25-Minute Pilates Class At Home (Full Body Fusion)

Hi, I'm Lindsay Baumgren of Nourish Move Love, and this is your 20 minute Pilates class at home. If you love Pilates and barre at home, you gotta hit subscribe to our YouTube channel. All right, you guys. Barre and Pilates classes have been requested. You said you want more of them, so we are back in action. I'm excited for this one. It's gonna be super fun. We're gonna flow from the mat back up to standing, and then back down to the mat. We're gonna hit everything from head to toe. It's gonna be a lot of fun. Are you ready, Rachel? I'm ready. Awesome. All you're gonna need for this workout. I strapped on my ankle weights, and they're totally optional, but if you want to add ankle weights, you absolutely can. We're also going to be using a Pilates spongebob for the majority of class. If you don't have one of these, grab a kid's squishy toy ball or even a throw pillow from your couch, and you can use it just the same. We also have some dumbbells, anywhere from 2, 3, 5 pounds, maybe even up to 10 pounds, depending on how much you want to challenge your strength. Okay. And I have a lovely little knee pad here for myself. I'm recovering from knee surgery, so it just feels better for me to be on my knees when I'm on that. That's all you're going to need for today's workout. Of course, you could always do everything we're going to do with just your body weight. It's going to be a lot of fun. You ready? I'm ready. All right, let's get started. We're going to start standing. We're going to get ourselves warmed up. So we're just going to start with some basic knee hugs. But first, let's take a big breath in. You can place your hands on your belly. Big breath in. Belly expands. Exhale. Think about pulling your hip bones together. Let's do it one more time. Big inhale and exhale. Nice. From here, going to keep that core brace nice and tight. You're going to go into alternating knee hugs. So just hug and hug. Just pulling those knees up right in line with the hips. The beautiful thing about today's class is you can take it all at your pace. Okay? You can take it at your pace, your tempo. We're just going to be flowing from move to move. It's going to be challenging because we're going to add that Pilates ball to some exercises. But if you don't feel comfortable, you can always just place both hands or knees on the mat for stability. Go. 4, 3, 2, and 1. Nice. We're going to grab that Pilates ball we were talking about again. Squishy ball. Or a sponge pillow. Or a sponge pillow. A throw pillow. You're gonna take it out in front of you. Squeeze that ball nice and tight so you have some tension. Let's go for some pivot twists. This twist and twist, little rotations, long lever arms are away from the body, warming up that spine, keeping that core nice and tight. Go 4, 3, 2, and 1. Now you're gonna take that ball, put it between your legs. You're gonna go hinge, reach, squat, reach. So I'm keeping constant tension on this ball, squeezing my inner thighs. My adductors are engaged. H. Squat, reach. Nice. Hinge, reach, lengthen. Really think about lengthening fingertip to tailbone. Fingertip to tailbone, lengthen. There you go. Hinge, reach, squat, reach. Nice. Go. 4, 3, 2, and 1. Let's go to the back of our space. Keep that ball between your legs if you're able to. We're gonna go for a plank walkout. The ball is going to stay right there. Gonna hinge, walk out to find a high plank, walk back in, keeping tension on that ball. Nice long spine. Take it down, walk out, find that high plank. Nice, walk it back in. Awesome. Nice, long. Give me one more. You're gonna hold this plank. Hold your plank here. Just hold. Think about stacking your shoulders over your wrists. Pull up on your kneecap, push back on your heels. Gaze is in front of you. Now. Can you actively squeeze that ball that is between your legs? Your option is always to take this to your knees if you need to. We're gonna go for five push ups. Are you ready? Go five. Go four. Go. Three, two, and one. Hold