Daily Practice -45-Min Pilates Full Body Workout

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45-Min Pilates Full Body Workout

Section

Exercise

Description / Focus

1. Warm-up & Seated Flow

Seated cat–cow

Spine articulation in sitting

Seated forward roll

Forward fold + roll up

Seated torso twist

Oblique twist, knees together, one leg extended

2. Core & Abdominal Series

Double leg stretch

Tabletop → extend legs → pull in (lower abs)

Single leg crunch twist

Elbow to opposite knee

Bridge with lift

Single leg bridge + hip lifts

Hamstring glute bridge pump

Foot on opposite knee, hip pulses

Diamond shape core

Knees apart, reach side to side (obliques)

Seal / rolling like a ball

Roll back and up holding ankles

Forward fold to stand

Roll up → forward fold with head nod

3. Lower Body & Standing Flow

Standing forward fold

Stretch from seated transition

High lunge stretch

Hip flexor stretch

Crescent lunge + plank

Alternate lunges with plank transitions

Knee hover squat

Plank–squat transitions

Low lunge power kicks

Back leg lifts (warrior 3 style)

Downward dog

Stretch and reset

4. Upper Body & Plank Series

Side–center–side plank

Plank transitions

Elbow to hand side plank

Advanced side plank flow

Side plank crunch

Knee to elbow (obliques)

Dolphin plank

Hip lifts from forearms

Knee tap jog

Light knee taps (core engagement)

Hip dip side plank

Side dips + knee taps

5. Lower Back & Spine Work

Chest lift pulses

Prone back extension

Arm row pulses

Arms extend and pull

Lower back pulses

Small controlled lifts

Heel beats

Legs lifted, heels tap

Child’s pose

Rest + spine stretch

6. Glute & Bear Stance Series

Glute kickbacks

Leg lifts diagonally

Side taps

Leg lifts + side taps

Glute circles

Circular leg motion

Bear stance kicks

Knee in → kick back

Repeat other side

Same sequence

Single leg bear core

Knee in/out (core + glutes)

7. Stretch – Pigeon & Release

Pigeon (right)

Glute + hip stretch

Pigeon (left)

Repeat other side

Downward dog

Reset stretch

8. Final Core Sequence

Supine leg lowers

Lower abs control

Bicycle twist

Opp elbow to knee

Knees to chest + butterfly

Relax + stretch

Deep breathing

Final relaxation

 

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