Watch: A full-body Pilates exercise that solely takes 20 minutes


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You don’t need equipment to get a great workout: This full-body Pilates workout shows you can strengthen your whole body using just your body weight. And it doesn’t take much time either.

In this video, which is the last part of Sweat With SELF’s new video Mat Pilates Beginner Series, you will focus on Pilates exercises and exercise combinations that affect your whole body. NASM Certified Personal Trainer and Pilates Instructor Emilie Battle and Pilates instructor Zachary Bergfelt will guide you through a 20-minute routine that will target your hamstrings, quads, glutes, core, shoulders, and arms. You’ll do all of this without needing to bring any extra gear – your body weight is all you need!

One of the reasons this workout is so fast is that it uses combinations of exercises to challenge multiple body parts. Take, for example, the clutch to push towards the climber. While all three moves challenge your core, you also get a little upper body bonus in the walkout and push-up, which also hits your shoulders and pectoral muscles. With the rotating side lunge, you’ll target your quads and glutes with the side lunge, and your obliques with the rotation at the end.

The routine is filled with isolation moves that also target specific muscles. With the shell – and all of its variations, including the shell leg lift and the shell circle – you’ll target your gluteus medius and gluteus minimus, the little muscles that work your « lateral glute » and pull with lateral motion. . And your abs will really feel it with the Scissors, Single Leg Stretches, and Double Leg Stretches.

While there are a lot of challenges in this routine, all of these moves are scalable – throughout the workout, Battle and Bergfelt provide helpful modifications to make each move more accessible.

So if you’re ready to get started, grab a mat, set aside 20 minutes, and get ready to work every last muscle with this full-body Pilates workout!

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