Get Fit with a 40 Minute Total Body Pilates Workout

Table of Contents

1. Introduction
2. Warmup with Ab Curls
3. Leg Squeezes for Abs and Inner Thighs
4. The Hundred
5. Pelvic Curl and Spine Stretch
6. Inner Thigh Work
7. Rotation Exercises
8. Side Lying Inner Thigh Work
9. Arm Exercises for Back Engagement
10. Open Leg Rocker
11. Teaser Prep
12. Teaser Variation
13. Pilates Push-Ups and Plank
14. Open Leg Rocker for Back and Hip Opening
15. Pelvic Lift and Back Extension Work
16. Teaser and Leg Lift Combo
17. Scissor Legs and Single Leg Circles
18. Swan Dive and Chest Opener
19. Roll Down and Roll Up
20. Cool Down and Stretch

Article

Introduction

Welcome back to Trifecta Pilates! In today's total body workout, we'll be focusing on the connection between exercises to make for a more effective workout. By working multiple areas of the body in each exercise and reducing tension, You'll get a well-rounded workout that targets your entire body. So let's get started on the mat and work towards a stronger, leaner you!

Warmup with Ab Curls

We'll start with a basic ab curl to warm up the Core. Begin by lying on your back with your knees bent and feet flat on the mat. Interlace your fingers and place your hands behind your head. Exhale as you curl your upper body up, then inhale to lower back down. Focus on engaging your abs and pressing down into your feet throughout the movement. Repeat this exercise to warm up the abs and prepare them for the upcoming workout.

Leg Squeezes for Abs and Inner Thighs

Next, we'll incorporate leg squeezes to target both the abs and inner thighs. Stay curled up in the ab curl position and exhale as you lift both feet off the mat, squeezing the legs together. Inhale to lower the legs back down. Maintain the tabletop position of your legs and Continue to squeeze and lower, feeling the abs and inner thighs working together. This exercise helps to engage multiple muscle groups simultaneously, maximizing the effectiveness of your workout.

The Hundred

Now it's time for one of the most iconic Pilates exercises - the Hundred. This exercise combines leg squeezes with abdominal work and incorporates various concepts to challenge your body. Stay curled up in the ab curl position, exhaling as you Pump your arms and inhaling as you breathe. Focus on engaging your abs, feeling the inner thighs working, and keeping the chest open. The Hundred is a great exercise for building endurance and strengthening the core.

Pelvic Curl and Spine Stretch

To work on the flexibility and mobility of your spine, we'll move into the pelvic curl and spine stretch exercises. Start by lying on your back with your knees bent and feet flat on the mat. Inhale to prepare, then exhale as you curl your pelvis and spine up off the mat, lifting your hips. Inhale to roll back down, articulating your spine one vertebra at a time. Repeat this movement, focusing on the fluidity of your spine and engaging your core. This exercise helps to improve spinal mobility and strengthen the muscles along your back.

Inner Thigh Work

Next, let's target the inner thighs with some exercises. Begin by lying on your side, keeping your bottom leg straight and your top leg bent in front or behind. Exhale as you lift your top leg up and lower it back down, feeling the inner thigh working. Continue this movement, focusing on squeezing the inner thighs together and engaging the core. Inner thigh exercises help tone and strengthen this often-neglected area, improving overall lower body stability and balance.

Rotation Exercises

Rotation exercises are essential for promoting spinal mobility and working the oblique muscles. Start by lying on your back with your legs in tabletop position and your arms extended out to the sides. Inhale to prepare, then exhale as you rotate your legs to one side while keeping your shoulders grounded. Inhale to return to the center, then repeat on the other side. Continue alternating, focusing on the engagement of the oblique muscles and maintaining stability of the shoulders. These exercises help to strengthen the core and improve overall spinal rotation.

Side Lying Inner Thigh Work

We'll continue targeting the inner thighs with side lying exercises. Lie on your side, keeping your legs extended straight. Exhale as you lift your top leg up, feeling the inner thigh working. Lower the leg back down and repeat the movement. Focus on squeezing the legs together and maintaining proper alignment throughout the exercise. Side lying inner thigh work helps to tone and sculpt the inner thigh muscles, improving overall leg strength and stability.

Arm Exercises for Back Engagement

To engage the muscles of the back, we'll incorporate arm exercises. Start by lying on your stomach with your arms bent in a goal post position. Exhale as you lift your upper body and arms off the mat, feeling the muscles of your upper back engage. Lower back down and repeat the movement. Focus on pulling the shoulder blades together and engaging the muscles along your back. These arm exercises help to strengthen the back and improve posture.

Open Leg Rocker

The open leg rocker exercise is a challenging movement that targets the core, hip flexors, and balance. Begin by sitting on your mat with your legs extended and arms reaching forward. Exhale as you engage your abs and roll back, balancing on your sit bones. Inhale to roll back up to a seated position, maintaining control and keeping the chest lifted throughout the movement. The open leg rocker helps to improve core strength, balance, and coordination.

Teaser Prep

The teaser is a classic Pilates exercise that challenges core strength and stability. We'll start with some preparation exercises to build the necessary strength for the full teaser. Begin by sitting tall with your legs extended and arms reaching forward. Exhale as you curl back, engaging your abs and reaching your arms towards your feet. Inhale to return to a seated position. Repeat this movement, focusing on the engagement of your core and maintaining proper form. Teaser prep exercises help to build strength in the abs and improve overall core stability.

Teaser Variation

Now it's time to progress to the full teaser exercise. Sit tall with your legs extended and arms reaching forward. Exhale as you curl your spine and lift your legs, balancing on your sit bones. Inhale to lower back down with control. Repeat the movement, focusing on engaging your abs and maintaining balance throughout. The teaser is a challenging exercise that targets the entire core, improving strength, stability, and control.

Pilates Push-Ups and Plank

To work the upper body and core together, we'll incorporate Pilates push-ups and plank exercises. Begin in a high plank position with your hands directly under your shoulders. Exhale as you bend your elbows and lower your chest towards the mat, keeping your core engaged. Inhale to push back up to a high plank. Repeat this movement, focusing on engaging your abs and maintaining proper form. Pilates push-ups and plank exercises help to strengthen the arms, chest, core, and promote overall stability.

Open Leg Rocker for Back and Hip Opening

Returning to the open leg rocker exercise, we'll now focus on back and hip opening. Sit on your mat with your legs open and arms reaching forward. Exhale as you balance on your sit bones and rock back, opening your legs and reaching your arms towards your feet. Inhale to roll back up with control, maintaining proper form and balance throughout the movement. The open leg rocker variation helps to improve flexibility and mobility in the back and hips.

Pelvic Lift and Back Extension Work

To continue working on spinal mobility and strengthen the back, we'll incorporate pelvic lifts and back extension exercises. Begin by lying on your back with your knees bent and feet flat on the mat. Exhale as you lift your hips off the mat, articulating your spine one vertebra at a time. Inhale to lower back down, maintaining control and engaging your core. Repeat this movement, focusing on the engagement of your back muscles and the fluidity of your spine. Pelvic lifts and back extension exercises help to improve spinal mobility and strengthen the muscles along your back.

Teaser and Leg Lift Combo

Combining the teaser and leg lifts, we'll challenge the core and work on maintaining balance. Sit tall with your legs extended and arms reaching forward. Exhale as you curl your spine and lift your legs, balancing on your sit bones. Inhale to lower your legs to a tabletop position, maintaining balance and engagement through the core. Repeat this movement, focusing on the connection between your abs, hips, and legs. The teaser and leg lift combo is an advanced exercise that improves core strength, stability, and balance.