that plank. Hold your plank. Hold for five. Four, three, two, one. More set. We're going to go back to those five pushups. Let's go. Go five, four, three, two, one. Hold that plank. Hold it for five. You get a push back to down dog in three, two, and one. Push back. Down dog. Hips, go high. Squeezing that ball between your knees. You're gonna go from down dog to a bear crawl. Knees are gonna hover off the mat. Push back, hips high. Down dog, hover. Bear crawl. Down dog. When you come into that hover, really think, squeeze, squeeze, squeeze that ball. Push back. Down dog, hover. Squeeze, squeeze. Squeeze that ball between your legs. Nice. Down dog, hover. Squeeze, squeeze. Squeeze. You got it. Two more just like it. Down. Dog hover squeeze. Last one down. Dog hover Squeeze. Squeeze for five, for four, three, two and one. Drop down to that quadruped position. Let's just go ahead. Take a cat. Cow. Right here. Drop the belly, lift the chin and reverse it. Tuck the chin, pull that spine up towards the ceiling. That feels really good, right? Nice. Come back. This is where I'm going to grab my knee pad. It just feels a little bit better for my knees. I'm going to take the ball out and bring it back to my hands. Ball is completely optional. Make sure you have some weights nearby you. We're going to go right from this into bicep curls. OK? So I'm going to grab some heavier 10 pounds. This is a Pilates strength focused workout. You can grab whatever feels good for you. Before we get there, we're going to lengthen through our quads. This is something I've been working on post knee surgery. Toes are flat to the mat, okay? So think shoelaces down if you had shoes on. Take the ball, push it away from you right here. Let's just squeeze the ball. Squeeze. 8, 7, 6, 5, 4, 3, 2, 1. Hold that squeeze. Now you're going to think about slowly leaning back so my hips stay unstacked. Squeeze the glutes. Lean back as far as you can go. My range of motion is pretty limited. Hold here. Hold back for 3, 2, 1. Come up for 3, 2, 1. Lean back. Lean back for 3, 2. Hold it back for 3, 2. Come up. Come up for 3, 2. Do you feel your quads start to fire up? Nice. Take it back. Go back for 3, 2, 1. Hold it. 3, 2, 1. Come up for 3, 2. 1. More, 1 more. Go back for 3, 2, 1. Hold for 3, 2, 1. Come up for 3, 2, 1. It's a tiny movement, but really big if you ask me. I'm gonna take that ball back between my knees just to add some intention. And a squeeze here. And we're gonna go into bicep curls, so kneeling curls. So I'm going to be kneeling on the mat again. Toes are flat to the mat. Palms are going to face me. We're gonna go halfway up. So it's halfway up, all the way down. Halfway up, all the way down. Taking the legs out of the equation, focusing on the arms. Keep squeezing that ball between your legs. Eight. Nice. Seven. Hold halfway. In six. You got it. Five. Nice work. Four. And three. And two. Last one, last one. Hold halfway. Tiny pulses for eight, seven, six. We're gonna change direction in four. Three, two. Let's go. All the way up. All the way up. Halfway down. All the way up. Halfway down. Nice. Go for eight. Yes. Seven. You're holding halfway in six. You got it. Five. Nice work. Final four. Nice work, nice work. Three and two. Hold it halfway back to those tiny pulses. Eight, seven, six. One more round and it's full range. In three, two, one. Full range. All the way down, all the way up. Let's go. Right here. Go. 8. You got it. 7. Stay with it. 6. You're gonna give me one more hold. Halfway. Yes, you are in. 4. Nice work, nice work. 3. Stay with me. 2 and 1. Hold it halfway. Pulse for 8. 7. This is it. 6. Come on. Burn up those biceps. 4. 3. 