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20 Minute Full Body Pilates Workout For Beginners - No Equipment!
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- čas přidán 15. 08. 2024
- Jessica Valant, physical therapist and Pilates teacher, brings you one of her most popular Pilates workout for Beginners! This 20 minute full body Pilates workout will take you through Pilates exercises meant to tone, strengthen and stretch your body in a safe way. Pilates can help improve posture, back pain, muscle strength and more! This Pilates workout for beginners requires no equipment and is the best place to start.
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Jessica Valant and Jessica Valant Pilates, LLC, recommend you consult with a physician before starting any new exercise program. The information given here is not meant to treat or diagnose any medical condition. Please stop if you feel any pain or dizziness. You understand that physical activity can pose a risk and by watching this channel and these videos you assume all risk and release Jessica Valant and Jessica Valant Pilates, LLC, from all liability.
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Just a plain and simple thank you. Love your instruction.
Hey Jessica I absolutely love your videos! ❤️ I also want to recommend my FAVORITE protein bar, they're called "One Bars" and they only have 1g of sugar and 20g of protein. Not to mention the delicious flavors they have including Maple Bar, Birthday Cake -with sprinkles!!! So yummy 🤤 I thought you might enjoy them just as much as I do. Thanks again for helping me get my body strong again. Slowly but surely I will get there!
Please tell me where you got your black yoga mat and teal capri leggings.
I'm a 15 year old girl who has been overweight and big in the stomach for a while. I recently decided I wanted to lose weight, and tried doing some beginner yoga. Yoga wasn't really for me, having to hold poses and everything. Then I discovered this video. I've been doing it for about a week now (once a day for most of the week, past 2 days I've been doing it twice a day!!) And I already feel my belly muscles tightening slightly!! Thank you so much for this video, and I will continue using it! (Until I'm ready for higher 🥰)
❤
Good luck on your journey, I wish you have the most fun and informative experience! absolutely love how you chose to do what works for you and I hope you continue on doing what’s right and suitable for you🫶🏻
👏👏👏
Bronwyn well done you. I'm a lot older than you but your post is words of encouragement for someone like me who's weight yo-yo's up and down. Keep up the good work and your beautiful whatever size, don't let anyone make you feel any different.
Really proud of you for stepping up like that but don't punish yourself to much
I always leave these workouts feeling better about myself instead of worse, and I really appreciate that about your videos!
That's wonderful - thank you!
Thank you for creating these videos. As a bodybuilder, lots of us only think of lifting weights but palates helps with my core strength and asks as physical therapy helping arthritis in my shoulder. I am truly thankful for this , have subscribed , and will continue this every morning to start my day
Keith
Same and I’m getting much stronger. I can finally do a plank.
Wow a beginner video that’s actually for beginners and not some already flexible/strong person. Thank you.
I did this 2 times a day for 2 months and saw insane results when it felt like my body was failing me. I always come back to this video when I’ve been neglecting myself. You make it easy. ❤
So I have extreme tail bone issues- I have an anterior pelvic tilt, I’ve been doing self work and research w dissapointment for years and years. Being a 25 year old female it’s very defeating , going to doctors being told it’s nothing, chiropractors, etc. recently I decided to get custom orthotics- and I spent nearly 400$ thinking I’d be magically fixed w still doing workouts stretches yoga etc. Pilates has saved my life. This disassociation has quite literally turned my glutes back on and I see definition beginning in muscles that forgot they were alive in my quads and inner legs and calf’s. All along I can now see it’s been stuck tension and making myself smaller and stiff- when all along I have simply needed Pilates to lengthen and strengthen and elaborate spinal cord alignment and mind body connection. I have been doing your videos for probably a month and have not said much but now I thank you entirely. Bless you lady for real.
I've been doing your videos almost every day. And after a couple of weeks of just doing your videos at home, I went to my first pilates class. The instructor was so shocked by how good my form is as a beginner, so I told her it's because of your videos!
