The Best Total-Body-Pilates To Hit Every Major Muscle Group

There are some sweat sessions that leave you wondering if you even got a good workout. And then there are others that make you shake, sweat, and feel the burn—in a good way! This 25-minute Pilates workout is one of those.

The no-nonsense sequence hits every major muscle group so you can get it done in less than 30 minutes. Once you get the hang of each move, you can challenge yourself by picking up the pace, adding a light (3 to 5 pound) set of dumbbells, or trying this routine after a 20-minute cardio session. Either way, this is one you’re going to want to come back to over and over.

1. Mountain Climber

Image Credits: Mountain Climber

Start in a plank position with arms and legs long.
Keep your abs firm and your body straight, squeezing your glutes.
Pull your right knee into your chest.
Quickly switch and pull the left knee in.
At the same time you push your right leg back, pull your left knee into the chest using the same form.
Do this exercise for 2 minutes.

2. Side Plank on Forearm (right)

Image Credits: Side Plank on Forearm (right)

Begin in the right forearm plank with elbows under shoulders.
Squeeze abdominals tightly.
Open left arm straight into the air.
Lift body through waistline and hold.
Return to center and repeat.
Do this exercise for 2 minutes.

3. High Plank

Image Credits: High Plank

Start on your hands and knees on the ground.
Your hands and knees should be shoulder-width apart.
Lift your knees off the ground and push your feet back.
Keep a tight core.
Keep your palms directly below your shoulders and pressing against the ground.
Do this exercise for 2 minutes.

4. Side Plank on Forearm (left)

Image Credits: Side Plank on Forearm (left)

Begin in the left forearm plank with elbows under shoulders.
Squeeze abdominals tightly.
Open right arm straight into the air.
Lift body through waistline and hold.
Return to center and repeat.
Do this exercise for 2 minutes.

5. Bridge

Image Credits: Bridge

Lay on your back with your hands by your sides, your knees bent and feet flat on the floor.
Make sure your feet are under your knees.
Tighten your abdominal and buttock muscles.
Raise your hips up to create a straight line from your knees to shoulders.
Squeeze your core and try to pull your belly button back toward your spine.
Do this exercise for 2 minutes.

6. External Rotation Lunge (right)

Image Credits: External Rotation Lunge (right)

Start with your feet hip-width apart.
Keep your arms reaching straight out in front of you.
Step one foot out into a lunge position, bending both knees, rotate your arms and torso over your right leg.
Rotate back to neutral and stand up.
Do this exercise for 2 minutes.

7. Wide Second Position Squat to Wide Second Position Plié

Image Credits: Wide Second Position Squat to Wide Second Position Plié

Begin with your feet spread wide apart.
Point the toes outwards to a comfortable angle.
Tuck your tailbone underneath and roll your pelvis backward.
Stand up straight and roll your shoulders up and back for good posture.
Place hands on your hips.
Keeping your torso upright, bend at the knees to come down into a squat, until your thighs are parallel.
Return to standing position by pushing up and through your heels while squeezing your glutes.
Do this exercise for 2 minutes.

8. External Rotation Lunge (left)

Image Credits: External Rotation Lunge (left)

Start with your feet hip-width apart.
Keep your arms reaching straight out in front of you.
Step one foot out into a lunge position, bending both knees, rotate your arms and torso over your left leg.
Rotate back to neutral and stand up.
Do this exercise for 2 minutes.

9. Teaser

Image Credits: Teaser

Start with the legs in the air.
Roll up to teaser position using abdominal strength.
Balance at the top and roll down with control.
Do this exercise for 2 minutes.

10. Triceps Mini Push-Up

Image Credits: Triceps Mini Push-Up

Lie on the floor face down and place your hands closer than shoulder width for a close hand position.
Make sure that you are holding your torso up at arms’ length.
Lower yourself until your chest almost touches the floor as you inhale.
Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest.
Do this exercise for 2 minutes.

11. Supine Single Leg Reach in Abdominal Curl

Image Credits: Supine Single Leg Reach in Abdominal Curl

Lie down on the back with knees bent, arms by your sides.
Elevate the hips off the ground and “crunch” the abs. Exhale.
Extend your legs in the air, one at the time.
Do this exercise for 2 minutes.

12. Stir a Pot Stretch

Image Credits: Stir a Pot Stretch

Lay on your back.
Bring both knees to your chest.
Put your arms around them.
Start doing the move of stirring with your legs and arms together.
Do this exercise for 2 minutes.

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