15-Min. Foundational Class to Strengthen & Connect | Core Pilates for Beginners скачать в хорошем качестве

15-Min. Foundational Class to Strengthen & Connect | Core Pilates for Beginners

Welcome to KW WELL 🤍 This 15-minute Pilates mat class focuses on foundational core movements to help you build strength, stability, and deep awareness—from the inside out. Led by Kelsey Wiedenhoefer, this intentional sequence uses classic Pilates principles to activate your deep abdominal muscles and support functional movement. Perfect for beginners or anyone craving a reset and refresh in their core practice. No equipment needed—just you and your mat. ✦ Move well, be well, live well — from the inside out ✦ — ⏱️ Class Breakdown 00:00 – Intro & Class Overview 00:50 – Set Up + Chest Lifts 02:10 – Chest Lift with Pelvic Tilt (Imprinting) 03:00 – Chest Lift + Marching Legs 03:55 – Chest Lift + Oblique Rotation 04:45 – Tabletop Toe Taps 06:20 – Single Leg Stretch 07:20 – Double Leg Stretch 08:20 – Crisscross Oblique Work 09:55 – Forearm Plank Prep + Cat-Cow 10:40 – Modified Forearm Plank Hold 11:55 – Knee Hover Planks 13:15 – Full Plank Hold 14:05 – Child’s Pose Cooldown & Closing 💫 This class supports: Core engagement with breath Pelvic stability and imprinting awareness A refined Pilates practice through foundational movements Neck and back-friendly modifications Building toward full plank with controlled progressions Whether you're starting out or reconnecting with the basics, this mat Pilates workout helps you feel strong, centered, and supported. Repeat as needed to feel your best. Subscribe to our channel for weekly classes in movement, mindfulness, and wellness.