0:000:00
Full Body Pilates for Flexibility and Stress Reduction
BASI Pilates•Processed: Mar 03, 2026
68-minute workout video. Pilates, Stretching, Low Impact. targeting Full Body, Core, Abs, Back, Hips. low intensity. helps with Flexibility / Range of Motion, Stress Reduction / Better Sleep, Muscle Strength.
⏱️ Key Moments
Summary:The workout includes a series of Pilates exercises focused on core engagement, flexibility, and controlled movements, emphasizing proper alignment and breathing techniques.
🏃 Guide
This Pilates workout is designed for individuals seeking to improve flexibility and reduce stress. It provides a comprehensive approach to enhance body awareness and promote relaxation.
Benefits
Improved flexibility
Enhanced muscle strength
Step-by-Step Guide
1
Pelvic Curl
Lie on your back with knees bent. Inhale to prepare, exhale to lift the pelvis while engaging the abdominals. You should feel your lower back imprinting into the mat. Ensure your feet are flat on the floor.
2
Chest Lift
Lie on your back with hands behind your head. Inhale to prepare, exhale to lift your head and shoulders off the mat. Focus on engaging your core and avoid pulling on your neck.
3
Leg Circles
Lie on your back with one leg extended towards the ceiling. Inhale to prepare, exhale to circle the leg. You should feel the hip joint mobilizing. Keep the movement controlled.
Safety Notes
Avoid if you have severe back pain or recent surgery. Consult a physician if you have any concerns.
Duration: 68m 0s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Normal PeopleObesityHypertensionChronic Back Pain / Disc HerniationNeck & Shoulder PainAnxiety Disorders
Therapeutic Goals
Flexibility / Range of MotionStress Reduction / Better SleepMuscle Strength
⚠️ Caution
Consult your doctor if you have: Osteoporosis, Rheumatoid Arthritis
🚫 Contraindications
Avoid this workout if you have: Cirrhosis (Stable), Kidney Disease
Equipment Needed
🏋️ Yoga Mat
Primary Focus
💪 Full Body💪 Core💪 Abs💪 Back💪 Hips
Category
PilatesStretchingLow Impact
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breath
Tags
#68 min#full hour#long#Pilates#Stretching#Low Impact#beginner#Yoga Mat#Full Body#Core#Abs#Back#Hips#low