Beginner-friendly Floor Pilates Workout 

Including Warm-up and Cool-down Exercises 

Pilates is a wonderful exercise method, you can do at home, that strengthens your core, improves flexibility, and promotes overall well-being. This beginner-friendly floor Pilates workout is designed to ease you into the practice, with a warm-up to get you started and a cool-down to finish on a relaxing note. Let's get moving! 

Warm-up Exercises 

Before diving into the Pilates workout, it's essential to warm up your body. Start with these gentle exercises to prepare your muscles and joints: 

         Pelvic Tilts   Pelvic tilt video How to 

  • Lie on your back with your knees bent and feet flat on the floor. Keep your arms at your sides. 
  • Inhale deeply, then exhale as you tilt your pelvis upward, pressing your lower back into the floor. 
  • Inhale to return to the starting position. Repeat 10 times. 

 

         Knee Folds   How to video knee folds 

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart. 
  • Inhale to prepare; as you exhale, lift one knee towards your chest, keeping the other foot grounded. 
  • Inhale to lower the leg back to the starting position. 
  • Alternate legs and repeat 10 times on each side. 
  •  

        Arm Circles       How to Arm Circles 

  • Stand tall with your feet hip-width apart and arms extended out to the sides. 
  • Make small circles with your arms, gradually increasing the size of the circles. 
  • Reverse the direction after 10 circles and repeat. 

 

Main Pilates Workout 

Now that you're warmed up, let's move into the main Pilates workout. Focus on your breath and engage your core throughout these exercises: 

               Hundred           How to do the Hundred 

  • Lie on your back with your knees bent and feet flat on the floor. Lift your head, neck, and shoulders off the mat. 
  • Extend your arms parallel to the floor, palms facing down, and lift your legs to a tabletop position. 
  • Pump your arms up and down while inhaling for 5 counts and exhaling for 5 counts. Repeat for 10 cycles (100 counts). 

              Roll-Up         How to do the Roll-Up 

  • Lie flat on your back with your legs extended and arms reaching overhead. 
  • Inhale as you lift your arms toward the ceiling, then exhale as you roll up slowly, reaching for your toes. 
  • Inhale as you begin to roll back down, exhale to return to the starting position. Repeat 5 times. 

         Single Leg Circles       How to do single leg circles 

  • Lie on your back with one leg extended on the floor and the other leg lifted toward the ceiling. 
  • Inhale as you circle the lifted leg outward, exhale as you complete the circle inward. Perform 5 circles in each direction. 
  • Switch legs and repeat. 

          Swan        How to do the swan 

  • Lie face down with your legs extended and arms bent, hands placed under your shoulders. 
  • Inhale as you press into your hands, lifting your chest off the floor while keeping your pelvis grounded. 
  • Exhale as you lower back down. Repeat 5 times. 

             Bridge          How to do Bridge 

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart. 
  • Inhale as you lift your hips toward the ceiling, creating a straight line from your knees to your shoulders. 
  • Exhale as you lower back down. Repeat 10 times. 

Cool-down Exercises 

Finish your workout with these soothing cool-down exercises to relax your muscles and mind: 

               Spine Stretch Forward        How to do the Spine Stretch 

  • Sit tall with your legs extended in front of you, feet flexed. 
  • Inhale as you reach your arms forward, exhale as you round your spine, reaching for your toes. 
  • Inhale to sit back up tall. Repeat 5 times. 

                Pelvic Curl       How to pelivic curl    

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. 

Inhale to prepare, then exhale as you slowly peel your spine off the mat, vertebra by vertebra, lifting your hips towards the ceiling. 

Inhale at the top, then exhale as you roll back down to the starting position, one vertebra at a time. 

Repeat this exercise 5 times, focusing on the articulation of your spine. 

Congratulations on completing your Pilates workout! Remember to stay hydrated and enjoy the feeling of relaxation and strength. Happy exercising! 

