Pilates: 60 Minute Workout for Weight Loss and Toning. Pilates Class at Home

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 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: 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: Rolling Like a Ball

Ready? Go! If you cannot do it, 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: 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: Criss Cross Ready? Go! If you can not do it, Try gently resting your heel on the ground when outstretching the leg Be sure not to lift your lower back off the floor, keep the abs constantly tight

Do not strain your neck, staring at a fixed point in front of you may help 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: Alternating leg raise Ready? Go! If you can?t do it, try resting your feet on the ground Be sure not to raise your lower back off the floor, keep your abs constantly tight

Don?t bring your legs down too fast, control the movement to maximize its effects 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: Abductor stretch Ready? Go! Be sure not to lift your shoulders, Keep them down and relaxed throughout the exercise Switch side in the shortest time possible Go! Do not force the push,stop when you reach the limit 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 Don?t lift your feet during exercise

5,4,3,2,1 Stop! Next Exercise: Dumbbell flys on floor Ready? Go! If you can?t do it, try using lighter weights or not using them at all Don?t arch your back, keep your abs constantly tight Be sure not to bend your wrist, your hands should be in line with your forearms

Do not strain your neck and help to stare at a fixed point on the ceiling 5,4,3,2,1 Stop! Next Exercise: lateral shoulder raise + triceps press Ready? Go! If you can’t do it, try simple triceps presses Don?t bend your arms during the lateral raises

Keep them constantly flat Don?t bend your head, be sure to keep it in line with your back Don?t move your elbows when you bend your arms, it is important that they remain still Don?t arch your back, keep your abs tight 5,4,3,2,1

Stop! Next Exercise: Single bent over lateral raises Ready? Go! If you can’t do it, try using lighter weights Don?t bend your head Keep it always in line with your back Don?t arch your back, keep your abs tight to avoid spine problems

Switch side in the shortest time possible Go! When climbing, move only your arm, your shoulder and scapula should remain still You can use water bottles or books as alternatives to the small weights 5,4,3,2,1 Stop! Next Exercise: Triceps Kickbacks

ready go If you can’t do it, try using lighter weights or no weights at all During the distention, keep your elbows still, only move your forearm Don?t stretch your legs, they should always be slightly bent Don?t bend your head Keep it constantly in line with your back

5,4,3,2,1 Stop! Next Exercise: Triceps dips on floor Ready? Go! If you can?t do it, rest your butt on the ground when you descend Keep your abs tight to avoid injuring the spine Don?t turn your elbows during the descent to avoid damaging the joints

Don?t over rotate the pelvis, focus your effort on the relaxation of the arms 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 Don?t strain your neck by trying to look forward, constantly stare 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: Lying leg kicks 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: Side hip abduction

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: Adductor Leg Raises Ready? Go! If you can?t do it, trying resting your leg on the ground during the descent Don?t bend your back, your shoulders, torso and hips should always be aligned

Switch side in the shortest time possible Go! Don?t force the neck by bending your head, stare at a fixed point in front of you 5,4,3,2,1 Stop! Next Exercise: Butt Lifts Ready? Go! 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 5,4,3,2,1 Stop! Next Exercise: Butt Lifts with one resting leg 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: Pulsed butt lifts Ready? Go! If you can’t it, try doing regular butt lifts Don?t excessively curve your back make sure to keep your feet constantly well placed on the floor 5,4,3,2,1 Stop! Next Exercise: The Hundred

5,4,3,2,1 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: 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 Don?t lift your feet during exercise

5,4,3,2,1 Stop! Next Exercise: Rolling Like a Ball Ready? Go! If you cannot do it, 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: 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: Criss Cross

Ready? Go! If you can not do it, Try gently resting your heel on the ground when outstretching the leg Be sure not to lift your lower back off the floor, keep the abs constantly tight Do not strain your neck, staring at a fixed point in front of you may help 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: Alternating leg raise

