- Help strengthen your core, which can help prevent back problems
- Promote flexibility and stability, helping to prevent falls
- Increase muscle strength, so you can move and lift with ease
- Provide an increased range of motion for your joints, so you have less stiffness
But it's never too early - or late - to add Pilates to your fitness routine to reap all its benefits! You can do a Pilates workout almost anywhere, so long as you have a rug or mat - no equipment needed.
Keep in mind that the movements should be precise and controlled - it's about quality, not quantity, so take your time, learn the moves, and work your way towards more reps once you are comfortable. After you do this 10-minute Pilates workout a dozen or so times, you will see your core transform, your legs become longer, leaner and stronger, and your back feeling healthy.
Grab your mat and let's go!
Let's live FIT, HEALTHY, and HAPPY - together!
Welcome to your 10 minutes Pilates workout all to strengthen our core. Let's begin lying on your side. Lift your hips. Nice and tall. Pull up and in we're gonna first bring the leg in front and bring it behind that's. But tighten up through the core muscles, the center of your body. That's right. Your core, Pilate's works on the center. So think about pulling in your abs, doing the best you can lengthen the legs. Point your toes feel it through the entire body. That's it. Hold the stretch. Good, breathe. Last one, breathe move forward and relax. And now slowly bring the heel towards you. Lift the inner thighs. That's it. Tone and tighten through out the body, beautiful, just think about good posture, breathe, inhale, and exhale. That's it. Inhale and exhale. Great, trim and slim the legs. Lengthen through the legs. Great. Two more. Last one. Beautiful and come all the way up.
Hold it up up up. Hold, lift. That's it. And now circle the leg all the way around little circles lengthen through the chest. That's it. And reverse the circle. Little, little circles. That's it. Balance. Pull your abdominals in. That's it. Hold it and release come all the way up and over. Stretch it out. That's it feel the length through the spine and relax. And let's go to the other side. When you lie there, make sure your abs are pulled up and in and let's bring your leg forward. Stretch it back. Beautiful leg swing, lift, and squeeze through the buttocks. Lengthen your legs. Great for your thighs. Beautiful. That's it. Strengthen and lengthen at the same time, tone and trim and stretch. Great. That's it. We got two more, really feel the toes reaching. So your leg is lengthening. Last one. Great and hold.
And now slowly bring your leg in front and work the inner thigh that's it really reach your inner thigh. Really tighten up through your inner thighs. Great for the lower abdominals. That's it. Do the best you can breathe. Inhale and exhale. That's it. You're doing great, smile. We're gonna really feel good. That's it. 10 minute Pilates. Last one. That's it. And come all the way up. Hold the length right here. Lengthen the body. That's it beautiful. And bring your leg out and let's do little baby circles. Circle like a little pencil length in that leg. Make it longer. That's beautiful, and reverse little circles, leg circles. That's it. Great. Hold it there. Hold it. Lift and stretch. Great. And now slowly come all the way down from your back and roll one vertebra time. Take your time. Use your abdominals. Let's begin the hundred. Your knees come straight forward and press, press and breathe. Breathe, breathe. Tighten up that tummy. The abdominals, your center of your body. That's it great. The abs are nice and flat right here, press the small the back into the mat. Great. You got it. Two more last one and try to lengthen your legs now, can you can lengthen the legs. Hold it. Just hold it right there. Just lengthen the legs and bring your knee to the chest and single leg stretch and switch and switch. Beautiful, breathe.
Breathing's important now exhale. So you feel your abs pulled down when you exhale, like you're deflating the balloon. God, you got it. That's it. We got two more. Last one and relax. Pull your straight legs forward. And now in between your legs, I want you to reach, reach it beautiful. Are your legs strong and straight, work the quadriceps, and reach in between. You got this, beautiful. You have two more, breathe, for the lower part of your abdominals. Last one and release and bring your knees to your chest and roll like a ball. Just roll like a ball. Massaging your spine, working your abdominals, the center, the core.
All reaching through the abdominals. That's it. One more. Come on all the way up and let's try the teaser. Lift your legs to be, hold it up there. Hold it up there. Tighten up through the abdominals. Lift, lift, lift. Give it a try. It's worth it. Just try, try, try. Okay. And relax. And now straight legs. Straighten out your legs. Lift the chest up and switch and switch. Beautiful. Use your abdominals. That's it. You're doing great. Breathe. That's it. You got that two more. Last one. Beautiful and relax. Relax your neck and just reach your knees to each side legs apart and shift your hips. That's it. Just shift the hips. Good work. Loosen up through the spine through your hips. You got that, good. Two more. Stretch it out. Last one. And now slowly roll up and let's go in and out side to side.
That's it go out and in. Beautiful. You can do it. That's it. Just side to side. Try to point your toes. That's it in and out. Great. Two more are just like that. Okay. And slowly bring your knees towards your chest. Inhale and exhale. Just drop to the side and to the other side. That's it working the abdominals through the waistline. Keeping your abdominals pulled in. Engage the abs. Good technique. Body alignment. Now can you pick up your feet and give it a try side to side? Just like that. Great. Do the best you can. If this is too difficult, keep your feet on the ground and just shift your knee side to side. Great for the waistline. Great to trim the torso side to side. Last one. And let's go up to our plank position. Hold your feet straight out. Legs are strong and straight.
Hold the Plank. Pull your abdominal muscles up in there. Squeeze to through the tummy as well as the buttock pull up and in those tummies hold the isometric hold and now slowly lift one leg up. Hold it, hold it beautiful. Now the other leg, lift up. Hold, hold, hold. Great. Bring your knees down. Stretch your lower back. And now one more time up high. There you go. Hold it and shift your weight back and forward. Just a little bit. That's it now. Just hold it there. Hold, hold. Great and release and reverse plank. Turn around and place your feet right in front of you. Lift your hips up, stretch through your chest. Hold up. Reverse plant. Hold it up here. You got that. Come on. You can do it. It's worth it. Strong body, strong minds. Cause you are worth it and come back down. Beautiful. Let's take a deep breath together, inhale and stretch to the side. Inhale, exhale, stretch to the side. Beautiful lift up. And now curve make a sea in your abdominals and hollow out the AB see stretch and release. Take a deep breath, inhale and exhale. Beautiful Pilates. You did it.
Thanks for working out with me. Woo. If you love this workout, I have so much more at deniseaustin.com. Try my free trial that you get to do all kinds of different workouts and recipes, eating plan. You will love it. All you have to do is visit Deniseaustin.com.