Move · Videos · Pilates · 27 min

25-Minute Full-Body Pilates for Beginners

25-Minute Full-Body Pilates for Beginners — video by Move With Nicole Play · 26:39

Video by Move With Nicole on YouTube · Open on YouTube

A no-equipment beginner Pilates class: rib-cage breathing, ab curls and toe taps, a glute bridge series, side-lying leg work for the outer hips, kneeling tricep dips and walk-back planks, with easier and harder options throughout.

  • 27 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 12

Tap a time to watch that step in the video.

  1. Seated with knees bent, hands behind the thighs: lengthen the spine as you breathe in, round as you breathe out. 0:09
  2. Lie back, hands on the ribs: breathe wide into the ribs, then close them down towards the hips as you breathe out. 1:04
  3. Ab curls, hands behind the head, lifting with the abs not the neck; then hold the curl and pump each arm. 2:09
  4. Lower back pressed into the mat, legs in tabletop: tap one toe down at a time, adding opposite arm reaches. 4:18
  5. Toe taps while holding an ab curl, then add a twist, elbow towards the opposite knee, lower back down. 5:47
  6. Glute bridge: roll up one bone at a time and down; then hold for arm reaches, single-leg lifts and hip pulses. 7:08
  7. Ab curls with knees open, then legs press up and out on a diagonal, then crisscross; rest the head if needed. 10:36
  8. Lying on your right side: knee openings, leg extensions, circles, kicks and pulses with the top leg, hips stacked. 12:48
  9. Left side: the same leg series with the right leg, keeping the hips still, then a seated side stretch. 17:06
  10. Kneeling tricep dips on all fours: bend the elbows towards the floor and straighten; shift forward for more. 21:07
  11. Walk-back planks, one foot then the other, then lift and lower the hips, finishing with a plank hold. 22:35
  12. Cool-down: child's pose, seated side bends, a chest opener with the hands clasped behind, and shoulder rolls. 24:11

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

Form cues from the coach

  • Lift the head and shoulders with the abs rather than pulling on the neck
  • Keep the lower back pressed into the mat as each toe taps down
  • Keep the hips stacked and still during side-lying leg work

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadkneeling tricep dips, walk-back planks
  • Elbows takes loadkneeling tricep dips
  • Wrists & hands takes loadtricep dips on hands, planks
  • Neck moveshead-and-shoulders ab curls
  • Upper back movesseated spine rounds, bridges, side bends
  • Lower back movesab curls, toe taps, bridges, pelvic tucks
  • Hips movesbridges, tabletop legs, side-lying leg work
  • Knees moveskneeling dips, planks, child's pose
  • 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: Head stays down for ab work; knees-down dips; rest head on arm side-lying

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 Move With Nicole; 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