15-Minute Express Mat Pilates (Full Body, No Equipment)

This is a quick and effective Pilates workout that's going to make you feel so strong and accomplished at the end. Let's jump in. All right, you guys, we've got a matte Pilates workout that is great for all levels. Low impact, no equipment, and no repeats. So I know you're going to love it. We're going to stay on the mat for the entire time, and it's a quick and effective Pilates workout. I'm joined by the amazing Rachel. Hi. She'll be offering modifications, so you can take any of the exercises. Exercises with her or follow along with me if you want to scale it up for extra core engagement. We're using no equipment, as you can see, and we're going to start right here on the mat, and we're going to jump right in with our warm up. So we're going to come up and over to a tabletop position. Shoulders are stacked over wrists, hips are over knees, and we're just going to do a couple cat cows. So you're going to drop the belly, lift the chin, and then you're going to reverse it. Tuck the chin and lift the spine up towards the ceiling. I like to think about pulling my hip bones towards my wrist. Do it one more time. Drop the belly, lift the chin, Get a little bit deeper. You can wag your tail a little bit. Add some movement through your hips and then reverse it. Spine goes up towards the ceiling. Pull those hip bones towards your wrists. Now find a nice neutral spine, and I want you to take your hands a little bit wider. And we're gonna go into a shoulder roll. So drop one shoulder to the mat and then drop the other shoulder to the mat. A nice little shoulder stretch here. Alternate. Drop the other shoulder to the mat. Nice. And one more to the other side. Awesome job. From here, settle back into that tabletop. We're gonna go for a bird dog. So we're gonna start with a basic bird dog. Opposite arm and leg extend. Set it down. Extend and reach. Set it down. Now you can stay here with this cadence, or you can go to two on the right, two on the left. I'm gonna add a variation on this next one. So I'm going to reach, wrap for the toe behind me. Reach and lower. Reach, wrap, reach and lower. Nice. Reach, wrap. Forcing both hip bones to stay square to the mat as I wrap around for that reach. Hip control, core control. Reach, wrap, reach and down. Nice work. Reach, wrap. Your modification is just to double time the bird dog. We're gonna do one more each way Here. Nice. One more time. Reach, wrap, reach. Nice work. This time. Extend one arm and leg. Doesn't matter which one. Okay? Because you're going to do the next one next time. But I'm extending left arm, right leg. Tap the ground and lift. Tap and lift. You can point to the toe. Trying to create as much distance between fingertips and toes as you can. Nice. Core is nice and stable. Two by four from head to tailbone lift. You've got five more. Lift. Five. Nice work. Four. Isometric hold in three. Awesome job. Two and just hold. Hold for eight. Seven, six. You got this. Five, four, three, two. And relax. Recover. Tuck the toes under. Push the hips up and back. Find your first down dog. Just pedal through your heels. Big inhale. I want you to just. Now inhale. Lift the heels off the mat. Exhale. Melt the heels down to the ground. Nice. From here, we're going to go from a down dog or a pike into a high plank position. So hips go high, find that plank. You can drop to your knees in plank. Hips go high, find that plank position. Nice. You've got two more here. Hips are high. Find the plank. One more here. Hips are high, find the plank. Hold your plank for 8. 7, 6. Dropping back to tabletop in 4, 3, 2 and 1. Drop back to tabletop this time. Right arm, left leg reach away from you and lift. Nice work. Lift, Bird dog. Liftoffs. Lift. 8. You got it. 7. Isometric hold in 6. Nice. 5. Hold it high in 4. Awesome job. 3 and 2 and 1. Hold high. Hold. 8. 7, 6. You got it. 5, 4, 3, 2. And recover. Tuck those toes. Hips flip. Go up and back down. Dog, pedal it out. This time we go down dog to high plank and add a push up. So as you shift forward, chest drops to the ground. Push up. Hips go high, find the plank. Push up, press up. You can always drop to the knees for the push up plank. Push up. Nice work. Hips go high. You got it. Come on. Right here. Exhaling as you push away from the ground. Think about leading with your chest on that push up. Elbows fall back towards your sides. You got it. Push up. Nice. What would it look like if I said three more push ups? Yes, you can. That's three. Come on, stay with me. Right here. That's two. You're doing so great. Nice work. Finish right here. One more up and back down, dog. Big breath in, big breath out. Find that tabletop position again. We're going to focus on the glutes now, so my right forearm is going to come to the ground. Left palm Is going to stay planted outside. Leg right here. Lift up, kick out to 45. Bring it in and drop back down. Here we go. Lift. Reach in and down. Knee to hip. Extend toe away. Bring it in and down. Think about kicking out to a 45 degree angle. Nice. Core is tight. Knees. Lift, kick. Nice. How far can you get that toe away from your body? You're gonna feel your outer hips or outer glutes start to fire up here. Reach. You got it. Two more just like it. Lift kick. On this last one, hold the kick, hold the kick, hold the kick. Tiny pulses up to 45 degree angle. You have 8. 