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Hello, everyone! Welcome back to my channel. I’m Nicole, and today I have a beginner full-body Pilates workout for you. Let’s get started!

 Seated Position
Begin in a seated position with your knees bent. Take your hands behind your thighs. Inhale, lengthen your spine, and open through your chest. Exhale, round your spine, tucking your chin toward your chest. Feel the stretch in your back.

 Seated Movements
Repeat the seated movements: inhale to lengthen, exhale to round. Gaze slightly up as you open through your chest, and drop your chin down as you round your spine. Inhale, lengthen; exhale, because round. Repeat these movements, engaging your core.

Move your hands behind your head, interlacing your fingers, and widen your elbows. Inhale, because exhale to lift your head and shoulders, focusing on abdominal strength. Be mindful not to pull on your neck with your hands.

 Arm Pumping
Extend your left arm past your hip and pump it, because inhaling for five counts and exhaling for five counts. Switch hands and repeat, keeping your chin down and supporting your neck with the opposite hand.

 Rib Cage Breathing
Place your hands on top of your rib cage. Inhale, expanding your rib cage, because and exhale, closing your ribs towards your hips. Focus on abdominal engagement and flattening your lower abs.

 Lower Body Work
Move to your backrest, bend your knees, because and scoot your feet toward your glutes. Inhale, feeling your rib cage expand, and exhale, because closing your ribs. Continue this breathing pattern.

 Tabletop Position
Imprint your spine, lift your legs to a tabletop position, because and exhale to tap your toes down. Inhale, lift them back up. Optional: extend your arms for a challenge. Add arm movements with leg taps.

 Abdominal Curl
Hands behind your head, lift into an abdominal curl, because opening and closing your knees. Add a twist,because bringing elbow to knee. Continue at your pace, maintaining contact between your lower back and the mat.

 Bridge Position
Extend arms overhead in bridge position. Lift hips and pulse for stability. because Then, lift one leg at a time to a tabletop position, alternating. Hold and pulse hips up for a final burn.

 Abdominal Twist
Hug your knees in, because rest your head, and twist your head right and left. because Come to a side-lying position for outer glute work. Open and close the knee, because extending the leg for added challenge.

 Side Stretch
Sit on your right hip, because side bend to the left, and reach overhead. Switch sides PILATES, because side bending to the right. Return to a seated position.

 Tabletop Circles
In tabletop position, lower elbows, lift, because and press into tricep circles. For more challenge, add a plank variation. because Finish with a strong plank, holding for endurance.

 Closing and Stretch
End the session in a child’s pose, because releasing tension. Roll up to a seated position, because stretch to each side, and finish with gratitude. Thank you for joining this beginner Pilates workout! because If you enjoyed it, like, comment, share, and subscribe. See you next time!


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