Total-Body Pilates Workout
Strengthen Your Abs and Butt With This 15-Minute, Total-Body, Equipment-Free Pilates Workout
When's the last time you were mindful about how you moved your body during a workout? Instead of just going through the motions, being intentional about every movement can help prevent injury and allows you to reap the maximum benefits no matter the training modality. Plus, you'll also improve your mind-body connection.
If you're in need of more mindful movement, try this total-body, equipment-free Pilates workout from Jacqui Kingswell, Studio Pilates certified, founder of The Pilates Class. This workout can be done anytime, and when done in the morning, it will help you "set yourself up with some mindful movement that will connect you with your body and your breath," Kingswell told POPSUGAR.
If you're ready to feel more grounded while simultaneously working your muscles, grab your water, because it's time to move. And if you like this workout, check out more classes by Kingswell with a free seven-day trial on The Pilates Class's website.
Jacqui Kingwell's 15-Minute, Total-Body Pilates Workout
Equipment needed: a yoga mat or a soft surface
Directions: The workout is designed to ease you into the movement, so you don't need to do an additional warmup. If you'd like, feel free to stretch and move in whatever way makes you feel your best. Complete each exercise for 50 seconds, then hold Child's Pose for 10 seconds in between each exercise. To cool down, Kingswell recommends stretching for five to 20 minutes (The Pilates Class offers stretch classes on its website).
- Roll down into Downward Dog plank: repeat for 50 seconds, then hold Child's Pose for 10 seconds
- Extended leg lift: repeat for 50 seconds, then hold Child's Pose for 10 seconds
- Bridge with leg lift: repeat for 50 seconds, then hold Child's Pose for 10 seconds
- Toe tap in abdominal curl: repeat for 50 seconds, then hold Child's Pose for 10 seconds
- Mountain climber into Downward Dog: repeat for 50 seconds, then hold Child's Pose for 10 seconds
- Squat knee to elbow: repeat for 50 seconds, then hold Child's Pose for 10 seconds
- Lunge to lean forward: repeat for 50 seconds, then hold Child's Pose for 10 seconds
- Lunge to fly: repeat for 50 seconds, then hold Child's Pose for 10 seconds
- Knee repeater: repeat for 50 seconds, then hold Child's Pose for 10 seconds
- High plank with leg lift: repeat for 50 seconds, then hold Child's Pose for 10 seconds
- Breathe: take five minutes to breathe and cool down
