5 Bikram yoga Moves for EVERYDAY


Every Day Pilates Routine | Lottie Murphy

Video taken from the channel: Lottie Murphy


Do These 5 Exercises Every Morning 5 Minute Mobility & Stretch Routine

Video taken from the channel: TappBrothers



Video taken from the channel: Karen Quilliam


Beautiful Body Pilates | Total Body Workout

Video taken from the channel: blogilates


Everyday Pilates Fundamentals For A Healthy Body

Video taken from the channel: Lottie Murphy


Quick Morning Pilates Routine | Lottie Murphy

Video taken from the channel: Lottie Murphy


5 Пилатес Moves Для Живота плоского

Video taken from the channel: POPSUGAR Fitness

5 Pilates Exercises To Do Every Day 1. Pelvic Curl. Lie on your mat with your knees bent, feet flat on the floor. Make sure your feet are hip-distance apart. 2. The Hundred.

Lie on your mat with your knees in table top position. Gently hold behind your thighs, nod your chin to 3. Single Leg. 5 Pilates Moves for EVERYDAY! by Jacquelyn Brennan. April 17, 2014.

20 Comments. Share it: Pilates is for everyone. It can be modified and progressed to fit the needs of each individual’s body.

I found Pilates after many years of sports, high intensity exercise, and lots of running. My body was in need of something a little more balancing. Pilates for lifters “These Pilates moves create pelvic stability for heavy lifts, and for increased flexibility and range of motion in the hamstrings, hips, and low back,” says Conniff. Below are 15 Pilates exercises that I feel form the bases of a solid foundation for your core (i.e. abs and back), which is why I teach them to students at my studio, Good Day Pilates. Pilates exercises are a great way to burn fat that accumulates on our waist, hips and muscles.

Below we show you the best moves to make the waist smaller as well as your hips! Generally, the areas where fat accumulates the most are the waist and the hips. This problem is very common among women. 5 Effective Pilates Moves For a Flat Tummy.

Pilates teaches you to use diaphragmatic breathing. And it is really important to use this not only when we train but also in our daily lives, as this will reduce stress and our cortisol levels. Enter Pilates. All you need is a mat or a square of carpet, and you can do a variety of moves to strengthen and tone your entire body, improve balance, flexibility and mobility. Ready to give it a try?

Find a space where you have room to move — because you’ll be doing a lot of that — and try this beginner-friendly Pilates workout. Pilates is all about core strength and flexibility. Most of the moves only require a yoga mat and your own bodyweight! Along with repetition and interval training associated with the moves — there are poses to target every part of your body! — there is also a good deal of stretching that comes with pilates, and it really makes a big difference!This, as I found out, is kind of the point. ” One month is a great introduction, but in terms of permanent change, you have to develop habits,” Kellum told me. “The way I see Pilates, it’s a chance to redefine patterns in your body for daily activities.

We all have these little habits where we may sway our back too much, or we may put too much weight on one leg, or we don’t have even strength. “Pilates in its original form, when done correctly, should give you a balanced, synergistic body,” explains Juliet Kaska, NASM-CPT, ACE-CPT, Pilates master teacher and owner of Zen Fitness in Beverly Hills, California. “And the cool thing about Pilates is that everyone — whether you’re a 5-foot-2-inch 55-year-old woman who has never worked out in her life or a 6-foot-10-inch NBA.

List of related literature:

Executing all moves with proper alignment is a central concept in Pilates.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Multiple repetitions of each movement are recommended.

“Complete Conditioning for Tennis” by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
from Complete Conditioning for Tennis
by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
Human Kinetics, 2007

Here we’ll show only five of the several examples of Pilates

“NBA Coaches Playbook: Techniques, Tactics, and Teaching Points” by National Basketball Coaches Association (NBCA)
from NBA Coaches Playbook: Techniques, Tactics, and Teaching Points
by National Basketball Coaches Association (NBCA)
Human Kinetics, Incorporated, 2008

Pilates includes more than 500 movements and exercises (and many have numerous steps), and different combinations of these moves make up a Pilates workout.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

I would always do five sets of each movement.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

This routine has eight movements.

