The Beginner Pilates Daily Core Flow workout features the best warm up exercises you should do before every Pilates class. A perfect and quick warm up routine, this workout consists of 7 core-focused exercises for beginners starting with abdominal breathing breathwork, spinal mobility and balance exercises, and finishes with core activation and strengthening. Let’s get started!
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If you’re looking to heal your body, diminish pain, and gain Pilates body confidence, the Pilatesbody Challenge is a full body, comprehensive workout program to strengthen your core, tone your glutes, and cultivate a 360° approach to lead a healthy(ish) lifestyle.
Spend just 30-minutes a day, 6 days a week, mastering activating your deep inner core muscles, engaging your gluteal muscles properly, and breathing through your core techniques. With 21 low-impact, body-weight workouts requiring minimal equipment, and coaching from me (certified Pilates instructor), this challenge was created with care to specifically support women who are experiencing common health roadblocks like pelvic floor issues and back pain.
You’ve probably tried Pilates in a studio or gym, but guess what? You can totally dive into Pilates from the comfort of your own home. That’s right—No need for your certified Pilates instructor to be with you in person. All you need to get started is access to their best online Pilates classes or programs, the right workout gear, a little know-how, and you’re all set to kick off your Pilates journey right in your own living room!
What makes Pilates appealing is its accessibility. It is perfect for beginners while also being adaptable to different fitness levels for the intermediate or advanced. By integrating Pilates core exercises into your daily routine, you will gradually build strength and alignment over time.
Embarking on a daily Pilates routine at home can be an enriching path toward enhanced fitness and well-being. This popular exercise method offers a comprehensive approach, focusing on deep core strength, flexibility, and body awareness, all within the comfort of your own space and on your own time schedule.
Beginning Pilates at home allows you to set the pace and create a personalized practice. You can complete the workouts on your own schedule, in the comfort of your own home. You can even invite your family and friends over for a sweat sesh and create a sense of Pilates community. Engaging in Pilates not only fosters physical strength but also cultivates a sense of tranquility and balance within your home environment. It’s a journey worth exploring for a more centered and resilient self.
Pilates is based on a set of principles that guide the practice and application of the exercise method. These principles were established by Joseph Pilates, the founder of the Pilates method. The principles of Pilates are:
The Pilates Principle of Flow refers to having continuous, controlled, and precise movements while performing the method’s exercises. The principle of flow encourages smooth transitions between exercises without abrupt stops or jerky motions. This continuous flow helps engage multiple muscle groups, improves coordination, and enhances the mind-body connection. Joseph Pilates emphasized the importance of flowing movements to promote flexibility, strength, and overall body awareness.
Flow (or Fluidity) is emphasized specifically in core exercises. Core exercises aim to engage and strengthen the muscle groups that make up the core while promoting stability and flexibility. By incorporating the principle of flow into core exercises, this creates well-rounded, integrated, and functional core strength with emphasis on control, precision, and coordination. This approach helps individuals develop a strong and stable core that supports overall body movement, posture, health, and well-being.
Consistency in Pilates fosters a deeper connection to one’s body, gradually refining posture and muscle tone with each session. Through daily engagement, Pilates becomes more than a workout routine; it becomes a lifestyle, enhancing physical resilience, and mental clarity while nurturing a sustainable path to overall wellness. Here are some benefits of incorporating daily Pilates core exercises into your fitness routine:
Pilates can be done everyday. However, it is crucial to have variety in your workouts so you don’t over train muscles and risk injury. I programmed my Pilatesbody Challenge and Wall Pilates Challenge to have variety by training different muscle groups on different days to achieve optimal results and not to over train them.
Michael Dermansky, of MD Health, says “If you’re looking to build muscle through Pilates, consistency and dedication are essential.” He recommends a minimum of 2-3 Pilates sessions per week for at least 13 weeks in order to give your body the right stimulation to grow and improve, and to give your body the appropriate amount of rest it needs.
Absolutely, twenty minutes of Pilates every day can make a real difference! Even in that short time, you can really focus on your core strength, flexibility, and how your body moves. It’s all about quality over quantity—making sure every movement counts and engaging those muscles properly. Especially if you’re just starting, it’s a great way to ease into it and build up your strength and confidence with the exercises. As you get more comfortable, you might want to explore adding a few more exercises or gradually increasing the time to get even more out of your practice.
A Pilates flow refers to a sequence of Pilates exercises performed in a continuous fluid manner. The smooth transitions between the movements creates a seamless experience and challenges your mind-body connection. This Beginner Pilates Daily Core Flow workout features 7 core exercises, making it the perfect quick warm up routine for a core boost! Are you a busy mom? This workout is for you!
Other than a Pilates mat, this is a no equipment workout!
* Click here to view all items featured in this workout blog. *
Follow along with the guided Beginner Pilates Daily Core Flow YouTube Workout, led by Certified Pilates Instructor, Kayla Brugger of PILATESBODY by Kayla.
Fitness Level: Beginner
Duration: 8-Minute Workout
Overview:
Targets: Inner Core, Mind-Body Connection.
* For a live demonstration of the Transverse Abdominal Breathing Exercise, watch the workout video at the top!
Targets: Breathwork, Spinal Mobility
* For a live demonstration of the Cat-Cow Stretch Exercise, watch the workout video at the top!
Targets: Obliques, Side Body
* For a live demonstration of the Side Squeeze Exercise, watch the workout video at the top!
Targets: Core, Balance, Mind-Body Connection
* For a live demonstration of the Spinal Balance Exercise, watch the workout video at the top!
Targets: Deep Abs, Core Stamina
* For a live demonstration of the ISO Ab Contraction Exercise, watch the workout video at the top!
Targets: Inner Core, Mind-Body Connection
* For a live demonstration of the Head Nod & Curl Exercise, watch the workout video at the top!
Targets: Individual Abdominal Muscles and Mind-Body Connection
* For more information, read my Pilates Principle of Concentration and the Clockwork Exercise blog post.
Share your favorite exercises below in the comment section! If you haven’t tried any yet, I’d love to chat with you on how to start!
Your Friend & Pilates Expert,
Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand
Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.
