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Full-Body Pilates Workout

Hi everyone I'm Briana with Caravan Wellness

we're here to do a total body pilates workout

we're gonna work you from head to toe so lets get started

one quick thing I do have my tag on so if you notice

that during any of the exercises

don't let it bother you

and let's get rolling we're going to start on your

back

so go ahead and roll down you're gonna have your knees

bent and your feet flat to the floor and you want your

knees in line with your hips and your ankles and your

arms are gonna run softly by your side right away

we're going to start to tip the tail bone forward taking

a breath in

feel your ribs open exhale

talk your tail bone and roll your spine up off the mat

bone by bone

so this first one make sure you feel like your feet

are where you want them make sure you feel your shoulder

blades are tucked under your neck is long try not to

move your neck during this series

go ahead and roll down and you really wanna roll through

each segment of your spine cultivate that awareness

and that control of the spinal column

We're just warming up our back here and our legs kind

of telling the muscles it's time to work

make sure they're all turned on before we really get

going and if you want to work a little bit deeper a little

bit more upper back action

let's fold here and bring your arms up to the sky palms

facing in

And to start working in our groups we're going to bring

our left leg up and you're an extended right to the

sky right away

It's hard to take your hips down on your shoulders

and you're right like are working really hard because

they're holding your whole body up off of the mat everything

else is up

let's do four try to keep your knee in line with your

hips and then last one hold here now you're going to

bring everything down to the floor at the exact same

time so bring your legs and arms and arms go wide left

leg finds the floor and then lift everything back

up and help him down

Excellent

anyhow

exhale or let's do four three two and last one lift

up hold here for a nice big breath and exhale bring

your left foot down

And bring your right foot

extend the right leg high to the sky little lips up

You're really pressing into your left foot

you can bring your arms down to the floor at any point

you don't have to keep them up

hold here alright

here we go

everything comes to the floor

take a nice breath in exhale lift in here and I'm just

gonna do a few with my arms down by my side

if you're there you're just lifting the right leg

let's do two more last one left big inhale stretch

exhale bring that leg down and bring your spine down

bring your ankles

knees and inner thighs to touch so you're really squeezing

It's like you've got one big leg and you're gonna actually

roll right back up into your shoulder bridge now drop

your hips together

one inch and press drop together and pass so you want

to think about rolling the inner thighs like up and

then around so they're kind of coming up and out up

and out for four three and you'll feel that it's right

away

it's definitely a different zone than the first exercise

working more to the inner size and then go ahead and

come down right away

bring the bottoms of your feet to touch

so kind of just thinking meas wise little butterfly

position

Have the bottoms of your feet squeezing together

all of your toes

then right away press into your baby toes

lift your hips up and down and lower so notice that

I'm not rolling through my spine

I'm just lifting my hips straight up and straight

down here we go for four three two and lift let's hold

tight for a little bonus

you can hold here or march your right leg up bring it

down

march your left leg up bring it down lift and again

you could always lift your arms up here

try to keep your neck still try to keep your breath

flowing

Let's do for last and bring your spine right back down

you're gonna keep the same position with your legs

you're gonna lift your feet off the floor over your

now the most important thing about this exercise

is to squeeze your baby toes together

if you don't do that you kind of Miss the magic of the

exercise

okay so you're gonna circle

your legs out inhale exhale circle

the legs towards you inhale away exhale back and just

keep circling this way for let's say three more squeeze

those baby toes

And then bring the feet over the pelvis and just circle

the other way you reverse circle out for for three

two and one and then bring your feet flat to the floor

let's get into our abs a little bit

bring your hands behind your head and release your

fingers to support your neck lift head neck and shoulders

and lower back down and lift and lower let's do five

Final two and last one lift your head

neck and shoulders up reach your arms forward come

up another inch

bring your hands behind your head lower back down

lift your head

neck and shoulders up reach your arms wide and forward

lift up another

oh my gosh and then bring your hands back behind your

head lower down three more like that lift

we go deeper

bring it back down back down

and last one alright lift up stay here

bring your right leg to tabletop bring your left leg

to tabletop scoop your low abs into

The floor tuck your tail bones

reach your arms forward inhale take your head

neck and shoulders down

take a big breath exhale

lift your head

neck and shoulders up and start to pump your arms up

and down for the hundreds so breathe in for five exhale

for five inhale for five exhale for fine keep reading

like that keep pumping those arms feel the pumps in

your abs

feel your exhale in your core

I know

Let's say three more

Last one big breath and pull your knees into your chest

you made it rock your head side to side rock your knees

side to side just release any attention bring both

feet flat to the floor

lengthen your arms high to go ahead and lengthen your

legs out long flex your feet so the angle should be

bent and feet are extremely active

it's going to help you out a lot

take a big inhale exhale to courage and start to roll

now press your fingertips forward and your toes forward

the toes reaching towards the sky

but really press through your heels and now everything

is reaching this way