 

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Comprehensive Dumbbell Workout Routine 

 

Dumbbells are one of the most versatile pieces of equipment in any gym. They are highly effective for building muscle, enhancing strength, and improving overall fitness. This comprehensive dumbbell workout routine is designed for individuals at all fitness levels, providing a full-body workout that targets all major muscle groups.  I have included links for how to videos on each exercise and some videos in the left column.

Warm-Up 

Before diving into the workout, it’s crucial to warm up your muscles to prevent injury and prepare your body for the exercise. Spend 5-10 minutes doing light cardio such as jogging or jumping jacks, followed by dynamic stretches like arm circles and leg swings. 

Dynamic Warm-Up Exercises 

Upper Body Exercises 

Bicep Curls      How to: Bicep Curls 

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand. 
  • Keep your elbows close to your torso and curl the weights while contracting your biceps. 
  • Lower the weights back to the starting position. 
  • Repeat for 3 sets of 12-15 reps. 

Triceps Extensions       How to: Triceps Extensions  

  • Hold a dumbbell with both hands and lift it over your head until both arms are fully extended. 
  • Lower the dumbbell behind your head while keeping your upper arms stationary. 
  • Raise the dumbbell back to the starting position by contracting your triceps. 
  • Repeat for 3 sets of 12-15 reps. 

Shoulder Press     How to: Shoulder Press 

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. 
  • Press the weights upwards until your arms are fully extended. 
  • Lower the weights back to shoulder height. 
  • Repeat for 3 sets of 12 reps. 

Chest Press      How to: Chest Press 

  • Lie on a flat bench with a dumbbell in each hand, feet flat on the ground. 
  • Push the dumbbells up above your chest until your arms are fully extended. 
  • Lower the dumbbells back to chest level. 
  • Repeat for 3 sets of 12 reps. 

Rows          How to: Bent over Dumbell Rows 

  • Bend at the waist with a slight bend in your knees, holding a dumbbell in each hand. 
  • Pull the dumbbells towards your torso, squeezing your shoulder blades together. 
  • Lower the dumbbells back to the starting position. 
  • Repeat for 3 sets of 12-15 reps. 

Lower Body Exercises 

Squats      How to: Dumbell Squats 

  • Hold a dumbbell in each hand at your sides. 
  • Lower your body into a squat position, keeping your back straight and knees behind your toes. 
  • Push through your heels to return to the starting position. 
  • Repeat for 3 sets of 15 reps. 

Lunges       How to: Lunges with Dumbells 

  • Stand with feet together, holding a dumbbell in each hand. 
  • Step forward with one leg and lower your hips until both knees are bent at about 90 degrees. 
  • Push back to the starting position. 
  • Alternate legs and repeat for 3 sets of 12 reps per leg. 

Core Exercises 

Russian Twists          How to: Russian Twists  

  • Sit on the floor with your knees bent and feet off the ground, holding a dumbbell with both hands. 
  • Lean back slightly and twist your torso to the right, bringing the dumbbell beside your hip. 
  • Twist to the left, bringing the dumbbell to the other side. 
  • Repeat for 3 sets of 20 twists (10 per side). 

Dumbbell Side Bends        How to: Dumbbell Side Bends 

  • Stand with feet shoulder-width apart, holding a dumbbell in your right hand. 
  • Bend sideways at the waist, lowering the dumbbell towards your knee. 
  • Return to the starting position. 
  • Repeat for 3 sets of 15 reps per side. 

Cool Down 

Cooling down is just as important as warming up. Spend 5-10 minutes doing static stretches to help your muscles recover and prevent stiffness. 

Cool Down Stretches 

     Remember, consistency is key to seeing results. Aim to perform this workout routine 3-4 times a week and gradually increase the weight of the dumbbells as you become stronger. Always listen to your body and rest if you feel any pain. Enjoy your workout and the journey to a healthier, stronger you!