• Focus on feel-good Pilates flow
• Roll out your mat to begin

Warm-Up

• Cross-Legged Position

  • Sit up tall, inhale arms up, exhale hands to prayer
  • Repeat inhaling arms up and exhaling to heart

• Spinal Circles

  • Hands on knees, shift weight forward and back
  • Reverse direction

Seated Exercises

• Leg Positioning

  • Feet hip-distance apart, knees bent, hold thighs
  • Inhale to lengthen spine, exhale to round back
  • Repeat, then release arms

• Arm and Spine Movements

  • Inhale reaching arms up, exhale rounding back
  • Engage core muscles

• Twists

  • Extend right leg, twist to right and left
  • Hold twist to the left, deeper twist with right arm on left knee
  • Sit tall with each inhale, deepen with each exhale

Laying Down Exercises

• Laying on Back

  • Pull left knee to chest, then set right foot down

• Leg Extensions

  • Extend left leg up, bend and extend
  • Hold leg straight, flex and point foot

• Leg Circles

  • Lower leg to side and lift back up
  • Reverse circles

• Bridge

  • Cross left foot over right thigh, roll hips up and down

Rolling and Balancing

• Rolling Up

  • Hug both knees in, rock up to seated
  • Keep toes off the floor while rocking back and forth

• Extending Legs

  • Legs straight, arms up, exhale rounding back
  • Alternate twisting to each side

Core Engagement

• Tabletop Position

  • Lower right toes down, lift back up
  • Combine with both toes tapping down

• Hundreds

  • Hands behind head, lift head, pump arms while extending legs

Hip and Leg Work

• Bridge with Heels Lifted

  • Roll hips up and down, pulse at the top

• Ball Movement

  • Shoot arms and legs out then re-bend

Side Exercises

• Side Lying

  • Begin on right side, lift and extend left leg

• Inner Thigh Work

  • Bend left knee, lift leg and pulse

• Wild Thing Transition

  • Lift hips and reach arm overhead then lower

Final Series

• Front Body Lifts

  • Stack hands, lift chest while keeping legs apart

• Cobra Position

  • Lift chest and alternate leg lifts

• Swan Dive

Stretching and Closing

• Child's Pose

  • Relax lower back, stretch sides

• Pigeon Pose for Hips

  • Lower chest down, alternate sides

• Seated Stretch

  • Cross legs, inhale arms up, exhale hands to prayer

Conclusion

• Thank participants for joining
• Encourage likes, comments, and shares of the video
• Wish everyone a beautiful day!