Want a slimmer waist and better posture from home? This 25-minute Pilates routine strengthens your core and upper back without equipment. Perfect for beginners and women looking for gentle, effective toning.
We’ll guide you through a gentle yet powerful core activation, teach you how to strengthen deep postural muscles, and help you sculpt your upper body — no equipment needed!
Perfect for:
Beginners who want visible core results
Anyone who sits all day and wants better posture
Women looking to tone arms, abs, and waist at the same time
What you’ll achieve:
A flatter, tighter belly
Stronger posture and body awareness
Improved flexibility in your spine and shoulders
No jumping. Just smart, effective Pilates.
Hit play and feel better from the very first move.
0:00 Welcome & What You Need
0:19 Breathing
2:29 Imprint and Release
3:31 Hip Release
5:36 Abs Prep
7:50 Half Roll Back
9:59 Breast Stroke Prep
12:13 Spine Twist
14:27 Obliques
16:45 Hundred
18:52 Half Roll Back
21:05 Rolling Like a Ball
23:08 Shell Stretch
Subscribe for daily Pilates that helps you move better, feel stronger, and sculpt your body — one mindful session at a time.
Pilates Safety Disclaimer:
This video is for general informational and educational purposes only and is not a substitute for medical advice. Always consult your healthcare provider before beginning any new exercise program, especially if you have injuries, medical conditions, are pregnant, or recently had surgery.
By participating in this workout, you do so at your own risk. The creator of this video is not liable for any injuries or adverse outcomes. Always listen to your body, work within your limits, and stop if you feel any discomfort or pain.
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