45 Min Pilates Full Body Workout | Feel & Look Incredible From The Inside Out

Boho Beautiful Yoga・2 minutes read

An exclusive Boho Beautiful Summer Body series offers a full body workout inspired by Pilates, incorporating various exercises to strengthen different muscle groups and improve flexibility, ending with a session in Costa Rica and a closing "namaste." Participants engage in a range of movements focusing on core strength, upper body, obliques, glutes, hamstrings, and lower back, culminating in a gratitude practice and sending love and good wishes to all.

Insights

  • Emphasizes a full-body workout inspired by Pilates, starting with seated warm-ups and progressing through various exercises targeting different muscle groups, ensuring a comprehensive and balanced fitness routine.
  • Incorporates a series of plank variations, side planks, and lower back strengthening exercises to engage core muscles effectively, promoting stability, strength, and flexibility throughout the body, culminating in a holistic approach to physical wellness.

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Recent questions

  • What is the Boho Beautiful Summer Body Exclusive Series?

    A full-body workout influenced by Pilates.

  • How do you perform a side plank in the Boho Beautiful Summer Body Exclusive Series?

    Reach the top arm forward, bend the knees, touch the bottom knee to the elbow, and open up; ensure weight is on the outside foot and maintain contact between elbow and knee.

  • What are the key movements in the glute toning exercises of the Boho Beautiful Summer Body Exclusive Series?

    Extend and push the right leg up towards the diagonal, tap the right side of the mat and left side, perform circles, and engage in single-legged bear stands.

  • What is the closing gesture in the Boho Beautiful Summer Body Exclusive Series?

    Sending love and good wishes to participants, followed by "namaste."

  • How does the Boho Beautiful Summer Body Exclusive Series incorporate stretching into the workout routine?

    By transitioning into cobra pose for a quick stretch, lifting the chest, pressing into elbows, and lengthening through the core.

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Summary

00:00

"Boho Beautiful Pilates Inspired Full Body Workout"

  • Boho Beautiful Summer Body Exclusive Series
  • Full body workout influenced by Pilates
  • Start seated on mat, warm up upper body with seated cat cow
  • Engage core, extend arms forward, slowly lower down
  • Twist and engage obliques, keeping knees connected
  • Move to tabletop position, extend legs for abdominal exercise
  • Focus on lower abdominals, avoid arching lower back
  • Transition to bridge position, work through hamstring and glutes
  • Move into twist, engaging obliques and lower abs
  • Finish with standing forward fold, lunges, and plank variations focusing on core and upper body

21:50

Dynamic Plank and Glute Workout Routine

  • Perform a side plank by reaching the top arm forward, bending the knees, and touching the bottom knee to the elbow, then opening up; ensure weight is on the outside foot and maintain contact between elbow and knee.
  • Transition to the other side, repeating the side plank movement with the top arm reaching forward, bottom leg extending, and crunching in and opening up.
  • Move into elbow plank by bringing both elbows down, feet slightly apart or together, then transition to dolphin planks by lifting hips up and dropping back into elbow plank on exhalation.
  • Jog knees right-left-right-left, tapping them to the mat, engaging obliques and lower abdominals.
  • Transition to cobra pose for a quick stretch, lifting chest, pressing into elbows, and lengthening through the core.
  • Move into a set of plank exercises, starting with hip dips to the right and left, double tapping both knees to the mat, and then side-to-side knee taps to work obliques.
  • Engage in lower back strengthening exercises by lifting upper body and lower body, then extending arms and rowing them down while engaging lower back muscles.
  • Lift legs off the mat, perform heel beats by tapping heels together, engaging lower back muscles, and lifting legs as high as possible.
  • Transition to glute toning exercises by extending and pushing the right leg up towards the diagonal, then tapping the right side of the mat and left side, followed by circles and single-legged bear stands.
  • Repeat glute toning exercises on the left side, focusing on lifting from the glute muscle, tapping sides of the mat, and engaging in single-legged bear stands.

43:15

Costa Rica practice ends with namaste

  • Practice session in Costa Rica
  • Thanking oneself at the end
  • Sending love and good wishes to participants
  • Closing with "namaste"
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