but your abs are reaching behind

Mind you and you're really gonna feel that and then

stack your spine up nice and tall

bend your knees if you need to take a big breath and

then exhale tuck your tail bone and roll it right back

down and we're just going to use our pilates roll ups

as a transition there a great opportunity to check

in with your breath check in with your body

if you've gotten a little distracted

just coming back

roll up let's stand on our knees

so I have a tender left knee so I'm just gonna hold my mat

over just enough so that my knees can stand on it

and then reach your

arms out to the front of the room and you can

have your feet flat where your shoelaces would be

or you can tuck your toes under it's a personal choice

for me I really do prefer to have my feet flat we're going

to thigh stretch here

so we worked our glutes

we worked under thighs and we're just going to complete

this three sixty of the legs

thighs

stretch is a really important exercise all you're

gonna do is take your weight back as you inhale

and then

Core to use your abs to pull yourself home inhale back

get a longer exhale brings you home

so a couple things I'm not back keeping my spine in

neutral and I'm taking my shoulders and then I'm coming

back bringing my shoulders over

And you will feel these right away you don't have to

go back far your range of motion could be quite small

you might just go to back like an inch or two and come

right back up and that's totally fine you're probably

happy to be done with those you can unflip your mat

if you flipped it and then really quick comeback to

these knees

And this time we're going to top our toes under so you

really do want to have the toes tucked for this and

you want to put about 10% more of your body weight into

your toes just 10%

You want to keep this nice natural curve and you'll

find your little arch here and you want to flip your

abs up without rounding this fight so you want to keep

that part and then float your knees off the floor about

one inch just an inch

it's gonna reset and just hold

Really push the floor away with your strong arm

your thighs should be burning tap your knees

don't put any weight into this tap tap tap

A five and then hold here

tap your right knee then you're lucky

write me and let me know notice that your shoulders

should be still in square towards the floor

you're twisting at your waistline to tap the knees

with five four to take a quick break to go quick quick

stretch stretch your arms stretch your glute then

comes to turn and you're going to sit in a mermaid position

so the best way to describe that is one leg kind of swung

back and the other leg is the knees

The foot is touching the knee

bring your arms out to the front palm flat like you

were going to go into a plank and then twist towards

your left knee

so the knee that's in the front and bring your hands

down to the mat spider

your fingers are tenth them so you're really pressing

through the fingertips

the palms are off the floor roll your shoulder blades

down your back and arch your spine so you should feel

very long hair should feel really nice

the back knee is still anger towards the floor then

we're gonna get alarm action here start to bring your

chest towards the floor and then swooping up and down

obliques are lengthened to the ground and roll up

So this is really juicy and you should make it feel

really good for you kind of a moment

you just find a flow and breathe

now this time we're gonna come down and as you do you're

gonna lift your back me up to float then you're going

to come right back to start position

you should be feeling your hips working working really

hard for you one more move here this time we're going

to lower our chest halfway lift

that's all the same

And then extend your back leg really reach for the

ball behind you re-bend it come back up here we go and

try to make it one move

try to make it seamless

just do the best you've had if extending your leg doesn't

feel good today

then just keep floating the knee up last month really

reach for it

and then come back up

bring your shoulders back over your hips

take a nice big stretch over to one side

and then over to the other and just make it dynamic

so you really just want to move here

not so much about stretching

That looks to the other side put a swing your legs around

so now my right knee is in front and I have my foot against

my other knee

bring your arms out to the front and then just turn

your shoulders to line up with your mat here and before

you do anything just breathe here just fine without

even moving just find more length

more space in your body

I'm gonna walk my hands a little bit so that I can lower

my heart to the floor and just gonna roll my spin like this

breathe bigger here this feels so good alright we're

gonna go into our little push-up

so I'm gonna lower my chest and

lift my left leg and come back up

it's pretty normal to have one side feel easier

or less challenging than the other and that's okay

maybe this is your strong side

Just got to be aware of those thins le's do two more

maybe you just keep the knee up

maybe you lift and lengthen, reach and come back up

Bring your shoulders back over your pelvis

let's take some nice side bends here

You kind of did it all there you did arms

you did glutes

you did hips you did rotation the upper body was working

with the lower body connecting at your core

just give yourself a round of applause for that give

yourself a little stretch here

alright

Let's go into our plane probably one of those important

body exercises

can't leave them out

so you want your shoulders to be right over your wrists

Your right leg out

long take your left leg out long now let's not do too

much here on the first one just three I want you to make

sure you're pressing down into the floor

the heels are pressing back thighs are lifting up

the ribs are lifting up breathe

When you need them to take a quick child's pose

Maybe one or two breaths here but um

You come right back into one place

we'll just do one more for today

if you'd like to add a variation

you can rock on the toes

Your abdominals are going to act as your break make

sure you don't fly too far forward

You could also just add a leg pull like a little march

