Mat Pilates Workout for Beginners: 30 Minutes, No Equipment Needed скачать в хорошем качестве

Mat Pilates Workout for Beginners: 30 Minutes, No Equipment Needed

⭐️⭐️⭐️⭐️⭐️ UPDATES FOR 2026 ORDERS ⭐️⭐️⭐️⭐️⭐️ ⭐️BALANCED BODY PILATES EQUIPMENT ORDERS ⭐️ Two Ways to Get 5% off: 🎉 NEW FOR 2026 🎉 1) 🎁 CUSTOM ORDERS AND PHONE ORDERS 📞 DIRECTLY EMAIL ME and I will CONNECT you with my Balanced Body Sales Rep so you get your 5% Off your Balanced Body Order Email: serene.wilken@gmail.com 2) 🎁 Shop Direct 5% Off Links in my store for pilates equipment https://www.mindful-axis.com/ShopPila... All orders are through the Balanced Body website. My direct links on my website give you 5% off your order 💻 ⭐️ My Website: https://www.mindful-axis.com In this Mat Pilates Workout for Beginners: 30 Minutes, no Equipment needed, you will practice Pilates fundamentals and focus on pelvic positioning. These Pilates Mat exercises for beginners are great for anyone who also has lower back pain, as the majority of the beginner Pilates exercises are performed in a neutral pelvis. Focus on the positioning of your body in each exercise and listen to the cues for this Pilates YouTube workout. When should you practice this 30 min Mat Pilates Workout for beginners? Anytime you are feeling like you are losing the connection with the neutral pelvis and want to revisit the cues to feel neutral in Pilates fundamental exercises. This routine is great for those of you who are searching for how to do pilates at home. This is also a great option for Pilates no equipment. ◉ Beginner Pilates Mat workouts are great for building awareness and core stability, and control of your body. Make sure to check out Foundations, a Full Body Pilates and Resistance training program you can do anywhere: ▷Full-Body At-Home Program Over 100 Videos https://bit.ly/MindfulAxisFoundations The Pilates Mat exercises in this video are biased toward a neutral pelvis versus imprinting your pelvis. Learning to practice neutral first is key so that you don't develop habits of over-tucking or arching your lower back with load over time. At-home Pilates YouTube workouts like this are great for practicing just the fundamentals of Pilates. For this Pilates mat workout no equipment is necessary. You're free to practice it anytime. ◉ Know this: What is Neutral Pelvis : Your ASIS and your pubic bone are at the same level. Neutral pelvis position is key to know with Pilates exercises. What is Posterior Pelvic Tilt : Your ASIS is lower than your pubic bone. What is Anterior Pelvic Tilt : Your ASIS is higher than your pubic bone. ▷ Pilates Mat leg changes and dead bug prep are great Pilates fundamental exercises for building awareness of your neutral pelvic position. ▷ Pilates Mat Pelvic Curl Bridge and Pilates Alternating Shoulder Bridge are great Pilates fundamental exercises for challenging the posterior tilt of your pelvis for glute engagement. Both can also be practiced in neutral as well. ▷ The Pilates lumbar supine traction is a great tool to use when you are feeling lower back pain or tightness. Incorporate this lumbar traction exercise into your home routine after a long day of driving or sitting before your workout. ▷ The Pilates Thoracic Spine Twist and Cat Cow are great mobility movements to practice to help relieve your tight upper back area. ▷ Pilates Mat Quadruped hip extension glutes and Pilates side kick are great for feeling more glute squeeze in just bodyweight exercises maintaining neutral pelvis. ▷ Pilates Goal post back extension and Pilates Swimming are great to practice with a slight posterior tilt of pelvis to emphasize the upper back extensors more than the lower back extensors. Breakdown of 30 Min Mat Pilates workout for beginners (Mat Pilates workout no equipment) 00:00 Intro Mat Pilates Workout for Beginners: 30 Minutes, no Equipment needed 00:45 How to Find Neutral Pelvis 00:58 What is Posterior Pelvic Tilt 01:13 What is Anterior Pelvic Tilt 01:20 What is Neutral Pelvis 02:48 Pilates Mat Leg Changes 04:24 Pilates Mat Pelvic Curl Bridge Posterior Pelvic Tilt 06:00 Pilates Mat Dead Bug Prep 07:59 Pilates Mat Isometric Hold Neutral Pelvis 10:13 Pilates Mat Alternating Shoulder Bridge 11:55 Pilates Lumbar Supine Traction 13:22 How to do the Pilates Chest Lift 14:50 How to do the Pilates Chest Lift Rotation 16:30 Pilates Mat Supine Spine Twist 18:31 Pilates Mat Cat Cow 19:46 Spine Mobility Thoracic Spine Twist 21:32 Pilates Mat Quadruped Hip Extension Glutes 23:58 Pilates Mat Side Kick Glutes 26:38 Pilates Mat Goal Post Back Extension 28:19 Pilates Mat Swimming Back Extension ✓ SUBSCRIBE TO SUPPORT FREE PILATES & MOBILITY VIDEOS https://bit.ly/youtubemindfulaxis ▷Full-Body At-Home Program Over 100 Videos https://bit.ly/MindfulAxisFoundations △ Connect with Serene Wilken:   / mindful_axis   △ Mindful Axis Website: https://mindful-axis.com