“T'ai Chi For Dummies” by Therese Iknoian
from T’ai Chi For Dummies
by Therese Iknoian
Wiley, 2001

With twelve distinct movements in a sequence, the how-to is a little cumbersome, but you can Google the instructions or buy a beginner’s yoga book or, better yet, take a class.

“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

In pilates, no moves are held for longer than a count of about three, and so if you were to compare the pilates matwork to yoga, it would be most akin to Vinyasa flow.

“The Women's Health Big Book of Pilates: The Essential Guide to Total-Body Fitness” by Brooke Siler, Editors of Women's Health
from The Women’s Health Big Book of Pilates: The Essential Guide to Total-Body Fitness
by Brooke Siler, Editors of Women’s Health
Rodale Books, 2013

In Hatha Yoga, the practice of Mahamudra is usually used for balancing the right and left sides of the body, touching the tips of the fingers to the tips of the toes while sitting with one’s legs extended, alternating between the right arm and leg and the left arm and leg.

“Soma in Yoga and Ayurveda: The Power of Rejuvenation and Immortality” by David Frawley
from Soma in Yoga and Ayurveda: The Power of Rejuvenation and Immortality
by David Frawley
Lotus Press, 2012

There are six main principles of Pilates: concentration, control, centre, flow, precision and breath.

“Sculpt and Shape: The Pilates Way” by Yasmin Karachiwala, Zeena Dhalla
from Sculpt and Shape: The Pilates Way
by Yasmin Karachiwala, Zeena Dhalla
Random House Publishers India Pvt. Limited, 2015

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Cheers for the Video! Excuse me for the intrusion, I would appreciate your opinion. Have you heard about Xiyatalie Stamina Stampede (probably on Google)? It is a great exclusive guide for lasting 19 minutes longer in bed tonight and 31 minutes next week without the normal expense. Ive heard some pretty good things about it and my best friend Jordan finally got cool results with it.

  • I just want to say that I’m really glad that I’ve found your channel. The first time I find a safe and functional workout for men that involves different kinds of strength and flexibility. Thank you for sharing all this!

  • Please give us more volume. Delighted to have found your classes and really want to follow but even with an additional speaker no enough volume. I actually like the music soft in the background but you need to be louder

  • Very hard to follow. Could not understand instructions and I had to keep straining to see what was going on…meanwhile you are a lovely lady and I have enjoyed other videos on ur channel. Thank you

  • Welcome to the International Day of Yoga 2020 in Denmark!

    On the occasion of the 6th UN International Day of Yoga (IDY), EMBASSY OF INDIA, Copenhagen Denmark,Indian Council for Cultural Relations (ICCR) and Indian Association of Denmark (IAD), Vejle cordially invites everyone for a Free IDY2020 yoga ONLINE event on Sunday, 21st of June 2020 which will be celebrated online connecting Denmark with yoga classes live-streamed

    More details and subscribe: https://youtu.be/gyJQh4Ir0m8

    STAY TUNED: https://www.youtube.com/channel/UCDlJ46Qj9fYYJ6CZ4BRKbGg

  • I love this series: ballerina like moves to tone and stretch. Can you make more of these? Thank you so much for your work, it has helped me a lot ��

  • Hi Karen total beautiful and amazing plates video Karen please please do more pilates video Karen please do a pilates mat video with inverted bicycle and scissors in the air and feet and thanks Karen for sharing awsome pilates teacher karen and pilates friend and you rock Karen

  • Thanks, Ed! Many years ago you (and Terry Bush) helped me to resolve some serious neck pain issues, and thanks. I still use those exercises today, and they still help. Thanks, too, for the new suggestions to assist with maintaining fitness as we continue to socially distance. Fred Symonds

  • Great session! Your classes are really helping fix my back. Thanks for your gentle tone and professionalism, keep up the good work! ��

  • I love your videos! This video just really frustrates me because I cannot hear you. Especially over the music. Please adjust the volume levels so we can hear your directions!