in place

Do you want a little more glutes

You could do both those moves together like lift

Lift forward

We will hold here for five

Bring your knees down knees together

hands walk them a little bit wider so your hands can

tap on the mat off

Now rock your body forward to a knee plank

so you want to be in a straight line from your shoulders

to your knees

you're not here and you want to protect your back

so you're not really down here you want to keep a lift

through the navel do some push-ups lower your chest

down press away

inhale lower exhale press two more last one you did it

you can always do push-ups you can do them from a plank

position

too and you can

Do them from this position

if you like swing

your legs around the top of your mat and bring your

hands behind your hips

alright we're going to put it all together now we've

done glutes we've done arms

we've done abs total body here we go lift yourself

into an altar post this time rather than having your

knees hip distance

I'd like them to be together

so ankle knees and inner thighs touching drop your hips

an inch and press up drop an inch press up now this should

be familiar right from the beginning we're laying

on our back your arms are working really hard to stabilize

you

and then you're gonna lift hold kick your left leg

out drop your right glute an inch print

Drop an inch drop press drop press for three plus one

other side

you can always take a break between sides if you need

to and come down

take a quick stretch over your leg

so similar idea hands behind your hips

if you want your finger

To point to the sides of the room

you can set yourself up like that

as well

I'd just like to have my fingers facing my toes alright

so you're going to take your weight back into your

arms

curl your toes to the floor and then with all the strength

you can master and lift your hips up off the floor

high as you can not go this high and that's okay hold

here in reverse and come down

you can try that again

or this time I'm going to add legs pull with just

knees lifting on my leg

so take a big inhale

get yourself ready

exhale press your belly

To the sky march one leg up the other leg one leg up any

other like inhale hold exhale come down

you can probably see those are really challenging

great job

alright

so let's come to our teaser

so another classic essential pilates exercise always

like to do this

we're at the end of the past when you're all warmed

up

sit nice and tall

use your hands to really lengthen your spine

now bring your left hand out your right hand out people

get really intimidated by teaser

but if you take it in

you can do it

The search will rock your body weight to the back of

your sit bones it's not far and then lift your left leg

and your right leg up find your balance

use your navel to lift your heart breathe

if you wanna extend your legs

you can if you want to extend your arms

you can and then this rock for you

you can try maybe two or three of those just keep working

at them

we're gonna finish with a little bit of a black and

a little bit sketchy let's roll out draw your right

knee deep into your chest

Scoop your

so really from your abs lift your left leg up off the

floor elbows are working arms are working elbows

are why I want you to exhale pomp that me into your chest

switch

which really make your arms work pulled at me as tight

into your face as you can navel into the floor six five

four three two last one hold that neither bring your

hands behind your head

you can lower everything down for a second right knee

which was send it a little forward over your right

hip lift your head

neck and shoulders lift that left leg up twist towards

your right

Twist towards your left leg switch here five four

three two one pull your knees into your chest

take a breath

it's okay on that exercise

if your knees and your elbows don't touch it doesn't

really matter alright last thing lift your right

leg high

take your left leg out long so your legs are in a nice

beautiful L shape and your arms are floating your

head

neck and shoulders have lifted off the floor

now all you're gonna do is rock your legs back towards

you so exhale pull the navel down until the pelvis is

back

Back back

these are killers of three two you're doing awesome

switch

your legs here we go put back back back here we go three

two one you did it

good job

give yourself a round of applause

pull your knees into your chest rock side to side

take a breath

let come really quick

cross your legs roll over and go right into your cows

using them now to just kind of bring breast down lengthen

really juicy

Notice how we might feel different now that we've started

go ahead tuck your toes

so I like to pedal out through my legs again

just creating more space

keep your down dog

but walk your foot for about one foot length

but keep your down dog keep pressing the heart back

towards the thighs keep lifting the hips and then

do that again

one more

Do that again

so now it's a really weird short down dog you're gonna

keep going until you get all the way to the top of your

mat and fold over your legs now soften your knees but

lift the navel so that it can really support the release

of the upper body

you can sway here sway your ahead

whatever feels good to you in this moment

listen to your body

it will always tell you what you need and start to slow

that rocking down bring your hands to interlace behind

your back now really bend

your knees so that your belly on your thighs

and then lift your fist to the sky

drop your head

if it's not already there and just breathe

exhale release the arms draw the navel up and

from your navel starts to roll up really just using the

abs to stack your vertebra one

two three all on top of each other so you roll all the way

up inhale

lift your arms up exhale

bring your arms by your side

We've got one more time inhale reach up

stretch your spine more than you think you can squeeze

your spine

reach up hold

please

Next

I'll let go

thank you so much for joining me for this total body

pilates workout

you can keep coming back to this workout getting stronger

getting more flexible challenging yourself and

make sure to check out the other videos on Caravan

Wellness see you soon