POP Pilates for Beginners – Total Body Workout

POP Pilates for Beginners – Total Body Workout


Pop Pilates for Beginners with Cassey Ho Hey Guys! Cassey here and today we have a special edition of pop Pilates – Pilates for beginners. Today, we’re going to really focus on your breath, posture, your form and really the whole essence of Pilates I’m going to take it down a notch – really explaining everything as we go through all of the moves. So, this is really good even if you’ve been doing all of my other videos but you really want to understand where all the moves really come back to – where they come from. So if it’s your first time doing Pilates watch this video, go ahead and try it at home. Get out your mat, that’s all you’re going to need. No tools whatsoever. If you don’t have a mat, just go on the carpet. So guys, let’s get started! Alright, I’m going to be standing but you’re actually going to be lying down on your mat right now. And I want you to go ahead and place your hands on your lower abs. Okay, right here. Right below your belly button. And we’re going to practice lateral breathing. Breathing is one of the most important principles in Pilates. So it really helps you with movement, okay? So, for lateral breathing – You’re going to go ahead and inhale through your nose Okay and exhale through your mouth. What you probably did was puff out your chest Right? To make it lateral breathing, when you inhale through your nose you’re going to go ahead and take the air to the outsides of your ribcage. Okay let’s try that again. Inhale Okay so puffing out to the sides. Exhale Suck that belly button in. Okay so did you feel that difference? We’re going to do it again and when you exhale, I want also want you to suck the belly button into the spine even more We do this to create that nice flat ab look by squeezing those abs and you’re really working those transverse abdominals Here we go. Inhale – lateral breathing out to the side and exhale, sucking even more. Again, inhale. And exhale. Okay so, in all of the exercises you’ll be exhaling when you’re exherting the energy So when it’s harder, you’ll be exhaling, okay? So if you’re doing a crunch, exhale and then inhale – down- and relax. That’s it! Alright so you’re lying down flat on your mat I really want you to focus on a few things here. Place your hands under your lower back right here. Can you touch them? If you can, that means you’re not having a flat back. In Pilates, we really want to keep a flat back as we do all of the exercises unless I say you don’t. So, in order to do that, you’re going to suck that belly button in And kind of give it a nice round curve. So that now when I place my hands underneath, I can’t touch. No more arch. Okay, that really makes you suck in the belly button the whole time really helping you create those flat abs. Knees into tabletop position. You’re going to pretend that you’re holding some plates on top That’s why it’s called tabletop. Okay, your back is nice and round We’re going to take it into Pilates Stance Which is – the head, neck and shoulders lift up. Now the most important thing here is that you’re not simply just straining your neck to lift up into the ceiling It’s actually going to be all in the abs. AB ACTION not NECK ACTION so inhale on the exhale go ahead and lift up from the abs As you can see, I really curved on the back here. My lower back is on the mat completely. My abs are working. I’m not even doing anything and they’re working Okay at tabletop, heels together. Toes pointed We’re going to begin with 100. A very basic Pilates warm-up Here we go. Gonna inhale – two, three four – exhale – two, three, four inhale – two, three, four, exhale – two, three, four Now keep counting with that same breath You’re going to take the inhale into your nose and exhale – release through your mouth Very good! If you’re already feeling those abs working – GOOD JOB! that means you’re really lifting those shoulders up If you don’t feel your abs working, you’re probably straining your neck. Now, if at any point you’re getting really tired, I want you to place one hand behind the nape of your neck Give it some support All the way down and come back when you’re ready. Okay we’re gonna do a little bit more okay We’re gonna do a little bit more Keep pumping from the upper arms okay we’re not just flapping like this you are pumping with force. Okay here we go inhale two-three-four exhale two-three-four pick those shoulders up good- sucking the belly button in all the time okay let’s go Really getting that heart pumping here, this is a wonderful warm-up exercise come on keep the shoulder up, keep it up you can do this give me two more breaths let’s go and inhale two-three-four exhale two-three-four inhale two-three-four exhale two- three-four bring those knees in and give them a nice hug! Now where you guys able to feel your abs in that one? I definitely did, and as you get a little bit stronger you go ahead and lift the legs up

47 Replies to “POP Pilates for Beginners – Total Body Workout”

  1. I was ill for the last 3months. Couldn't do sports at all. Now I am fit again and want my body muscles back. This is perfect for Beginners. You are exhausted, but you do not sweat extremly and you still have energy left. On top of that you are even stretching and she gives you alternatives if you can not do the exercise, because you don't have the muscles for that yet.