7, 6. Knee to elbow, oblique crunch. In 4, 3, 2. Draw it in, draw in. Kick it out. Draw it in. Kick out to 45. It's in and out. You got it. In and out. Nice work. Yes, team. There it is. Finish strong. You got four. Nice work. You have three. You got this. Two and one. Nice work. Bring it in. And then we're going to actually go right into stretching that hip. So you're going to sit into that hip and reach your fingertips across your body. Doesn't that feel good? Big inhale through the nose. Big open mouth. Exhale. Sit into that hip, Open everything up. Nice. Awesome job. We're simply just gonna flip up and over and do the exact same thing. Other side. So this time, left forearm is on the ground. Right palm is on the ground. Outside leg is gonna lift up. So again that fire hydrant. Lift, kick away. In and down. Lift, kick away. In and down. Think knee to hip. Extend the toes away. Bring it back and slow. Recover. Nice. So it's nice. Slow controlled movements. Kick those toes away. Draw it in and down. Nice. Core is tight. You got this. Nice work. Lift, reach in. Three more. Three more. Lift, reach in. Two more. Two more. Lift, reach. On this final one. Hold that kick, hold that kick. Tiny pulses up to 45 degrees. 8. 7. 6. You got it. 7. Oblique crunches. I counted the wrong way. Final. 3, 2, 1. Knee to elbow, kick out. Knee to elbow, kick out. You've got eight. You've got it. Seven. Nice work. Six. You're on your backside for some core after this. Come on. Five. Nice. Four. Stay with it. Three. And two and one. Awesome job, team. Shake it out. Actually, let's stretch it out. Now we stretch it out. So you're gonna sit into that hip. Reach the hands away, opposite side. Nice. That should feel so good to sit into that hip, doesn't it? Big inhale through the nose. Big open mouth. Exhale, Bring it back up. Awesome job. Now you're going to roll over and sit on your bottom. You're going to sit up nice and tall, right? Hands are going to come behind the head. Now think about making a C with your upper body. So a little C shaped spine. Heels are on the ground. Crossbody, Crunch down, crunch down, knee to elbow. Actually, instead of thinking knee to elbow because that can cause you to collapse in, right? I want you to think shoulder to knee. Shoulder to knee. Shoulder to knee. So instead of hands on the head, you can even bring fingertips to your shoulders to get a nice full rotation right there. Shoulder to knee. Shoulder to knee. You have eight. Let's go. Eight. You got it. Seven. Stay with it. Six. Awesome job. Five. Four. Three. And two. And one. Nice work. Now you're gonna grab behind your knees. Find that C shaped position. Option A, you're gonna stay right here. Option B, you try and straighten your legs. Option C, arms at the side and pump. Pilates one, hundreds. Yes. Pump those arms. Pump those arms. How straight can you get those legs? Nice work, team. You're here for ten. Nine, eight. You got this. Seven. Straighten those legs. Let's go. Five, four, four, three, two, and one. Nice work. All right, now your fingertips are going to face your butt. Option to stay on the ground. Roll back slightly. You're going to lift, pull, kick and lower. Take a lift, a pull, a kick and a lower. Lift, pull, kick and lower. Quads are turned on top of the thigh. Kick it out and lower. Lift, kick. Nice work, team. Lift, pull, reach. One more each side. Lift, pull, reach. Nice work. Nice work. Lift, pull, reach. Awesome job. Take it up and over to the side. I'm going to come all the way down to my forearm here. Shoulder is going to be stacked over the elbow. Soles of the feet to touch. I'm going to lift my hips off the mat as I scoop under and then I open. I'm going to draw this outside leg up in a clamshell. Drop and reach. Open. Nice. Drop and reach and open. So my obliques are turned on right here. I'm reaching under, getting a nice spinal rotation. And now I'm turning on my hips. My hips and glutes. My hips and glutes are activated here and here as well as my obliques lifting up at my highest point. Nice. Think about really reaching under, drawing everything open. Gaze is going to follow your hand the entire time. You've got two more here. Reach and open. You've got one more here. Reach and open. Hold it here. Extend that top leg. Lift and lower. You have eight. Nice work. Seven. Hips are high. Core is turned on. Yes, you can. It's five more. Come on. Four