From “20 MIN EXPRESS PILATES WORKOUT || Beginner to Moderate Pilates (No Equipment)” by Move With Nicole
20-minute beginner Pilates workout with no equipment
Express Pilates on a mat, no equipment, beginner to moderate.
Key points
- The class needs no equipment, only the viewer and a mat, and is sold as a 20-minute session for days when time is short. 0:01
- Every movement is paired with a breath: inhale and exhale mark the lowering, lifting, tapping or extending phases of each exercise, so the breath sets the pace. 1:27
- During the leg extensions and clams, the navel is drawn toward the spine and the hips are kept stacked, which keeps the lower back from arching and stops the hips from rocking. 3:53
- The cues repeat the same core points: keep the shoulders pressed down, the neck in line with the spine and the gaze between the hands, so the upper body works without tension. 3:30
- Push-ups are optional: viewers can keep the knees down or lift them into plank, and do not need to lower the chest all the way. 18:44
What you need
- Exercise mat — Only a mat is needed; no equipment.
Steps
- 1. Child's pose warm-up: Open the knees, bring the feet together, extend the arms and rest the forehead on the mat. 0:23
- 2. Cat-cow spine movement: On hands and knees, arch the spine on the inhale and round it on the exhale, pairing movement with breath. 1:19
- 3. Leg extensions on forearms: Lower onto forearms with the legs extended back and tap the knee behind the other knee in time with the breath. 2:54
- 4. Side-lying clams and kick-outs: Lie on the side with knees bent at 45 degrees and open the top knee, then extend the leg out in line with the hip. 6:56
- 5. Curl-ups with obliques: Lie on the back with knees bent, curl the head and shoulders up, then twist to bring the elbow to the opposite knee. 9:13
- 6. Tricep push-up: From the tabletop position, bend the elbows and press up, keeping the knees down or lifting them into plank. 18:17
Look closer on the mat
- Leg extension hold — Nicole holds one leg extended behind her in a bird-dog style position on the mat.
- Side-lying leg lift — Nicole lies on her side with the top leg lifted and extended in a kick-out.
- Seated cross-legged pose — Nicole sits cross-legged on the mat, hands on the floor, for the cool-down.