Fitness

Watch: This A Full-Body Pilates Flow Hits Every Muscle in Your Body—And You Don’t Need Any Equipment

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This full-body Pilates flow includes a whole host of exercises that’ll hit every muscle in your body. Plus, if you have a yoga mat, you have all the equipment you need to get it done!

As part of Sweat With SELF’s new Beginner Mat Pilates series, this routine includes a bunch of popular Pilates exercises, as well as a few moves (and a few combinations of moves) that you may not be familiar with. But don’t worry! NASM-certified personal trainer and Pilates instructor Emilie Battle and Pilates instructor Zachary Bergfelt will break down all the exercises, giving you tips to complete them efficiently and safely, a well as modifications you can do to make them fit your fitness level.

So what can you expect in this routine? You’ll begin with some popular Pilates core exercises, including the hundred and the roll-up, which really work your rectus abdominis (the muscles that run vertically along the front of your abdomen) and your transverse abdominis (your deep core stabilizing muscles). You’ll also hit your upper body too, with moves like the back extension, back extension with lat pull, swimming, and the bear to push-up. Your lower-body will get some work too, thanks to exercises like hip bridge and kneeling hip thrust. Then there’s more dedicated core work to round out the routine, with moves that really target your obliques, such as the side-lying knee bend and the criss-cross.

This is really a full-body Pilates flow that does it all, which makes it great to slot into your workout schedule when you’re tight on time and are looking for the most bang for your exercise buck. But if you’re looking for routines that target specific muscle groups to pencil into your workout routine as well, be sure to check out Sweat With SELF’s lower-body routine, an arms and abs workout, or a beginner core routine to add in to your program as well!

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