Ready? Go! If you can?t do it, try resting your feet on the ground Be sure not to raise your lower back off the floor, keep your abs constantly tight Don?t bring your legs down too fast, control the movement to maximize its effects 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: Abductor stretch Ready? Go! Be sure not to lift your shoulders, Keep them down and relaxed throughout the exercise Switch side in the shortest time possible

Go! Do not force the push,stop when you reach the limit 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 Don?t lift your feet during exercise 5,4,3,2,1 Stop! Next Exercise: Dumbbell flys on floor Ready? Go! If you can?t do it, try using lighter weights or not using them at all

Don?t arch your back, keep your abs constantly tight Be sure not to bend your wrist, your hands should be in line with your forearms Do not strain your neck and help to stare at a fixed point on the ceiling 5,4,3,2,1 Stop! Next Exercise: lateral shoulder raise + triceps press

Ready? Go! If you can’t do it, try simple triceps presses Don?t bend your arms during the lateral raises Keep them constantly flat Don?t bend your head, be sure to keep it in line with your back Don?t move your elbows when you bend your arms, it is important that they remain still

Don?t arch your back, keep your abs tight 5,4,3,2,1 Stop! Next Exercise: Single bent over lateral raises Ready? Go! If you can’t do it, try using lighter weights Don?t bend your head

Keep it always in line with your back Don?t arch your back, keep your abs tight to avoid spine problems Switch side in the shortest time possible Go! When climbing, move only your arm, your shoulder and scapula should remain still You can use water bottles or books as alternatives to the small weights

5,4,3,2,1 Stop! Next Exercise: Triceps Kickbacks Ready? Go! If you can’t do it, try using lighter weights or no weights at all During the distention, keep your elbows still, only move your forearm Don?t stretch your legs, they should always be slightly bent

Don?t bend your head Keep it constantly in line with your back 5,4,3,2,1 Stop! Next Exercise: Triceps dips on floor Ready? Go! If you can?t do it, rest your butt on the ground when you descend

Keep your abs tight to avoid injuring the spine Don?t turn your elbows during the descent to avoid damaging the joints Don?t over rotate the pelvis, focus your effort on the relaxation of the arms 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 Don?t strain your neck by trying to look forward, constantly stare 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: Lying leg kicks 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: Side hip abduction 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: Adductor Leg Raises

Ready? Go! If you can?t do it, trying resting your leg on the ground during the descent Don?t bend your back, your shoulders, torso and hips should always be aligned Switch side in the shortest time possible Go! Don?t force the neck by bending your head, stare at a fixed point in front of you 5,4,3,2,1

Stop! Next Exercise: Butt Lifts Ready? Go! 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 5,4,3,2,1 Stop! Next Exercise: Butt Lifts with one resting leg

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: Pulsed butt lifts Ready? Go! If you can’t it, try doing regular butt lifts Don?t excessively curve your back

Make sure to keep your feet constantly well placed on the floor 5,4,3,2,1 Stop! Next Exercise: The Hundred 5,4,3,2,1 Ready? Go! try bending 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 Next Exercise: Roll Up Ready? Go! If you cannot do it, try keeping your arms along the body and your hands on the ground If you cannot do it, try keeping your arms along the body and your hands on the ground

Don?t curve your neck forward to help the push, try looking at a fixed point on the ceiling during the movement Don?t lift your feet during exercise 5,4,3,2,1 Stop! Next Exercise: Rolling Like a Ball Ready? Go! If you cannot do it, try using your arms to help bring you forward when you go up again

If you cannot do it, try using your arms to help bring you forward when you go up again 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: 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: Criss Cross Ready? Go! If you can not do it, Try gently resting your heel on the ground when outstretching the leg Be sure not to lift your lower back off the floor, keep the abs constantly tight Do not strain your neck, staring at a fixed point in front of you may help