2 and 1. Woo. Nice little bicep burn. Yes. Take those weights down to the mat. I'm going to back my knee pad up just a hair. You're going to come into a quadruped position. So you're kneeling on all fours. I'm going to take the ball out. You're just going to need one weight. Okay. I'm going to place the ball on my right hand. This is going to be pretty challenging. Your option is to take your right hand flat to the mat. I'm going to be in this kneeling position, going to push into this ball. So exhale, push into this ball. Try and find stability. Now. I'm coming into a single arm row on the other arm while my hand is on the ball. Holy bananas. It's very challenging. Your option, if you need stability, go here. You can always kick your leg out for Bird Dog. All right, we're going to row in three, two. Let's go. The harder you push into the ball, the easier it's going to be. Okay? So push into that ball. Find your base. This is all about stability. You feel that core? Just totally turned on the core. Right row. Pull from that elbow. Elbow to hip. Nice. Go. Eight. You got it. Seven. Core stays tight. Nice. Come on. Five. Gaze in front of you. Four. Stay with it. Three. Nice work. Two. Last one. Row. Set it down. Nice. Take this ball. Put it behind your left knee. We'll stay on that same hand. Hands come to the ground. Left knee comes up. Flex the foot. Heel to the ceiling. Squeeze the ball. Heel to the glute. Hamstring curl for eight. Seven. Six. You got it. Five. Four, three, two, one. Hold that squeeze. Stamp your heel up an inch down. An inch up, an inch down. And you're thinking about stamping your heel on this ceiling for 8. You got it. 7. Combo move in 6. Nice work. 5. Come on. 4. It's a tiny movement. 3 and 2 and 1. Ready? Give me the curl. The stamp, the squeeze, the stamp, the squeeze, the stamp. Curl and stamp. Right here for 8. Stamp. 7. Stamp. Hello, hamstring and booty. 5. Stamp. 4. Stamp. 3. Hook. 2 up. 1. Lift. Nice work. Switch it out. Ball comes to the left hand. Dumbbell comes to the right hand. Single arm rows on that right arm. Left hand pushes into the ball. We go in three, two. Let's row. Row. Nice. Hello, core. It's gonna work. Make it work. Row. Nice work. You could always put that other hand flat on the core is tight. You got this right here. Row for eight. Nice work. Seven. Nice work. Six. You got it. Five. You're so strong for four and three and two. Last one, last one. Nice. Set it down. Take the ball behind that right knee. Flex the foot. Squeeze it right here. Lift up. Step 90 degree. Squeeze that ball. Heel to the glute. Hamstring curl, hamstring curl. Pull it in right here. Go. 8. 7, 6, 5, 4, 3, 2, 1. We go up an inch. Down an inch. You're holding constant tension on that ball as you lift and lower. Up an inch and down an inch for eight you go. Got it. Seven. Keep that squeeze. Six. Glutes and hamstrings. Five. Nice work. Four. Combo move in three. Yes. Two and combo move. Let's go. Give me the squeeze, the stamp. The squeeze, the stamp. It's eight and stamp. Seven and stamp. Nice work. Six and stamp. You got it. Five. We're up to standing in four and stamp. Three and stamp. Nice work. Two and stamp. Last one. And stamp. Loosen hamstrings. Hello. Let's come up to a standing position. I'm gonna move my pad out of the way. Take my weights out of the way. Keep your ball with you. Keep your ball with you. All right, we're gonna come up to a standing position. Let's go. Right leg forward, left leg back. You're gonna find an isometric lunge hold. Shoulders are stacked over hips, Balls between those hands. Again. Go. Lift and lower. Just the hands. Hold the legs. Option. Stay here. Option. Add your front heel right here. Lift and lower. Front heel raises off the ground for 8. You got it. 7. Nice work. 6. Holding low in the legs. 5. 4. Awesome job. 3 and 2 and 1. Just hold. Hold it high. Hold it high. Drop an inch for 8. 7, 6, 5, 4. 3, 2, 1. Come up to standing. Ball goes back between the legs. Nice. I'm Gonna grab one weight right here. One weight right here. You're gonna sit in, squat. Hold. Push out. In and stand. Squat. Press and stand. Nice work. Squat, push. Nice work. As you press the weight away, exhale. Nice. Pull that belly tight. Keep squeezing that ball between your thighs. You got it. Drop. Push in. And stand. Drop. Push in. Nice work, team. Come on. Yes. You got it. We got four more in us right here. Go. Four. You're gonna hold at the bottom. Yes. In three. Nice work. Nice work. Come on. Down. Two. Last one. Hold it here. Hold that weight out. Hold. 8. 