  • I’ve just started thinking about doing some pilates again having previously been quite fit and flexible, I’ve gained quite a bit of weight and recently fell off my horse (have a hip flexor injury) so your super chilled 20 minutes is a great way to ease me back in! thank you xxxx

  • Beautiful morning Pilates routine. As an instructor myself, I find it a challenge to find time/space in my day to get in my own practice. Following your routine has been a wonderful way for me to get centred, grounded and feel ready for the day without doing a whole 50-60 min class. Thank you.

  • 8/12/2020
    I have always loved this video. This is one of my favorites and im so glad to have finished todays calender with this one❤

  • It’s still shock me just how many people have no idea about Penlargerem System despite the fact that many people get permanent enlargement with it. Thanks to my buddy who told me about this. I’ve get permanent enlargement with healthy ways.

  • This is exactly what I need in the morning when emerging from my cloud. Peaceful way to start the day with somewhat easy moves. Thanks for sharing!

  • do you have videos without music? this beat is so disturbing, I wonder how can anyone relax the muscles around such a sound stimulation

  • I just started to do, I been experiencing back pain it seems that it’s helping with the back pain I’m going to continue doing I think

  • Love your videos, I find them so relaxing and my body feels good and relaxed after these workouts! Also love the space you’re filming and your lovely accent! xx

  • http://www.4BetterSpine.com has wooden spine tools made in USA to help you improve your spine health and using tools helps make exercises easier!

  • I enjoy working out with you so muchespecially as my regular Pilates class is canceled at the moment. You’re totally making up for it!!!

  • TERRIBLE AUDIO! You need to wear a body mic. Sound is distant and reverberates all around a big empty room and THEN you added annoying music on top of an already difficult-to-hear situation. Didn’t make it past the first few minutes. Struggling to hear is not a way to focus on the work at hand. Try again.

  • I love your videos! They really motivate me to get moving and love my body! I hope one day I’ll be able to go on one of your retreats, but as a broke high school senior about to begin college and I live in America, it is very expensive haha. Do you have any tips in staying motivated everyday? Thank you for all your videos and your blog! Stay awesome!:)

  • Love your workouts! You have such a nice way of speaking and instructing, makes me feel like I’m back at my usual pilates class! x

  • Just found this really cute yoga t shirt and tank top on teespring. Thought I’d share.

  • hi Lottie.. love your video and style.. just checking can you tell me what’s the name this music track from your video please. can you send me the link, please. Love you. G.Lam

  • Thank you for this video. It has been my morning workout throughout quarantine. I am starting back to work in the next few weeks and, hopefully, will continue your workouts.

  • I feel spoilt with all these fabulous workouts your giving us. My core is totally fired up and ready for the rest of the day. Thanks again Lottie for a brilliant class ������

  • thank you so much of video..I tried to download, however, got an alert that it’s not secure, so being nervous I backed out. I thought you should be aware of that. thanks

  • I can’t tell if it’s effective but I love feeling graceful in a workout, it makes me feel strong. while I do cardio instead I feel like a sweaty mess with no coordination ��

  • Love your channel. This workout is a good one for me as I’m nursing a serious hamstring tendon tear. Thanks for having such variety from which to choose and showing what the exercises will be. You’re great!

  • it’s a really nice routine, but the audio rather quiet, I put my laptop on maximum and it was still hard to follow along. Maybe something to think about in a next video (only I see this one is already a year old, so maybe it’s not a problem with the recent videos.

  • I love love loooooove your beautiful pilates series! As a dancer, choreographer and teacher, it is the perfect work out to add to my routine. Thank YOU

  • Love the daily workout, but the music is so loud it’s hard to follow the dialogue, which necessitates looking at the screen a lot to see what’s happening! I guess as I do this one more, I won’t need to. But an observation to mention.:)

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  • Cassey!! These beautiful body workouts are soooo great!! I love using them as my warm up for your longer videos and they really are so beautiful ���� please make more!!