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: Alternating leg raise Ready? Go! If you can?t do it, try resting your feet on the ground Be sure not to raise your lower back off the floor, keep your abs constantly tight Don?t bring your legs down too fast, control the movement to maximize its effects

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: Abductor stretch

Ready? Go! Be sure not to lift your shoulders, Keep them down and relaxed throughout the exercise Switch side in the shortest time possible Go! Do not force the push,stop when you reach the limit 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 Don?t lift your feet during exercise 5,4,3,2,1

Stop! Next Exercise: Dumbbell flys on floor Ready? Go! If you can?t do it, try using lighter weights or not using them at all Don?t arch your back, keep your abs constantly tight Be sure not to bend your wrist, your hands should be in line with your forearms Do not strain your neck and help to stare at a fixed point on the ceiling

5,4,3,2,1 Stop! Next Exercise: lateral shoulder raise + triceps press Ready? Go! If you can’t do it, try simple triceps presses don’t bend your arms during the lateral raises keep them constantly flat Don?t bend your head, be sure to keep it in line with your back Don?t move your elbows when you bend your arms, it is important that they remain still

Don?t arch your back, keep your abs tight 5,4,3,2,1 Stop! Next Exercise: Single bent over lateral raises Ready? Go! If you can’t do it, try using lighter weights Don?t bend your head

Keep it always in line with your back Don?t arch your back, keep your abs tight to avoid spine problems Switch side in the shortest time possible Go! When climbing, move only your arm, your shoulder and scapula should remain still You can use water bottles or books as alternatives to the small weights

5,4,3,2,1 Stop! Next Exercise: Triceps Kickbacks Ready? Go! If you can’t do it, try using lighter weights or no weights at all During the distention, keep your elbows still, only move your forearm Don?t stretch your legs, they should always be slightly bent

Don?t bend your head Keep it constantly in line with your back 5,4,3,2,1 Stop! Next Exercise: Triceps dips on floor Ready? Go! If you can?t do it, rest your butt on the ground when you descend

Keep your abs tight to avoid injuring the spine Don?t turn your elbows during the descent to avoid damaging the joints Don?t over rotate the pelvis, focus your effort on the relaxation of the arms 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 Don?t strain your neck by trying to look forward, constantly stare 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: Lying leg kicks 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: Side hip abduction 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: Adductor Leg Raises

Ready? Go! If you can?t do it, trying resting your leg on the ground during the descent Don?t bend your back, your shoulders, torso and hips should always be aligned Switch side in the shortest time possible Go! Don?t force the neck by bending your head, stare at a fixed point in front of you 5,4,3,2,1

Stop! Next Exercise: Butt Lifts Ready? Go! 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 5,4,3,2,1 Stop! Next Exercise: Butt Lifts with one resting leg

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: Pulsed butt lifts Ready? Go! If you can’t it, try doing regular butt lifts Don?t excessively curve your back

Make sure to keep your feet constantly well placed on the floor 5,4,3,2,1 Stop! Next Exercise: Abductor stretch Ready? Go! Be sure not to lift your shoulders, Keep them down and relaxed throughout the exercise Switch side in the shortest time possible

Go! Do not force the push,stop when you reach the limit 5,4,3,2,1 Stop! Next Exercise: Sitting hamstring stretch Ready? Go! Be sure not to bend your legs throughout the exercise 5,4,3,2,1

Stop! Next Exercise: Hamstring stretch single leg Ready? Go! Don?t bend the leg, to achieve the maximum elongation it must always be well stretched Switch side in the shortest time possible Go! 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: Quad Stretch Ready? Go! The knee of the back leg shouldn?t touch the ground during the workout

Switch side in the shortest time possible Go! The back leg should be outstretched in order to stretch the quadriceps 5,4,3,2,1 Stop! Next Exercise: Abdominal Stretch Ready? Go! Never lift your hips off the ground, this will increase the effectiveness of the extension

The weight must be carried by your arms and shoulders 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! Great congratulations!! now head to our health blog for post exercise relaxation tips.

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