45-Minute Full-Body Pilates Flow: Core, Control & Strength
By Olivia Griffiths
Pilates Instructor & Nutrition Coach
This full body Pilates flow focuses on strengthening the body through controlled movements while integrating core stability and balance. Starting with floor based work and progressing into dynamic standing movements, this sequence targets all major muscle groups while challenging coordination, strength, and flexibility. Whether you’re looking for a full body workout or a way to improve your movement patterns, this flow will help you build strength from the ground up.
Instructions
Step 1
Shoulder Bridge Progressions - Start Position: Lying on your back, knees bent, feet flat on the mat, and arms by your sides. Instructions: Begin with your feet hip-width apart, and gently engage your core by drawing your belly button towards your spine. Inhale to prepare and exhale to lift your hips off the mat, squeezing your glutes and engaging the hamstrings. Hold the bridge at the top for a few seconds, focusing on maintaining a stable pelvis and neutral spine. Progression: Add a dumbbell to your pelvis for added resistance. Optionally, perform single-leg bridges to intensify the challenge. This progression helps to activate the glutes, core, and hamstrings while building stability in the pelvis and lower back. The inclusion of the dumbbell adds challenge to your hip extension.
Step 2
Forearm Knee to Elbow (All Fours) - Start Position: All fours, with hands on the mat, shoulders stacked over wrists, and knees stacked under hips. Instructions: Inhale to prepare, exhale to draw one knee towards the opposite elbow while maintaining a neutral spine. Focus on engaging the core to stabilize the trunk and prevent any rotation. Optionally, add a dumbbell in the hand for an additional challenge to your stability. Repeat on both sides. This exercise enhances core stability while challenging anti-rotation. The added weight helps to increase the difficulty of holding the position as you engage the obliques.
Step 3
Bird Dog Progression (Arm & Leg Layers) - Start Position: All fours, with knees under hips and wrists under shoulders. Instructions: Inhale to extend one leg straight behind you, keeping your pelvis stable. Exhale and extend the opposite arm in front of you. Progression: Begin with the leg and arm extended, and then slowly tap the lifted arm and leg up and down. Add small pulses if you feel stable enough. Optional: Add a light dumbbell in the extended hand for a challenge to your shoulder and core stability. This exercise targets the entire body, focusing on trunk stability, shoulder engagement, and hip control. By progressing the movement, you can further challenge your coordination and balance.
Step 4
Side Kneeling Knee Drives and Arm/Leg Sweeps - Start Position: Kneeling on your mat with one knee down and the opposite leg extended to the side, arms extended at shoulder height. Instructions: Knee Drives: Bring your extended knee in towards your chest while maintaining a strong, neutral spine. Engage the core to stabilize the pelvis. Arm and Leg Sweeps: From a kneeling position, extend your arm out to the side while simultaneously sweeping the opposite leg. Repeat on both sides. This side kneeling series is great for challenging both lateral stability and mobility. The arm sweeps engage the upper body, while the leg sweeps work on balance and hip control.
Step 5
Kneeling Position Arm Series (Single Arm Press & Pulse) - Start Position: Kneeling with one knee down and the opposite leg extended behind you, holding a dumbbell in the opposite hand. Instructions: Single Arm Press: Press the dumbbell overhead, focusing on shoulder stability and core engagement. Pulse: From the overhead press, lower the arm slightly and pulse for 10-15 reps, maintaining core engagement. Progression: You can also challenge the balance by adding small dynamic movements with the extended leg. This arm series strengthens the shoulders and engages the core, while maintaining stability in a kneeling position.
Step 6
Standing Lunge Series with Block for Stability Challenge - Start Position: Standing, with a Pilates block between your legs for added stability. Instructions: Step into a lunge position with one foot forward and the back knee just hovering above the mat. Lunge: Lower into a lunge, ensuring the front knee tracks over the toes, and press through the back leg to rise up. Pulse & Stability Challenge: Add pulses at the bottom of the lunge while maintaining control of the knee over the ankle. The block helps to challenge stability and depth. This lunge series strengthens the legs while challenging balance and coordination through the use of the block. It’s great for building lower body strength and improving proprioception.
Step 7
Killer Core (Roll Down to Mat) - Start Position: Standing tall with feet hip-width apart. Instructions: Slowly begin to roll down vertebra by vertebra, keeping the core engaged as you lower into a forward fold. Once you’re on the mat, move into a plank or forearm plank position to challenge your core further. Perform a series of core exercises such as leg lifts, plank taps, and knee to elbow variations. This core series works to target all areas of the abdominals while maintaining full-body engagement and control.
Step 8
Reverse Table - Start Position: Seated with legs bent and feet flat on the mat, hands behind you. Instructions: Press through your hands and feet to lift your hips into a reverse table position. Keep your shoulders open and gaze up. Maintain a stable, neutral spine while engaging the core to lift your body. Add small pulses at the top to challenge your core further. Reverse table is a great way to activate the posterior chain, working the glutes, shoulders, and core while building strength in the arms and legs.
Step 9
Teaser Prep - Start Position: Lying on your back with knees bent and feet flat on the mat. Instructions: Teaser Prep: Start by lifting your chest and rolling up into a half-teaser position, engaging your core to stabilize. Your legs remain bent as you lift the torso and arms up to a balanced V-shape. Focus on core engagement to maintain balance and control as you lower back down. The teaser prep is a great core finisher, improving spinal articulation and core stability as you progress towards the full teaser.
Workout Notes
This 45 minute full-body Pilates flow targets everything from core stability and arm strength to leg mobility and balance. By incorporating optional weights, pulses, and dynamic movements, you’re able to progress each exercise for an added challenge. Whether you’re looking to build strength, stability, or flexibility, this flow offers something for everyone to spice up your Pilates routine and enhance your full-body coordination.
Equipment: Dumbbells (optional), Pilates Block (optional)