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30-Minute Full-Body Pilates Workout From Isa Welly

This 30-Minute Full-Body Pilates Workout From Isa Welly Is Guaranteed to Leave You Sore

Apr 27 2021

Target all the muscles in your body with this full-body Pilates workout that will leave you feeling stronger and more balanced. Created by Pilates instructor Isa Welly, it includes 10 exercises that should take you about 15 minutes, so perform them twice for a 30-minute workout. Welly said these are strengthening exercises that will also improve flexibility, posture, and alignment. As always, listen to your body, do as much as you can, take breaks when you need, and don't forget to breathe deeply.

30-Minute Full-Body Pilates Workout From Isa Welly

Equipment needed: none

Directions: Perform these 10 exercises back-to-back for one set. Complete two sets for a 30-minute workout. Read on for directions on how to do each move.

  1. Four-point kneeling: 8 reps per side
  2. Four-point kneeling double knee tap: 10 reps
  3. Plank hold: one minute
  4. Pilates push-up: 15 reps
  5. Back extension: 10 reps
  6. Double leg lift: 5 reps per side
  7. Slide and extension kick: 5 reps per side
  8. Scissor lift: 10 reps per side
  9. Cross leg lower: 10 reps
  10. Hip raise: 8 reps
Image Source: Isa-Welly Locoh-Donou

1. Four Point Kneeling

  • Begin on the floor on your hands and knees with the wrists underneath your shoulders and your knees underneath your hips.
  • Extend the right leg behind you.
  • Do eight leg raises on this leg, then repeat with the left leg. Make sure to keep your back flat, and your belly button pulled in.

2. Four-Point Kneeling Double Knee Tap

  • Begin on the floor on your hands and knees, with the wrists underneath your shoulders and your knees underneath your hips.
  • Press into your hands and the balls of the toes and lift both knees off the ground, just an inch.
  • Do 10 knee taps, keeping your back flat, your bodyweight centreed, and not too much weight in your hands.

3. Plank Hold

  • Come onto the hands and feet with the spine straight and your belly button pulled in.
  • Hold plank position for one minute, focusing on our breath. Rest your knees on the floor if you need to.

4. Pliates Push-Up

  • Come into a plank position with your knees resting on the floor.
  • Bend your elbows and lower your chest toward the floor. Then straighten the arms to complete one rep.
  • Perform 15 push-ups.

5. Back Extension

  • Lie on your belly with your hip bones pushing down into the mat and your elbows bent behind you.
  • Keeping your spine extended, raise your torso off the floor. Push your bum toward your heels and your shoulders away from your ears. Squeeze your shoulders behind you to hug your spine.
  • Lower the torso back to the floor to complete the rep.
  • Complete 10 back extensions.

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