7. 6. Can you squeeze that ball just a little tighter? 4. 3. 2. 1. Embrace the shake. You feel it? Weights down. Switch it out. Left leg forward, right leg back. Find your lunge. Hold it here. Nice work. Take that ball. Lift and lower. You know your options. Stay here. Option. Front heel, lift. Right there. Lift and lower. Lift and lower. You have eight. Yes. Seven. Nice work. Nice work. Six. You got it. Five. Nice. Four and three. Two and one. Hold it here. Drop it inch. Hold for eight. Six. Seven. Six. Lift that front heel. Four. Drop that back knee for three, Two and one. Embrace the shake and the wobbles. Woo. There it is. Shake it out, shake it out. Nice work. We're gonna go back, actually. Let's go squat again. Take the ball between your elbows. Hands together, right here. Drop low in those legs. Hold the legs, just the arms. Squeeze, squeeze. Hold the leg, just those arms. Squeeze. Down an inch. Up an inch down. An inch up, an inch. Down and up. Nice. Down and up. Squeeze that ball, creating resistance with our bodies. Go. Eight. You got it. Seven. Nice work. You're squeezing at the bottom and the top. What are we at? Is that four, I think? Yeah. Three. Nice work. Two and one. Shake it out, shake it out, shake it out. Nice work. Let's go. Ball down. I'm gonna find that one heavy weight again and I'm gonna come into a nice wide stance. So heels in, toes out. A little bit more of a plie. Squat. Right. I'm gonna drop to the bottom of my squat. Front raise. Hold that front raise. Lift right. Lift left. Lower the weight and stand. Drop, lift. Pop the heel. Pop the heel. Lower and stand. Drop, lift. Pop, pop. Lower and stand. Nice work. Down, up. Lift. Lift. Lower and stand. Nice work. Take it down. Lift. Oh, I lift the wrong heel. Nice. Up. Down. Two more. Two more. Right heel. Left heel. Take it down. Last one. Last one. You're gonna hold it here. Lift and hold. Lift and lift. Maybe you can lift both heels. Maybe that's not where you're at today. Maybe you set that weight down. You just hold. You hold for 8, 7, 6. Embrace the shake final. 5, 4, 3, 2, and 1. Nice work. Okay, we're gonna come up. We're gonna challenge your balance real quick here. I'm gonna stand on my left leg. Right leg is gonna float. I'm gonna take this weight. I'm gonna push it overhead. Two triceps. Bend, extend. Bend, extend. Kick my right leg back lower. I'm gonna do two rows with a rear leg lift. Lift and lift. Come back up to standing. Take it overhead. Bend, extend, Bend, extend. Hinge over right here. Row and lift. Squeeze that back leg. Nice. Nice. Two triceps, two rows with a rear leg lift. How's that balance? You got it. Soft bend in that standing leg. Nice. Row, take it down. Lift, push, bend, extend. Bend, extend. Nice work. Take it down. Rear leg. Lift, lower, Lift. Can feel that little ankle weight. Nice. Adding a little extra resistance. Last one. Hold it here. Hinge down. Lift and lift. Step that back leg back. Take this weight down. You're just gonna row. Eight. Seven. Switching sides in six. Nice. Five. You got it. Four. And three and two and one. Nice strong back. So reliable for our posture. All right, this is my shaky leg, my surgery knee. We'll see how I do balancing here. Left leg comes up. We lift. Bend, extend. Bend, extend. Take it down, float. Lift the heel to the ceiling as you row. You can always tap in between or try to keep that leg floating. I always like to give myself the challenge Every time I tap, I have to do a push up at the end of the workout. Always a good way to keep you accountable. Right, There's a tap. Bend, extend, back, extend. Take it down. A lot of focus in this move. Lift, lift. Nice. Get a challenge, both sides of the body. See which side has a little bit more stability and control. Awesome job. Hinge lift. Always a fun new move, too. I don't think we have this move in any of our other pilates workouts. Nice. Full, big, full body move. And