Love this! Being new to Pilates, I so appreciate this workout, especially the "how to do it right" information. I'm working hard trying to improve my fitness after spending the past year working at home and gaining my Covid 19 (litterally!). The weight is coming off and I'm feeling better! BTW, I'm 60 next week and looking forward to it!
Happy early birthday and so glad to have you here!!
I’m so proud of you. I’m 17 and have been working on and off for the past year to do the same thing this videos been such a help. Especially for days I just can’t do HIIT. It’s also just no nice and calming.
I really appreciate that there is no music laid over your videos, and that you are inviting right from the beginning. There are a lot of fitness videos out there that just have too much high strung energy attached for me to be able to follow! Thank you for your work.
20 minutes flew by so fast doing this work out. Now I know I have it in me to do it everyday! Thank you. Subbed.
I have been struggling with Pilates and yoga for YEARS. My chiropractor and doctor always tell me my joints and muscles are too tight and to try yoga and Pilates but they’ve never clicked for me the way that this video did for me! Thank you so much! ❤
I'm only 3 days in, doing 15-20 min of Pilates daily, and I'm feeling addicted. It is helping my body stiffness SO much. My osteopath made me realize that yoga and stretching wasnt really helping my issues. I need to build strength. Pilates videos seemed like such an intense wotkout begore! I love the way you ease in. ❤ I'm feel stronger every day. i wish i had been doing this for years... Thank you
I was looking for a good pilates series to start learning how to do them, but I found most of the people explaining them were just super annoying, I couldn't stand them. But then I found your videos! They are awesome! Very informative and easy to follow and understand! And not insanely annoying! Thank you so much, and God bless!😊
Pilates was always very intimidating to me, but after trying this first video, I am so excited to continue learning from you. Thank you for explaining the moves and providing variations! :)
This is my first day ever doing this and I think I just found my new favourite form of exercise. :)
I woke up with what I felt like was a hernia but it was the good pain 😂😂😂 Starting our fitness journey ❤
So happy to see a truly beginngers inclusive and compassionate work out
I love love love this, I was like what it’s over!!!! No way!!!! I didn’t feel those 20 minutes at all!!!! I been having back pain due to work and this definitely helped me relax my back!!! I will definitely continue to do this every day!!! Subscribed ✅
Thank you so much. Im 25 and used to be in shape but was injured. Now finally recovering from surgery (broke both my ankles) and this was the perfect Pilates class on CZcams for a true beginner or someone with physical difficulties. Thank you!
Jessica, I have to thank you so much for your video. I just "found" you on youtube and just loved your beginners video. I've done pilates a lot in the past but since Covid I haven't ventured back but know I need it.. I'm 59 yo. I was almost moved to tears by your kindness, reassurance and calm approach. Thank you so much. You have opened the door to my coming back to pilates because of how you approach this. I honestly can't thank you enough. Continue in your good work!
I enjoyed this work out! You’re very clear in your instruction, and it was a good beginning to get me back to exercising daily after cancer, surgery, and a new marriage. Now, seven years later, I’m starting over with you! Thank you!
god bless you darling
I absolutely love this workout. I have had multiple surgeries including a ruptured bladder, 3 C sections, open heart surgery and I have osteoarthritis and osteopenia and very sore shoulder from a torn rotator cuff and a neck injury. I couldn’t get an appointment for physical therapy for a month so I was looking for exercises suitable for my condition and yours is perfect. Thank you very much.
I don’t usually like ads, but yours wasn’t so bothersome since you are promoting the product and you didn’t stop the video in a place where I would be frustrated. I was lying on the mat and watched it.
The ad could be a little shorter, but no big deal. Thank you 🙏.
I have recently discovered your videos. I have been suffering with groin & right hip pain since 3/2016 after I had a hysterectomy. After having countless amount of MRI'S & Xrays the conclusion was to give me cortisone injections but I refused. I've been try to figure out why the pain and recently started seeing a chiropractor that is also a personal trainer. I love lifting weights, running and indoor cycling. He asked me about my warm up and stretching routine which honestly was nearly nonexistent. He explained how important it is and basically told me I'm doing my body more harm than good by not warming up & stretching. So I decided to incorporate yoga & pilates into my workouts. In 1 week I went from a #6-8 pain level to now a 2. Thank you for sharing your knowledge, time and talents. You have changed my entire life 💛. I can now do squats, lung, walk and go up and down the stairs without so much pain. I'm gonna give it another month before I go back to running.
I am currently disabled and trying to get my strength back and I was actually able to get through most of this on my bed. I feel like crying from happiness, I can't wait until I can get on the floor and get through the whole thing with no modifications. Thank you for this!
Keep us updated!! Reading your comment I teared up a little, I’m glad you found something to keep the body moving ❤
@emilybaldwin1437 I am doing so much better!!! I alternate between this one and another beginner video she has, and I am feeling stronger. It's great! I am trying to graduate from my walker to a cane and I think I'll be able to soon. I do it every day and I see how I'm able to get through the movements easier. Still not on the floor yet but even on the bed I'm seeing results. (Plus my bum is starting to look better too lol)
@@TheBermudiana that’s amazing! Just keep at it and you’ll reach your goals in no time!
This was amazing! As someone suffering from scoliosis, your workouts have never caused me any issues and I always feel stronger after I complete them. Love your work!
Jessica,
Thank you for another great beginners video! It’s easy enough for me to do but hard enough that I feel progress happening. It’s really encouraged me this morning!
Many Blessings
That's the perfect combination!
I have a neck injury from a car accident which has caused issues for my low back and pelvis as well. I have ups and downs. Sometimes I do really well for a while and then something gets set off and I'm back to square one. Well, I'm back to square one and this workout has really helped me get things back in shape and strong again. Thank you!
Thank you Jessica! I took WAY too much time away from self care and need to get back into my favorite form of exercise pilates slowly. This was a lovely re-entry and reminder of why my body depends on this form of exercise for strength and overall well-being
yay first time I've ever done a crunch with no neck strain! it was fun
Where did the 18 minutes go? I felt like it just started and it was over. Usually I'm pushing through waiting for the exercise to be over, but this was so enjoyable the time just flew by. Thanks!
I just want to thank you for doing these, I’ve been using them to help regain strength and mobility since coming out of intensive care where I spent 5 weeks in a coma.
Really helpful and feel totally motivated!❤
Thank you for another great workout! In the past two months I got into Pilates because of your videos! Can’t wait for the pilates camp videos!
So happy to have you here!
Hi, I wanted to say thank you. I am only on day 2 of doing plates with you in my lounge in South Africa. I have 3 children and a full time job. I get up at 4am in the morning and your 15 to 20 minutes videos have inspired me to start training again. Thank you and don't stop your awesome.
You look beautiful Jessica!
I discovered my love for Pilates thanks to You and your videos!
I had a baby 2 years ago and never felt and looked better since i started doing post natal pilates with you. It really fixed my bad posture that i wasnt even aware of! i just always thought i had a belly due to fat, but now i know it was due to my spine being over curved and just 15 mins of pilates every day makes a huge difference.
Thank You
Tried your workout today, throughly enjoyed it, I’m extremely unfit as I discovered just how much my body is tight, but this was relatively comfortable for me, I’m going to keep this up for the next 30 days and hopefully see a difference, thank you Jessica x
Thankyou Jessica, I am currently having chemotherapy for beeast cancer and your videos have been excellent for my body, m8nd and spirit! Much apprciated! 🤩
Lesa, hope you’re doing okay with your treatment! Sending all good wishes to you.
I had a fusion last year. Before my injury I was advanced Pilates, I think I need to do this every day. At least once, maybe two! Thanks 🙏 ❤
I do one of Jessica's sessions almost everyday - I have popping hips & I've been seeing physios for over 10 years & I have never been told it's OK it's just tightness and it will go and it is going also love the fact you can do short sessions just 10 minutes or longer sessions - thank you Jessica!
I did some pilates and I notice that my core is so weak that I cannot get to do most of the poses. Thank you for your video this works much better to start ♥️
I absolutely love your videos! I wanted to better my lifestyle and I bumbed into your energising 10minute pilates video, it was clear to follow, it left me feeling great about myself and my body. I felt encouraged to move and it hasn't happened before. Excercising has always been difficult, but these videos make it easy! Thank you so much and keep going! ♥
Love your workouts I do them on my rest days from the gym. I came to love pilates because of the way you teach the movements. Thank u
I love your videos so much!! I've had a few doctors recommend that I try yoga or pilates; but it always felt so daunting! I tried a few videos but always felt like I just couldn't do it. You actually make me feel like I *can* and that is huge for me! Thank you!!
We’re thankful to all the teachers who provide us inspiration and videos to help us do better. Thank u ❤
I love this! And now I really see the difference between pilates and yoga. It also helps that you are a physical therapist, so that gives some extra Dimension to the moves for me when you are explaining them. Thank you so much for what you do, and I will definitely be a subscriber😊❤
Jessica just thank you.
I feel much more better and love how caring you are ❤❤❤
I have been watching lots of videos on CZcams trying to figure out what best for me, I think your channel is what I need, I have been diagnosed with Fibromyalgia , thank you so much for your sharing.
I love Pilates! my friend Ladonna recommended your channel bc Yoga has made me hurt being 65+
I haven't done pilates in quite a while, mostly because the forms were always shown one way and I couldn't maintain them, this was such a perfect way to get back into it and still be able to feel a burn afterwards
I really love your speed and breathing direction. I've been trying to find a video like this without music in the background, annoying songs have put me off some good workouts!
I've been very sore in my upper back and neck. I have gone back to the beginner workout and am shocked at how stiff I am in other places. I feel so much better after my workout. Thank you, Jessica. Judy
I've always wanted to start pilates but it always was so hard (even the so-called "beginner workouts") I couldn't keep up, felt so unmotiated right away and just didn't do it.
This videos gives me faith in myself and makes me proud to having been able to do all the variations without taling a break. I love the slow rythm, your way of teaching and I got very surprised when I realised the 20 minutes were over... first time that happened while exercising !
I’m in adrenal fatigue. 63 and post menopausal. I thought intermittent fasting and interval intensity training w/ light weights would be ok. I was wrong. I found out after 3 weeks that this is the worst plan for adrenal fatigue. I’m worse off now. I will stick with Pilates. Thank you for this great video. It was long enough to calm down my parasympathetic system, but not so much that I’m exhausted.
Excellent for a beginner in which I am. I'm a runner who wants to focus more on toning the older I get. BRAVO!
Thank you again for a great video! Today you put my mind at ease about that popping noise in my hips and thankfully it is getting less with each workout. I am starting to really enjoy these workouts.
First Pilates workout and I loved every second of it. Your instructions are clear and easy to follow, and the result has my body feeling free and ready for a new day. Thank you.
i have done 3 of ur workouts now and you are by far my favourite pilates instructor to watch. your voice doesn’t get boring and is a good distraction, your exercises are easy but challenging and you make sure to include everyone. as a beginner to pilates, thank you so much ❤
I've NEVER been a fan of excerise. I always felt judged in the gym... But your videos are so calm and reassuring.. Thank you so much for helping me start my journey to a better me, judgement free.
I've been doing pilates for 20 years now, and this was the best class i have ever done.
Jessica, thank you for your wonderfully crafted videos. I really enjoy the way you present and teach. I’ve been struggling with frequent migraines for many years and it’s been a long journey coming to find a workout routine through which I don’t overexert myself and trigger a migraine. I tried many “strength” workouts which end up being too harsh for my body. I’ve been trying out your Pilates for beginner exercise videos for this past month and they are just perfect. I haven’t felt this well in many years and feel like I’m starting to regain a better self esteem. Thank you for what you do. God bless ♡
That's wonderful to hear and I hope you continue to feel better!
Hi Jessica! I did Pilates years ago. I had a desire to try it again as I've been doing yoga for the last few years and wanted to mix it up a bit. I did your beginner workout today and loved it. Thank you. I think you explain yourself well and give easy to follow directions and alternative moves to meet everyone's level of experience and ability. I look forward to working out with you again and I have subscribed to your channel today and look forward to seeing what else is there to help me achieve my health goals.
Jessica, you are so good at leading a Pilates class. Thank you.
Jessica, I just completed 2 of your very very simple pilate videos. Even in doing these very simple ones I see how out of shape I am but I am happy that I found your videos because I really need to bring my body strength back up after being sick and finding out I had a heart problem. So I am working slowly to get my strength back and these 2 videos I believe will help me to do that! Thank you for keeping some very simple, gentle and easy ones out here for people like me who are trying to make a come back to achieve full strength as when I was younger!
This is a great workout! You give very clear instructions and I appreciate the modifications. I have osteoporosis and I want to keep my core strong to support my spine. I don’t want to give up fitness and I love that you are a physical therapist!
Glad you enjoyed it!
I’ve been wanting to try pilates for a while but was overwhelmed with all the movements. You make them easy to follow and I love that you say modifications are ok it’s part of the process. I’m 9 months out from major shoulder surgery and still don’t have full range of motion but I just do what I can. I’ve never been flexible and as I’m entering my 50’s I want to work on it. Thanks for making this amazing videos you have made my Pilates journey much easier.
I’m a mom of two and have decided to make small changes in my daily routine and one of those changes is adding exercise. I walk our dog, and do a lot of cleaning around the house but I felt like I needed a good guided slow paced workout. Something that I can actually relax to. Anyway, I tried this workout on my lunch hour and it was perfect. This is officially my lunch hour at-home workout ❤
I loved this video. I can pretty much do everything effortlessly with the exception of the roll down/roll up. Roll down, no problem, roll up....big problem. I’ve been doing Pilates for about 5 years. We got new teacher 2 years ago at our seniors centre. First time we were ever taught the Pilates roll down/up. I’ll be 70 in 3 months, so I’m pleased with what I’m able to accomplish. I have arthritis in both hips, especially the right, so I do modify certain exercises. I was Sooooo pleased to see your recommendation for using a towel in performing the roll up!!! I’ve been searching for something to help me achieve this. I went to your mini video about doing roll down/up, and using a towel worked...it really worked!! ❤️❤️
I just discovered your content and cant wait to dive in!! Thank you! The site is so organized!
Jessica, I just found your videos and I love them! Thank you!!!!
Thank you. I’m new to Pilates and at 72 I appreciate the adaptions that make it accessible to everyone.
I started my pilates journey this February and your videos have been so helpful. Thank you! I am not as scared to start getting into fitness ❤
Great workout, feels good to my back. I have a lower back injury.
I'm a 60 yr old woman. I never thought I could have a nice body again. This workout and keto made it happen. You are so easy to listen to. You make it easy.. Thanks so much.
Hi Jessica. I love your workouts. I was diagnosed with Lumbar Spondylitis. Hoping your workouts can help me heal 🙏🏻
Did this video this morning the third one I have tried by you and I really appreciate them thank-you
Loving the videos while I'm stuck in the house isolating,definitely helping my head space x
I'm glad it's helping! Best wishes to you!
Thank you so much it is convenient, beginners friendly and you feel much better post workout
Thank you for being someone I can follow. I have numerous issues and wanted to get back into shape.