  • I tend to beat myself up and feel like I haven’t done enough unless my heart is pounding and I’m drenched in sweat. This was really good for me, thank you Cassey for reminding us to slow down!

  • Hi Lottie! I came across your channel today and started with this routine and then did another 2 to follow! I love the calm way you teach and also the way you speak and inform us on the body is amazing! Thanks and have already recommended you to my friends! Can’t wait to do the 45 minute routine soon!

  • Hi lottie total beautiful and amazing and inspiring morning pilates video lottie do you a video with scissors in the air and inverted bicycle if not please share lottie and thanks lottie for shareing awsome pilates teacher you awsome and you rock lottie

  • This was a lovely video. Your voice is so pretty. I take that into consideration whenever I follow a work out video because a pleasant voice helps me stay centered and focused. I will use this video often and will even have my child do it with me. Pilates is a wonderful universal exercise that is good for the mind, body and soul. Thank you for this great video. I hope you have one for toning the legs. If so, please post the link. Thanks so much. Be blessed.

  • i love how she always asks what color are our nails painted. I’ve been working out for years with you and the answer is literally always the same, I don’t paint my nails lmao thanks tho bc it helps me forget the soreness

  • Thank you so much for this awesome video! I found this amazing stretching routine 3 years ago, and I’ve come back to comment on it because it ended up being the foundation of my entire exercise habit that has helped me to lose 50 lbs. In 3 years, it still wasn’t until the last 6 months that I had any success in creating a really consistent exercise habit, and this 5 minute stretching routine is the one thing I kept coming back to any time I fell off the wagon or got too bust to stay consistent. It’s 5 minutes of pretty light exertion (all things considered) and it gave me something that I could do no matter how tired or busy I was. Doing this meant I would feel more ready to tackle a workout in the day, or even if that wasn’t in the cards I at least felt better not having a sedentary day. Having this simple 5 minute full body stretching routine was exactly what I needed to learn to make fitness and self-care a daily habit like showering, or brushing my teeth. Once I was able to make this a daily habit, I was then able to extend that habit into 10-20 minutes of yoga and a workout regimen through the week. But I still get busy, I still get thrown off by life, and I still come back to this amazing stretching routine to make sure I’m doing something for my body every day.

  • Can you help me to improve my core and strength my core. I am computer developer and need to sit for long hours and having consistent back pain. Need to give few session free of cost. That may help us the experience your method.

  • First time beginner here! Just made decision to commit to Pilates.. just completed this! your videos are great! Thank you! Don’t stop!��

  • Does anyone elses shoulders start cracking and popping like crazy doing the swan arms lol it’s a little embarrassing how loud it is and I don’t know if it’s normal

  • I’m recovering from Influenza A and Bronchitis, so I needed a workout that got my heart rate up a bit without making me breath heavily. Thank you so so much for posting this! Exactly what I needed.

  • First and foremost, if the muscles of the hamstrings are tight, coulc.it/painfix they are more susceptible to tearing. No matter if you’re an elite athlete, stay-at-home-mom or average Joe, a muscle tear in the back of your legs can take months to heal and recover from making life very challenging.

  • I laughed when you brought up matching your mat. I do too and i have matching nails on my hands and feet that are a light pink with sparkles lol.

  • Sir, during morning exercise in empty stomach If I donot take any food for long time for say 12-15 hours but take water only will there be any physical problem like Gastric or “Gastro oesophageal reflux disease”.

  • You are a wonderful instructor! I just started doing Pilates videos at home (newbie) and stumbled upon one of your videos…I subscribed immediately. I tried a few other instructors just to see what their style was like, and your videos are my favorite because of your personality, your pace and the way you describe each movement. Thank you so much for sharing your workouts you have a gift! I have a lot of old injuries from playing soccer through college, and your Pilates routines have already left me feeling stronger and more flexible without causing pain in my joints.