core. Hello, core. Right. Nice. We're gonna do two more big sets right here. Push, bend, extend. Bend, extend. Take it down. Hinge, pull, and pull. You got one more. You ready? Finish it up. Bend, extend. Bend, extend. Take it down. Last one. Lift and lift. You can set that back leg down. Let's go for those eight rows right here. Row and row. You got eight. Nice work. Seven. Awesome job. Six. Stay with it. Five. Back down to the mat for core. That's where we go in four. Nice. Three. And two. And one. Nice work, Rachel. You ready to take it back down to the mat? Let's do it. Let's do it. Take your ball with you. We're gonna come back down to the mat for a fun core sequence. We have a couple more push ups. I'm gonna challenge you. You okay? So I'm gonna place my right hand on the ball. This is again just an option. My right knee is going to stay on the mat. I'm gonna come back to my pad. It feels better for my knee. Roll away ball. Okay. It's a three point push up. So right knee is on the mat, Right hand is on the ball. Left hand is on the mat. Left leg floats. I'm gonna do push ups from this stance so it's down and up. Do you see that ball? See how much I'm shaking? Totally optional to have your hand on the ball. It's just an option. It's challenging. Right here. We're gonna do push ups. Let's go. Down and up. Down. It's a three point push up any way you want it. Move this weight out of the way. Here we go. Down and up. Three point push up. Nice work, Rachel. Down and up. Down. See how much that ball can just challenge you. Let's go. We got five. Come on. Four. Nice work. Three, two, and one. Oh, that's super challenging. The beautiful thing is you can come back and do this workout at any time. We're gonna take a quick break between push up sets. Gonna come to your side. Ball goes right here between my knees. Little clam leg lift. Okay. Arm is bent at 90 degrees, shoulders stacked over elbow. Just gonna lift and squeeze. Tap the hip. Lift and squeeze. Lift and squeeze. Squeeze. As I lift the hips, I'm squeezing through the obliques. I'm driving my knees into that ball. Squeeze. Take that opposing arm overhead. Nice squeeze. You got it. You decide how hard this is by how much you squeeze that ball. Eight. You got it. Seven. We're holding at the top in six. Stay with me. Five. Nice work. Four and three and two and hold it here. Squeeze that ball between your legs for eight. Seven, six. You got it. Five, four, three, two, and one. Nice work. From here, you're gonna roll over to your backside. Rachel, you can take the ball and you can either put your heels on it or not. That's up to you. You can always do heels on the ground. I'm going to put my heels on the ball. It's glute bridges. Lift and lower. This ball is going to add so much stability to these Bridges. Here we go. Glute bridges. You lift and hover. Lift and hover. What I mean by that is my glutes are never hitting the mat. You're going to see my legs just constantly shaking. There's so much tension and stability here. Feel this in the glutes and the hammies. Lift. Very challenging move, trying to drive through that ball as it wiggles around in your brain. Just think about taking the wiggles out. You're so grounded. You are supported by your upper body. Please inhale down. Exhale. Squeeze. Nice work. Squeeze. You got it. Give me four. Hold at the top in three. Feel the burn. Two. Last one. Hold at the top. Hold for eight. Seven, six. Embrace that shake. Final five. Four, three, two and one. Nice work. Gently release. Let's repeat it. Other side. So my left hand is going to go on the ball for three point push ups. Left knee is on the mat, right leg floats. All right, three point push ups. On or off the ball, it is entirely up to you. We go on three, two. Let's go. Down and up, down and up. Slow, steady. Three point push ups. Your pace, your tempo. Nice work. Whoever said pilates isn't challenging has never tried this. Whoo. Come on. That's five. Go for four and three and two and one. Holy bananas. Clamshells. The other side. Take that ball between your knees if you want to. Okay. Shoulders stacked over elbow. We're Lift those hips. Lift and squeeze. Lift and squeeze. Nice. Really think about holding at the top, squeezing those knees into that ball. Squeeze. 