more. Nice. Three more. Yes. Two more. Last one. Hold it high for eight. Seven. Six. Five. Four. Three. Two. Recover. Nice work. From here, roll over to a forearm plank. You can take this from your knees. You can take this from your toes. Tiny shift. Nose over toes and back. Little seesaw plank. Nose over toes and back or. Sorry. Nose over toes. Nose over thumbs. Nose over thumbs. As the toes rock forward and back. You have eight. Nice. Seven. Awesome job. Six. Stay with it. Five. Almost there. Four. Finish strong. Three. You got this. Two. And one. Recover. You're gonna flip up and over side plank with the clamshell. Reach other side. Shoulder on top of elbow. Soles of the feet to touch. Lift your hips. Reach under. Open. Reach under and open. Nice work. Reach and open. Nice work, team. Inhale down. Exhale. Open. Gaze is following. How far can you reach? Under and then open. Nice work. Right here for four. Come on. You have four. We're holding high in three. You got this. Two. Last one. Open. Hold. Take that, that top leg. Extend it long. Lift and lower. Lift and lower. Nice work. Eight. You're holding high in seven. You got this. Six. Yes, you can. Final five. Come on. Four. Stay with me. Three. Hold it high in two. And just hold for eight. Seven. Six. Five, four. Three, two, One. Yes. Nice work. All the way up and over to your back side. We are almost there, guys. Home stretch right here on your back side. Transfer all the way to one foot. Let's start with right foot on the ground. Okay. Single leg hip lift. Totally up to you. You can keep your hips on the ground. I'm going to lift in an isometric glute bridge hold. And then I'm going to lower the left leg and lift it. Lower and lift. Can you lower with a toe point? Lift with a heel flex? Lower and lift. Lower with the toe lift. Nice. Pulling the toes towards your face on that lift is going to activate the quad. The top of the thigh for three. Nice work. For two. Yes. Last one. Just the hip lift. Eight. Seven. Six. You got it. Five. Four. Three. Two. And. And one. Lower all the way down. Double leg pulls. Pull two. Switch. Pull two. Pull two. Pull two. You could do this with bent knees or straight legs. It's up to you. Can you lift your neck and shoulders off the mat for 4, 3, 2 and 1. Back to single leg glute bridge. Left heel nice and tight to the glutes. Lift and hold. Now the right leg. You're going to lower with the toe. Pull with the toes up. Toes down. Toes up, Toes down, toes up. Think about flexing through the quad, the top of the thigh as you lift and lift. Lower and lift. Nice work. Hips are lifted nice and high. Keep them square for four. You got it. Three. Hold it high in two and one. Hold here. Just that hip pulse. Eight, seven, six. You got it. Five, four, three, two and one. Lower the hips. Mat back to double leg pulls for the final time. Pull. 2. Switch. Pull and pull. And pull. This is it. Finish strong. Lift those neck and shoulders off the mat. You've got 8, 7, 6, 5, 4, 3, 2. And recover. Nice work. Draw the knees to the chest. Give yourself a big hug here. And a nice long body stretch. That should feel so, so good. One more time. Pull the knees to the chest. Nice. Open the knees to each armpit. Draw them back together. Cross the ankles. Take three back rolls. Just rolling through your spine on that third one. Come all the way up to a seated position. Go ahead and take a nice wide leg stance here. Sitting nice and wide. All right. I'm going to take my left arm and reach it under as my right arm reaches over. Nice side reach, opening up those obliques that we worked. Those side abs. Nice. Bring it back and switch it out. Other side. Reach and drop. Finding as much length as you can throughout this stretch. That felt so good. Let's do it one more time each way. Big reach and drop. So proud of you for showing up today. Putting in the work. Quick and effective. Like I said at the beginning, don't you feel so strong afterwards? It goes so fast. These workouts always do. No equipment. You can do this absolutely anywhere. Pull the soles of your feet to touch. Sit up nice and tall. Drop your knees towards the mat. A great traveling workout. A great quick and effective. Just get it done. Little glutes, little core, little stretch. Feels so good. Take right hand to left foot. Left hand to right foot. Now round through the shoulders. Tuck the chin to the chest and now reverse it. So pull the shoulders down and back. Spread the chest muscles apart. Sit up nice and tall. Thank you so much for showing up today and sweating with us. I hope you loved it and you come back for another workout soon. Have a great day. Awesome job with that Pilates workout. I hope you loved it. If so, hit subscribe to my YouTube channel. I've queued up another workout you might like here. Or I have a two week pilates strength challenge for you that you can find in this playlist right here. Have a great day.