15 Minute Pilates Workout. Exercises for a Toned, Slim Body

Workout and helpful advice Add this video to your favorites it will guide you when you train! 5,4,3,2,1

Ready? Go! If you are unable to complete this movement, try resting your knees on the ground Be sure not to lift your bottom Your back and glutes should remain constantly in alignment To be able to do this, make sure the abdominals are well contracted during this movement Be sure not to bend the neck

The head should remain constantly in line with the back To be able to correctly do this, stare at a fixed point on the ground 5,4,3,2,1 Stop! Next Exercise: Lumbar stretch on all fours Ready? Go! Be sure not to bend the arms during the entire sequence

Do all the movements slowly to avoid joint problems 5,4,3,2,1 Stop! Next Exercise: The Hundred Ready? Go! If you cannot do it, try bending your legs at 90 degrees Always keep your legs outstretched and your lower back on the floor, try keeping your abs well contracted throughout the entire exercise

To avoid straining the neck, keep your eyes on your belly button 5,4,3,2,1 Stop! Next Exercise: Crunch cross outstretched leg Ready? Go! If you can not do it,try resting your heel on the floor before moving on the next contraction Never lift your lower back off the floor

Switch side in the shortest time possible Go! Don?t use the resting arm to help you 5,4,3,2,1 Stop! Next Exercise: Lumbar stretch knees to chest Ready? Go! Make sure not to lift the lower back during the entire exercise

5,4,3,2,1 Stop! Next Exercise: Roll Up Ready? Go! If you cannot do it, try keeping your arms along the body and your hands on the ground Don?t push yourself with your arms as you rise Don?t curve your neck forward to help the push, try looking at a fixed point on the ceiling during the movement

5,4,3,2,1 Stop! Next Exercise: Leg rotations on back Ready? Go! If you can't do it, don?t make circles but instead open and close your legs in a crossing motion Slowly perform the movements to avoid adductor problems Don?t force your neck, keep your head still and resting on the floor

Be sure not to bend your legs, keep them constantly flat 5,4,3,2,1 Stop! Next Exercise: Sit-Up + Contraction Ready? Go! If you cannot do it, Try keeping your legs bent with your feet on the ground Don?t curve your back, keep your abdomen tight

Don?t bend your neck, try starting at a fixed point in front of you 5,4,3,2,1 Stop! Next Exercise: Lumbar stretch knees to chest Ready? Go! Make sure not to lift the lower back during the entire exercise 5,4,3,2,1

Stop! Next Exercise: Controlled Leg Drop Ready? Go! If you cannot do it, try the exercise using only one leg at a time Be sure not to lift your lower back off the floor, keep your abs constantly tight The descent of the legs should be slow and controlled 5,4,3,2,1

Stop! Next Exercise: Lumbar stretch knees to chest Ready? Go! Make sure not to lift the lower back during the entire exercise 5,4,3,2,1 Stop! Next Exercise: Pelvis Rotation Ready? Go! If you can't do it, try doing regular butt lifts

Perform the movement slowly and keep your abs tight to avoid problems Be sure not to lift your shoulders off the floor during the exercise 5,4,3,2,1 Stop! Next Exercise: Donkey kicks triangle position Ready? Go! If you can't do it, try doing donkey kicks on all fours

Be sure not to curve your back during the exercise Don?t bend or lift your head, keep it constantly in line with the torso Switch side in the shortest time possible Go! Don?t force the upward push, stop when you?ve reached the limit Don?t bend the leg or the foot, keep them lying flat

5,4,3,2,1 Stop! Next Exercise: Lumbar stretch on all fours Ready? Go! Be sure not to bend the arms during the entire sequence Do all the movements slowly to avoid joint problems 5,4,3,2,1

Stop! Next Exercise: Push up with knees on the ground Ready? Go! If you can not do it, try slowing down the pace Do not bend your back on the way down, your head, shoulders, and hips must always be aligned Do not strain your neck by trying to look forward, try staring at a fixed point on the floor 5,4,3,2,1

Stop! Next Exercise: Back Elongation Ready? Go! Don?t look forward, relax the neck by bringing your forehead to your knees Don?t bend your arms, keep them constantly outstretched 5,4,3,2,1 Stop! Next Exercise: Walking with Hands

Ready? Go! If you can't do it, try slowing down the pace Don?t lift your head, stare at a fixed spot on the floor Don?t curve your back, keep it parallel to the floor Try keeping the abs constantly tight 5,4,3,2,1

Stop! Next Exercise: Back Elongation Ready? Go! Don?t look forward, relax the neck by bringing your forehead to your knees Don?t bend your arms, keep them constantly outstretched 5,4,3,2,1 Stop! Next Exercise: Triangle + High Plank Ready? Go! Do not bend or curve your back, keep your abs tight

Do not bend the neck, your head should always be in line with your back Stare at a fixed point on the floor to help you 5,4,3,2,1 Stop! Next Exercise: Lumbar stretch on all fours Ready? Go! Be sure not to bend the arms during the entire sequence

Do all the movements slowly to avoid joint problems 5,4,3,2,1 Stop! Next Exercise: Plank with Shoulder Touch Ready? Go! If you can?t do it, try resting your knees on the floor Never lift or lower the pelvis, your head, shoulders and hips should be on the same line

Don?t rotate the pelvis to avoid decreasing the effectiveness of the exercise Constantly keep your abs and glutes tight 5,4,3,2,1 Stop!

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