Scissor Legs and Single Leg Circles

To target the legs and engage the core, we'll incorporate scissor legs and single leg circles. Lie on your back with your legs extended towards the Ceiling. Exhale as you lower one leg towards the mat while keeping the other leg lifted. Inhale to switch legs, scissoring them back and forth. Next, draw circles with one leg while the other leg remains still. Repeat the movement, focusing on engaging your abs and maintaining control throughout. Scissor legs and single leg circles help to tone and strengthen the legs while improving core stability.

Swan Dive and Chest Opener

Returning to a prone position, we'll work on back extension and open the chest. Lie on your stomach with your arms extended forward. Exhale as you lift your upper body and arms off the mat, feeling the muscles of your upper back engage. Inhale to lower back down with control. Repeat this movement, focusing on keeping the chest open and engaging the muscles along your back. The swan dive and chest opener exercises improve back strength, mobility, and posture.

Roll Down and Roll Up

To work on spinal articulation and core strength, we'll incorporate roll down and roll up exercises. Begin by sitting tall on your mat with your legs extended and arms reaching forward. Exhale as you roll your spine down, articulating one vertebra at a time. Inhale to roll back up with control. Repeat this movement, focusing on engaging your abs and maintaining a smooth and controlled motion. Roll down and roll up exercises help to improve spinal mobility, core strength, and control.

Cool Down and Stretch

We're almost done with the workout! It's time to cool down and stretch. Sit comfortably on your mat and take some deep breaths, letting your heart rate and body slowly return to normal. Take this time to relax and reflect on the hard work you've put in during the workout. Stretch out any areas that feel tight or tense, focusing on the hamstrings, hip flexors, and upper body. Remember to breathe deeply and listen to your body.

Highlights

• Full body workout targeting multiple muscle groups
• Emphasis on core strength and stability
• Exercises for spinal mobility and flexibility
• Inner thigh and back engagement
• Balance and coordination challenges
• Stretching and relaxation for cooldown

FAQ

Q: Can Pilates help with weight loss?

A: While Pilates is not primarily a weight loss exercise, it can contribute to weight loss as part of a balanced exercise and nutrition plan. Pilates helps to build lean muscle mass, which can help increase metabolism and burn more calories throughout the day.

Q: How often should I do Pilates to see results?

A: The frequency of Pilates workouts depends on your individual goals and schedule. For general fitness and maintenance, 2-3 Sessions per week is a good starting point. If you have specific goals, such as increased core strength or improved flexibility, you may want to aim for more frequent sessions.

Q: Do I need any special equipment to do Pilates?

A: Pilates can be done with just a mat, but additional equipment such as resistance bands, Pilates balls, and reformer machines can add variety and challenge to your workouts. It's best to start with a basic mat and then gradually incorporate equipment as you progress.

Q: Can Pilates help improve posture?

A: Yes, Pilates can help improve posture by strengthening the muscles that support proper alignment. Exercises that target the core, back, and shoulders can help correct imbalances and promote better posture.

Q: Is Pilates suitable for beginners?

A: Yes, Pilates is suitable for beginners. It's important to start with a qualified instructor or a beginner-friendly class to learn the correct techniques and alignment. As with any new exercise, it's important to listen to your body and progress at a pace that feels comfortable for you.

Q: Can I do Pilates if I have injuries or medical conditions?

A: It's always best to consult with your healthcare provider before starting any new exercise program, especially if you have injuries or medical conditions. A trained Pilates instructor can also provide modifications and tailor exercises to accommodate your specific needs.

Q: How long does it take to see results from Pilates?

A: Results from Pilates can vary depending on various factors such as frequency of practice, intensity of workouts, and individual goals. With consistent practice and proper form, you may start to Notice improvements in strength, flexibility, and overall body awareness within a few weeks.

Q: Can I do Pilates during pregnancy?

A: Pilates can be beneficial during pregnancy, but it's important to work with a certified prenatal Pilates instructor who can tailor exercises to the specific needs and safety considerations of pregnancy. It's also recommended to consult with your healthcare provider before starting or continuing any fitness program during pregnancy.