Move · Videos · Pilates · 21 min

Full-Body Pilates Workout With a Fascia Focus

Full-Body Pilates Workout With a Fascia Focus — video by Tory Rivera - BVF Play · 21:10

Video by Tory Rivera - BVF on YouTube · Open on YouTube

A mat pilates workout built around fascial movement: bouncing fold, squats with leg kicks, wood chops and spinal rotation, then floor core work, all-fours hovers and quick kick-twists. No props; your heart rate rises. Suits some pilates experience.

  • 21 min
  • Intermediate
  • Moderate impact
  • mat

Good forHealthy fascia

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Step by step 10

Tap a time to watch that step in the video.

  1. Bouncing forward fold: knees bent, hang like a rag doll and bounce gently, then to each side; roll up slowly. 0:56
  2. Squats with the knees over the second toes, then squats with a weight shift and with a leg kick back. 1:40
  3. Hamstring hinges with soft knees and a neutral spine, then diagonal wood chops and Frankenstein kicks. 4:00
  4. On your back: pelvic tilts with the abdominals, then bridges rolling up and down one vertebra at a time. 6:14
  5. Press one hand into the opposite knee and hold, each side; then curl-ups, adding hip lifts. 7:48
  6. Side-lying arm openings: reach up and open into a twist, then arm circles; then the other side. 10:10
  7. On all fours, hover the knees just off the mat, then pelvic circles and side-to-side shifts; rest in child's pose. 13:25
  8. Seated: roll back with a curve and return, then a half roll-back with pulses forward and twists to each side. 16:04
  9. Knees hovering on all fours: rock forward and back, twist the knees side to side, then kick twists. 17:36
  10. Mermaid side stretch each way, then with the legs out in front, swing the body side to side. 19:55

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

Form cues from the coach

  • Track the knees over the second toes in squats.
  • Keep a neutral spine with the ribs drawn in.
  • Keep a slight bend in the knees in forward folds so they are not locked.

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadall-fours hovers, weight shifts, bounce-kicks
  • Wrists & hands takes loadall-fours hovers, weight shifts, bounce-kicks
  • Hips takes loadsquats, leg kicks, bridge hip rolls
  • Knees takes loadsquats, squat-and-kick, hover pelvic circles
  • Neck moveshead lifted in ab prep
  • Upper back moveswood chops, side-lying and kneeling twists
  • Lower back movesbouncing fold, pelvic tilts, wood chops
  • Ankles & feet movessquats, standing kicks, toes tucked in hover
  • 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.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Slight bend in the knees in folds; rest in child's pose between hover sets

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 Tory Rivera - BVF; 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