8. You got it. 7. Hold at the top in 6. Nice work. 5. Hold that squeeze in 4. Stay with it. 3 and 2 and hold that squeeze. Drive your knees into the ball. Cinch those obliques for eight. Seven, six. You got it. Five, Four, Three, two and one. Take it down. Nice work. This time you can go flat on your back or you can take this ball right under the small of your back. We're going to finish with a quick core segment. So right here, the ball behind my back is going to make this harder. Closer my knees are to my chest. Easier. Farther my knees are from my chest. Harder. Brace your core. Let's go toe tap. Tap and tap. Tap those toes towards the mat. Just tap and tap again. Farther the knees are from the chest. Harder it will be. Placing the this ball under the small. My back adds a whole lot of stability and core strength. Nice. Tap those toes. Go. Eight. We're gonna do eight per side. Seven. Nice. Six. Keep breathing. You're almost there, guys. Five. Finish this workout Strong. Four. Awesome job. These little ankle weights add a lot. Three. Nice work. Come on. Two more. Two. Last one. Push and push. Now, can you kick those legs out? Bicycles, go. Bicycle. Bicycle. 8, 7, 6, 5, 4, 3, 2, and 1. I'm gonna roll up to a seated position. I'm gonna keep this ball right behind the small of my back. I'm gonna sit back right here. Pilates 1, hundreds. Pump those arms. Pump those arms. Just pump those arms. Nice option. Lift a leg. Lift a leg. I'd go for both legs, but these ankle weights are weighing me down today. I don't think I could lift both legs. Let's pump right here. Pump. 10, 9, 8. We're switching legs in 7, 6, 5, 4, 3, 2. Switch your leg lift and pump for 10. 9, 8. You got it. 7. Stay with it. 6, 5, 4, 3rd, 2, and 1. Roll it up. That is it. High five. Your neighbor. Awesome job, Rachel. Let's do a quick stretch. I'm going to take that ball actually off to the side, and we're going to roll all the way back in a nice, slow, controlled manner. So think about rolling back one vertebrae at a time. And we're gonna do a quick stretch, so roll back slow for 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Take a nice, long body stretch while you're here. That should feel really good. Nice. Now you're gonna give me a knee hug. Point the toe back to knee hug and switch it out. I'm gonna take my ankle weights off for this portion. Done with those nice, awesome jobs. Put your leg, knee hug, point the toe, knee hug, dog and switch. Knee, point, knee, and switch. Point, knee, and switch. One more on the other side. Now go back to holding that point. Hold that point. You're gonna go pulse 2. Switch pulse 2. Switch pulse 2. Nice stretching through those hamstrings, keeping that core turned on. Go. Four. Nice. Three, two, and one. Nice work. From here, you're just going to roll over onto your belly. If that feels good for you, you're going to come up for a nice little mini cobra stretch. Just plant your hands right here, just opening up. Roll the shoulders back. Nice little mini cobra. This should feel really good for the low back. Awesome job. From here, push yourself up and back. Nice little child's pose. Push back, reach the fingertips, creating length from fingertip to tailbone. Awesome job. From here, tuck the toes under, push up and back down. Dog walk your hands back to meet your feet. Roll up one vertebrae at a time. Two big shoulder rolls at the top, and that is our Pilates class at home. I hope you loved it and I hope you come back for more. Thanks so much for joining me for that Pilates class. If you loved it, I'd be so grateful if you hit subscribe to my YouTube channel. It helps us a lot. If you want to add on some 10 minute pilates core, check out this workout right here. Otherwise you can find our strength and Pilates two week challenge in this playlist right here. Have a great day.