  2. Back in 2014 I started the calendar and finished it. I even went for 2 more months. I had just turned 18 and I was off to college.

    Now it's 2019, I finished college last December, I gained 60LBS since then, and I am on the start of being healthy. I used to do this video like nothing. Now I stop multiple times and take a break. I will get there again god damn it!

  3. Has anyone run into this problem that I'm having?


    I got back into a workout routine a few months ago after college got too busy for awhile. All was fine but after a couple weeks of following the beginner calendar it messed with my menstrual cycle. It came late and light then CAME BACK a week later also light. It was so frustrating I eventually had to stop working out cuz it was the only way to fix my cycle. It's been a few months and I'm ready to try again and I'm so scared it'll happen again. Is there a way to avoid shocking my hormones again?

  4. great video, but am I the only one that feels bad knee pain for the up down move? i couldn’t even do them cuz my knees hurt so much!!

  5. Lol. I thought I could do the 28-Day Summer Sculpt and skip the beginners calendar. Oh, how wrong was I. I'm half way through the first day workout, and yikes. I don't think I did anything properly. Better go to the beginners workout plan then.

  6. Is no one talking about how roll ups are extremely harmful for the spine? Our skeletal system is NOT made to do things like that. You only have one spine, take care of it!

  7. I'm doing this video for like 4-5 days in a row now (i'm a beginner lol). At first it was really difficult and I had to take breaks during the video, now it's still difficult, but i don't need breaks anymore! I'm makind progress yay!

  8. Hey Cassey it was a superb workout! Keep doing some more videos. And oops you can turnoff the background music, it’s really not required. Thanks! 🙂

  9. In case you rewatched it too many times and you're sick of listening to explanation again and again:
    Hundred 1 min 30 s
    Roll up 5
    Single leg stretch 25
    Double leg reach 10
    Single straight leg stretch 10
    Leg lift 20 each side
    Tiny circles forward 60 s each side
    Tiny circles backward 60 s each side
    Pyramids 30 each side
    Half cobra 40 s
    Elbow push up 5 each side
    (numbers are rounded and approximate, but I think doing 1 more or 1 less won't kill anyone)

  10. This is my first time following a fitness calendar! I really want to lose weight and get stronger for myself this year, wish me luck!
    Ps. those tiny circles will be the death of me 💀💀

  11. I know im kinda late, but I have to admit I only got til minute 19. After that my leg fell of and I had to take a break

  12. hey,so I did dis today n it is paining everywhere ,specially my thighs(dey r shaky) ,which I think is inevitable.But my back is hurting much more dan anything else.Does dis happen to every1?M not sure if it is coz my posture was not upto d mark or just coz m obese.Plz tell

  13. I used to be able to do this video without stopping, and doing the full advanced versions of everything. But I've gained so much weight, I can't even reach as far as I used to. Kinda discouraging, but remembering how good I felt when I used to do these videos every day is pushing me to start again. So glad these videos are still around!

  14. The fireflies song is so nice and soothing in the background. Thnx cassey for playing 1 of my favs as I work to death😅

  15. It's been over a year since I last exercised, and way longer than that since I last watched blogilates videos, I forgot how good these videos are, oof I'm dying. Thanks for making these videos 💪💪 I can't wait to get back in shape!

  16. I remember having to do this in PE at school, it KILLED me!! But now I want to get through the workout calendar to get back into shape and I've never done Pilates before so I'm giving it a shot 👍

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