I am recovering from chest surgery and this is just what I need. Thank you!
Thank you! Very nice video.. I was super big into Pilates a few years ago and did even the reformer, which I LOVED, then whatever has happened and now Covid and I've lost so much strength. I've decided that me and my body really need to get back into this. I've decided to go slow and it's great, since I'm weak, but know the poses, I can take my time building up. Again, lovely video and thank you..
You are so welcome!
First time in my life that I do crunches without breaking my neck!!! 🤣 Oh my gosh thank you 🙏🏻❤️
I am so happy I found your channel. I forgot how well I did doing Pilates years ago. Life got in the way and totally stopped working out. Well this 60 years young woman and her menopause’s stomach is getting back into the basics. A few years back we got an aero Pilates machine, it’s just doesn’t do anything for me. I wish there was a protein bar I could eat. I have so many food intolerances and allergies it’s nit even funny. Gluten,wheat,nuts,coconut,avocados, celery,watermelon ,corn and a few more. Started 15 years ago. Loving the workouts with you.
Glad to have you here!
Fantastic love your workouts and majestic fluid movements, very motivational.
Thanks!
Thank you so much Jessica I really enjoy your pilates workout videos I thank Jesus for u you r amazing ❤
I'm 61 and trying to build up some strength, thank you for a great video with good instructions.
i absolutely love your videos! i have been very discouraged by working out before, and they way you give different options and are so kind and encouraging really helps me!
Hi, I used to do my Pilates when I was 25-40 years old and reach the intermediate Pilates. I am happy to watch your video. I am 46 years old now my question is there any variation here that should not be applicable at my age that will cause a bone damage? Will be happy to hear from you.Thank you
I started out with Windsor Pilates on a DVD many years ago to get in shape in my late 30s and early 40s. I just discovered your Gentle Pilates - 15 minute for beginners and now I'm in my 50s and trying to get back into shape yet again. 😂 Thanks so much for these videos!
I have been messing around with what works best for me, I had a serious back injury about 7 years ago, and I have gained so much in the last 2 years. Mostly in my stomach area, and thighs. Yoga almost always leaves me so sore I'm unable to do the next days work out but this video has helped me and I feel good after doing it! I'm hoping twice a day for a few weeks will lead me up to a higher level!
I loved this, my first time ever trying pilates, and it wasn't scary at all 🎉❤. Thank you so much.
recently had an injury, and I am so happy for this workout, and all of the modifications!!! thank you so much!!
I love love love that you talk about proper technique! This is exactly the type of instruction I've been seeking!
My PT has told me in the past I need to do Pilates. Except for your videos, TBH, I have hated it. But this workout was great, and I have saved several of yours. I really appreciate this channel (as does my PT).
I'm glad the videos are helpful!
I have tried pilates a couple of times before on You Tube but I haven't really ever enjoyed it. I just found this video today and WOW, I love it! It felt really good for my body and I like the way you gave options for beginners. I will definitely do this again and look at your other videos too. Thanks so much 🙏
Thank you Jessica, feeling better every day!
I am just getting back into adding more to my yoga routine. I am 60 and have always worked out. I miss using weights and doing Pilates. Thanks, Jessica! I am looking forward to more videos.
Just subscribed. I am 60yrs. Thank you Jessica 💚
I'm back after covid and though I feel like I've been hit by a truck most days this is really helping. Thanks Jessica.
i had some muscle pain in my neck and this actually helped that, i follow this video everynight and did not expect it to help neck pain :)
Absolutely my favorite online instructor! I love how knowledgeable you are about what you are teaching and how to instruct. I have RA and have been really reluctant to start exercising again. I did two of your videos back to back today; first time attempting Pilates in over 3 years. Thank you for making these videos!
Like the adaption of going on to forearms during plank. Many thanks. ❤️
really liked the video tracking my workout routine with her here
day 1 - yes
day 2 -