Pilates Workout | Floor | Full Body 40 min | Beginner 1

Pilates Workout | Floor | Full Body 40 min | Beginner 1

Get ready for a full-body Pilates workout on the floor! This 40-minute session is perfect for beginners looking to strengthen and tone their muscles.

This is a Full Body 40 minute Pilates workout which will leave you feeling strong, aligned, lengthened and connected to your core.

This is the first Pilates workout in a series of 12 full-body Pilates workouts on the floor / mat. This is a level 1, out of the 12 levels.

The exercises progress over the 12 programmes going from beginner to late-beginner to Intermediate to late-intermediate all the way through to Advanced.

Nell Hoess has been practicing and teaching these programmes for over 15 years. They are a sure way to steadily progress through the Pilates repertoire. You will find both modern and traditional exercises in the programmes.

I hope you enjoy.

DOWNLOAD PROGRAMME:
You can download the full programme here https://bit.ly/pilates-beginner-1

0:00 Introduction
0:55 RIBCAGE BREATHING & NAVAL TO SPINE
1:11 SPINE CURLS
3:16 KNEE FLOATS
3:56 HIP ROLLS
4:54 ARM OPENINGS
5:33 FIRE HYDRANT
6:09 KNOCK KNEE TOE TAP
6:25 TRANSITION: THREADING NEEDLE
8:56 ROLL BACKS (ROLL SIDE TO GET UP)
10:24 SUPINE LEG LIFT
11:17 HUNDRED PREP
12:20 SINGLE LEG STRETCH (HANDS PRESS AGAINST THIGHS)
14:02 SWAN DIVE PREP 1
14:41 PRONE QUAD STRETCH
15:21 DIAMOND PRESS
16:29 DART
17:28 BIG SQUEEZE
18:17 PRONE LEG LIFTS
19:02 SHELL STRETCH
19:13 SPINE STRETCH
19:48 ROLL LIKE A BALL PREP
20:30 LONG LEG LIFT 1/STRAIGHT
23:28 LONG LEG LIFT 2/ SIDE KICK
23:57 LONG LEG LIFT 2/POWER CIRCLES
24:20 SIDE LIFTS
24:42 SIDE REACH ELBOW (KNEES BENT)
25:27 4PNT SHOULDER SHRUG SERIES
25:41 RETRACTION TO NEUTRAL
26:23 4PNT KNEELING KNEES OFF
27:16 TOE STRETCH WRIST STRETCH
27:35 KNEELING HIP FLEXOR STRETCH NEUTRAL
28:00 KNEELING LUNGE STRETCH
28:22 KNEELING HAMSTRING STRETCH
29:49 PIGEON STRETCH
31:02 PYRAMID
31:41 PLANK
32:04 ROTATOR CUFF SERIES 1 - 1/DUMBWAITER
32:26 PULSES
34:00 THERABANDS ROWING
34:43 NECK STRETCH
35:58 THERABAND SQUATS
36:23 THERABAND LUNGE
37:11 THERABAND HIP HINGE
37:42 STANDING CALF RISES
38:02 PRANCES