20 Minute Pilates Workout for Beginners to get a Slimmer and Toned 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! Don?t turn your back, try staring at a fixed point in front of you Switch side in the shortest time possible Go! Next Exercise: Side hip abduction 5,4,3,2,1 Ready? Go! If you can't do it, try resting the foot on the ground after turning down the leg

Don?t keep the supporting leg straight, bend it to have greater stability Don?t stretch out your foot, keep it constantly flexed Switch side in the shortest time possible Go! Don?t move your back, place your hand in front of your bust for stabilization Don?t turn your head, try staring at a fixed point in front of you to help

5,4,3,2,1 Stop!Next Exercise: Side leg rotations 5,4,3,2,1 Ready? Go! If you can't do it, simple perform lifts, instead of rotating the leg Be sure not to bend the bust, your back should be in line with the shoulders and hips

Switch side in the shortest time possible Go! Don?t bend your head, try constantly looking one step ahead of you 5,4,3,2,1 Stop! Next Exercise: Lying leg kicks 5,4,3,2,1

Ready? Go! If you can't do it, rest your foot on the ground after the kick Don?t turn your back, keep it always perpendicular to the floor Switch side in the shortest time possible Go! Don?t move your back, your head, shoulders and pelvis should always be in line 5,4,3,2,1

Stop! Next Exercise: Buttocks Stretch 5,4,3,2,1 Ready? Go! Bring your arms forward for better balance Don?t arch your back, keep your 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: Pulsed donkey kicks with leg at 90? 5,4,3,2,1 Ready? Go! If you can't do it, try smoothly raising and lowering the leg, creating a wider movement

Be sure not to curve or bend your back during the movement Control the movement to maximize the effectiveness of the exercise Switch side in the shortest time possible Go! Keep your foot flexed and your leg at 90 degrees for optimal muscle work Don?t lift your head, your neck should be in line with your back

Try staring at a fixed point on the floor 5,4,3,2,1 Stop! Next Exercise: Pulsed leg lifts 5,4,3,2,1 Ready? Go! Don?t force the push, stop when you?ve reached the limit Switch side in the shortest time possible

Go! Don?t lift your head, your neck should always be in line with your back Try staring at a fixed point on the floor 5,4,3,2,1 Stop! Next Exercise: Circles with leg on all fours 5,4,3,2,1 Ready? Go! If you can't do it, try moving your leg up and down instead of moving it in a circular motion

Don?t bend or curve your back, always keep your torso parallel to the floor Don?t turn your hips in order to avoid back problems Switch side in the shortest time possible Go! Don?t lift your head, your neck should be in line with your back Try staring at a fixed point on the floor to help

Try to keep the leg and foot constantly outstretched 5,4,3,2,1 Stop! Next Exercise: Back Elongation 5,4,3,2,1 Ready? Go! Don?t bend your arms, keep them constantly outstretched

Do all the movement slowly to avoid joint problems 5,4,3,2,1 Stop! Next Exercise: Butt Lifts with one resting leg 5,4,3,2,1 Ready? Go! If you can't do it, try doing regular butt lifts with both feet resting on the floor Never put your butt on the ground during descent, in order to keep the contraction constant

Be sure not to raise your shoulder blades off the floor during the exercise Switch side in the shortest time possible Go! Keep your abs and butt constantly tight to improve the effectiveness of the exercise Make sure to keep your feet constantly well placed on the floor 5,4,3,2,1

Stop! Next Exercise: Butt bridges with leg opening 5,4,3,2,1 Ready? Go! If you can?t do it, don?t open your legs after the lift Never put your butt on the ground during descent, in order to keep contraction constant Be sure not to raise your shoulder blades off the floor during the exercise

5,4,3,2,1 Stop! Next Exercise: Pulsed butt lifts 5,4,3,2,1 Ready? Go! If you can't it, try doing regular butt lifts Don?t excessively curve your back Be sure not to raise your shoulder blades off the floor during the exercise Keep your abs and butt constantly tight to improve the effectiveness of the exercise

Make sure to keep your feet constantly well placed on the floor 5,4,3,2,1 Stop! Next Exercise: Back Elongation 5,4,3,2,1 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: Hip abduction on all fours 5,4,3,2,1 Ready? Go! If you can't do it, try slowing down the pace Be sure not to rotate the pelvis when you lift the leg to not strain your back Don?t put your knee on the ground when you take down the leg to increase the effectiveness of the exercise

Switch side in the shortest time possible Go! Don?t bend or curve your back, keep your torso parallel to the ground Don?t lift your head, your neck should remain in line with your back try staring at a fixed point on the floor 5,4,3,2,1

Stop! Next Exercise: Donkey Kicks with one leg bent at 90? 5,4,3,2,1 Ready? Go! Be sure not to curve your back during the movement Don?t put your knee on the ground when you take down the leg, keep the contraction constant Switch side in the shortest time possible

Go! Don?t turn your hips laterally, your back must always be very straight Perform the exercise slowly to maximize the effectiveness 5,4,3,2,1 Stop! Next Exercise: Rolling Like a Ball 5,4,3,2,1

Ready? Go! Try using your arms to help bring you forward when you go up again Be sure to never place your heels on the floor throughout the exercise Try not giving too much of a push with your legs when you go up again, to maximize the effectiveness of the exercise 5,4,3,2,1 Stop! Next Exercise: Alternate Leg Extension 5,4,3,2,1

Ready? Go! If you can?t do it, try gently placing your heels on the ground when straightening the leg Be sure not to lift your lower back off the floor, keep your abs constantly tight Don?t strain your neck, stare at a fixed point in front of you to help 5,4,3,2,1 Stop! Next Exercise: Sit-Up + Contraction

5,4,3,2,1 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: Spine Stretching 5,4,3,2,1 Ready? Go! Make sure not to lift the lower back during the entire exercise 5,4,3,2,1 Stop! Next Exercise: The Hundred

5,4,3,2,1 Ready? Go! 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!

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