  • “By the word ‘yoga’ is meant nirvana, the condition of Shiva.”Linga Purana (10th century AD Hindu text). Shiva is “death, destroyer of worlds”. Yogic spinal movement invokes the “coiled one” (that is, Satan as the serpent from Eden), yogic abdominal movement invokes Rudra, demon of storms and misery intent on destroying the world. As you value your soul, avoid yoga.

  • Thank you for this video! It’s great! I love the exercises. Just did it as a break between long sessions at the desk. I feel fresh and less fatigued.

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  • I suggest you rename this as a morning core stretch or slow morning stretch routine, because it is not fast-paced and does not incorporate any of the basic 10 pilates exercises. Thank you.

  • I loved this routine so much! I like taking things slow sometimes and I still was sweating a bit, so it was perfect! And my anxiety levels were up this morning and it helped calm me down immensely! I would really like to see more videos like this!

  • Thanks Lottie for this awesome video! I’ve been following you for a while and have been excited to see you post new material! I just had endometriosis excision surgery and my doc is encouraging me to get back to exercising. This was perfect for me! Thanks so much! Xoxo

  • loved this workout! honestly enjoyed doing it so much more than intense workouts and HIIT, the best part that it’s also very effective and you’ll feel so much better guys! stay motivated and keep going! if i can so can you, so keep going! <3

  • I absolutely love this, you have a real nice pacing and flow to your Pilates videos! It would be great if you did some extended Pilates videos like half an hour or even 1hr as I’m always left wanting more:)

  • This is an excellent morning start up right out of bed to loosen up and breathe right to start the day. Well presented and unpretentious. Thank you. I use it before I do yoga to prevent injury. It helps a lot.

  • The stretches were simple, and I could see me doing them regularly. Really hoping to improve my flexibility… Thanks! Almost 5-years later and this video is still relevant. Great job!

  • Your pilates videos keep me sane this quarantine. Please keep them coming, and will you be having pilates focused on the arms and back muscles please? ��

  • Exercises are useful to me. But it would be nice if you remove ECHO so that I could clearly hear the instructions regarding the time for each exercise, number of repeats and such other instructions.

  • Thank you �� I’m currently working on a cruise ship and I’ve just done this in my cabin. It was lovely! Are your videos ranging from beginner to experienced or are they all similar levels?

  • Hi Lottie, thanks for this!Looks exactly what I was looking for the morning stretching. For the rollbacks tho, I have got a problem. Simply, i cannot make them without woobling. I believe this is because of not having enough core strength. Should I first strenghten my core or is it something else I should focus for rollbacks or curlups? Would love to hear back from you on this. Thanks in advance!

  • I didn’t get the follow along regular video when I clicked the link I just got power abs. I would really like to get the one that goes with this

  • I really enjoyed this video especially after today’s August 2020 Cardio. It was a nice way to cool down and feel elegant after jumping around like a maniac �� would love to see more videos like this! ��

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  • Thank you so much, that was such a great stretch this morning. My body is always tense, and I needed some quick stretching routines. I will follow these everyday, and hopefully go longer than 10 min in a few days <3

  • Love it! Could you please film a Pilates video for back pain/ strengthening the back? Something that can be done in the morning as part of the morning routine. ������

  • Do you have a standing Pilates routine? Or are there accommodations that can be made to the movements when the lower back is pressed to the floor? Can they be done on a mattress? Pilates looks interesting to me but I get lower back pain when it is pressed to the floor.

  • Loved this workout so much! quick and effective. This is your first workout that I’ve been able to do completely since I find nearly all of them quite hard (and I’m not a beginner at working out!). PLEASE make more of these videos:)

  • Thanks for this Lotte. Love your videos and appreciate that you take the time to make them for us. Just a little thing i wanted to share with love….. Your voice is hard to hear (echos alot) have you thought about a mic it would really improve your videos. Also love the music in the video it’s perfect. So much love from Canada!