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45-Minute Full-Body Pilates Class at Home

45-Minute Full-Body Pilates Class at Home — video by Lottie Murphy Play · 44:14

Video by Lottie Murphy on YouTube · Open on YouTube

A longer, studio-style mat class: shoulder and spine mobility, half roll-backs, pelvic curls and the hundred, roll-ups and leg stretches, single-leg bridges, a side-lying leg series, tricep dips, bird dog and side planks, then a stretch.

  • 44 min
  • Intermediate
  • Low impact (no jumping)
  • mat
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Step by step 14

Tap a time to watch that step in the video.

  1. Sit tall cross-legged, on a cushion if needed: shoulder shrugs, then reach forward and draw the shoulders back. 0:11
  2. On all fours: cat-cow, knee hovers pressing back to a down stretch, then rolling through plank to the down stretch. 2:26
  3. Seated, hands behind the thighs: half roll-backs, small twists side to side, then hold lower before rolling down. 6:07
  4. On your back: knee rolls side to side, then pelvic curls with arm reaches, peeling the spine one bone at a time. 9:05
  5. The hundred: curl up and pump the arms, five counts in and five out, legs bent or stretching up. 12:20
  6. Roll-ups that draw into a tight ball, then single leg stretch and alternating single-leg lowers. 14:13
  7. Bridge with knees together and the right leg extended, small leg circles, then heel squeezes; then the left leg. 17:34
  8. Double leg stretch: curl up holding the shins, reach arms and legs up, circle the arms and hug back in. 21:30
  9. Side-lying: top-leg unfolds, rainbow taps, lifts and circles, inner-thigh lifts, then side sit-ups on the arm. 22:49
  10. Other side: leg unfolds, rainbow taps, lifts and circles, inner-thigh lifts and side sit-ups. 28:49
  11. Tricep dips in a reverse tabletop, then with one leg lifted, followed by a seated forward and side stretch. 33:16
  12. Bird dog with the pelvis level, then a side kick from the knee, stepping back to side plank and a mermaid stretch. 37:00
  13. From plank, turn to a side plank and back, alternating sides, then side leg lifts. 40:28
  14. Child's pose, thread the needle each way, cat-cow, then sit tall and finish with shoulder shrugs. 41:45

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the pelvis level and still while one leg circles or lifts
  • Peel the spine up and down one vertebra at a time in pelvic curls
  • Keep the shoulders sliding away from the ears in dips and planks

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loaddown dog, tricep dips, plank, side plank
  • Elbows takes loadreverse tricep dips, side-lying arm presses
  • Wrists & hands takes loaddown dog, tricep dips, plank, side plank
  • Neck moveshundreds, roll-ups, head-lifted leg stretches
  • Upper back moveshalf roll-backs, thread the needle, cat-cow
  • Lower back movesroll-ups, pelvic curls, hundreds, cat-cow
  • Hips movessingle-leg bridges, side-lying leg series
  • Knees movesall fours, bridges, rolling like a ball
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Both feet down in tricep dips; legs stay bent in the hundred

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Lottie Murphy; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety