POP Pilates for Beginners – Total Body Workout

POP Pilates for Beginners – Total Body Workout

Pop Pilates for Beginners with Cassey Ho Hey Guys! Cassey here and today we have a special edition of pop Pilates – Pilates for beginners. Today, we’re going to really focus on your breath, posture, your form and really the whole essence of Pilates I’m going to take it down a notch – really explaining everything as we go through all of the moves. So, this is really good even if you’ve been doing all of my other videos but you really want to understand where all the moves really come back to – where they come from. So if it’s your first time doing Pilates watch this video, go ahead and try it at home. Get out your mat, that’s all you’re going to need. No tools whatsoever. If you don’t have a mat, just go on the carpet. So guys, let’s get started! Alright, I’m going to be standing but you’re actually going to be lying down on your mat right now. And I want you to go ahead and place your hands on your lower abs. Okay, right here. Right below your belly button. And we’re going to practice lateral breathing. Breathing is one of the most important principles in Pilates. So it really helps you with movement, okay? So, for lateral breathing – You’re going to go ahead and inhale through your nose Okay and exhale through your mouth. What you probably did was puff out your chest Right? To make it lateral breathing, when you inhale through your nose you’re going to go ahead and take the air to the outsides of your ribcage. Okay let’s try that again. Inhale Okay so puffing out to the sides. Exhale Suck that belly button in. Okay so did you feel that difference? We’re going to do it again and when you exhale, I want also want you to suck the belly button into the spine even more We do this to create that nice flat ab look by squeezing those abs and you’re really working those transverse abdominals Here we go. Inhale – lateral breathing out to the side and exhale, sucking even more. Again, inhale. And exhale. Okay so, in all of the exercises you’ll be exhaling when you’re exherting the energy So when it’s harder, you’ll be exhaling, okay? So if you’re doing a crunch, exhale and then inhale – down- and relax. That’s it! Alright so you’re lying down flat on your mat I really want you to focus on a few things here. Place your hands under your lower back right here. Can you touch them? If you can, that means you’re not having a flat back. In Pilates, we really want to keep a flat back as we do all of the exercises unless I say you don’t. So, in order to do that, you’re going to suck that belly button in And kind of give it a nice round curve. So that now when I place my hands underneath, I can’t touch. No more arch. Okay, that really makes you suck in the belly button the whole time really helping you create those flat abs. Knees into tabletop position. You’re going to pretend that you’re holding some plates on top That’s why it’s called tabletop. Okay, your back is nice and round We’re going to take it into Pilates Stance Which is – the head, neck and shoulders lift up. Now the most important thing here is that you’re not simply just straining your neck to lift up into the ceiling It’s actually going to be all in the abs. AB ACTION not NECK ACTION so inhale on the exhale go ahead and lift up from the abs As you can see, I really curved on the back here. My lower back is on the mat completely. My abs are working. I’m not even doing anything and they’re working Okay at tabletop, heels together. Toes pointed We’re going to begin with 100. A very basic Pilates warm-up Here we go. Gonna inhale – two, three four – exhale – two, three, four inhale – two, three, four, exhale – two, three, four Now keep counting with that same breath You’re going to take the inhale into your nose and exhale – release through your mouth Very good! If you’re already feeling those abs working – GOOD JOB! that means you’re really lifting those shoulders up If you don’t feel your abs working, you’re probably straining your neck. Now, if at any point you’re getting really tired, I want you to place one hand behind the nape of your neck Give it some support All the way down and come back when you’re ready. Okay we’re gonna do a little bit more okay We’re gonna do a little bit more Keep pumping from the upper arms okay we’re not just flapping like this you are pumping with force. Okay here we go inhale two-three-four exhale two-three-four pick those shoulders up good- sucking the belly button in all the time okay let’s go Really getting that heart pumping here, this is a wonderful warm-up exercise come on keep the shoulder up, keep it up you can do this give me two more breaths let’s go and inhale two-three-four exhale two-three-four inhale two-three-four exhale two- three-four bring those knees in and give them a nice hug! Now where you guys able to feel your abs in that one? I definitely did, and as you get a little bit stronger you go ahead and lift the legs up


  • Alexandra Carter says:

    hey cassey, do you have any tips on losing boob fat?

  • Ace Livingston says:

    I absolutely hate dieting and don’t have much time to exercise with the kids and a busy work schedule. If you are in the same boat as me I would highly recommend the Purefit Keto Burn method. Over the past month I have lost about 17 pounds without changing anything I am doing. I got my free bottle to start from keto-burn.lesportablez.com

  • Kay Cramer says:

    Super helpful explanations and tips for beginners! She really made a video for beginners and simplified all of the moves. Love it.

  • Monica Buurmeester says:

    Started the calendar again after such a long time of not exercising regularly. Hoping to get back to strength and energy. Wondering what I can do about my hips snapping during the exercises. Will it get better once you're lean again or is it best to modify the exercises?

  • De Evolve says:

    Great Job, but I have to be honest and tell you that your are hard to hear. Low instructional volume and talking in your music. Best to where a mic and only use ambient background tunes.

  • New Zealand Colorado says:

    Very good beginners video. The explanations are awesome and exactly what I needed. Highly recommend. The music is distracting; the video could have definitely been done without the music.

  • Ivonne says:

    just did this! Day 1 of beginner's calendar done : )

  • AlaskaMazes says:

    I've completed this video a few times but this was definitely the easiest it's ever been

  • Adeline Huardel says:

    Un ÉNORME merci pour tout le bien être que tu donnes dans chacune de tes vidéos. Au de la des frontières, des océans et des barrières..

  • Empress Wu Zetian says:

    During the leg pyramids, I really thought I was lifting a freaking boulder😂😂😂

  • Sophia Huan Liu says:

    This is really good video. Very similar to the Pilates class I normally go to. Love it!!! Subscribed. 😀 Yes, the tiny circles really kills. I can’t really do them yet.

  • Layla R says:

    @blogilates How many days a week is it ok to do this workout?

  • Bonnie And Clyde says:

    Finished! Thank you, good work out!

  • Amy Smith says:

    Found this really helpful to flatten my back against the floor during ab exercises, really great workout, but can u please put in thr description below or in a different video that it can actually be harmful to suck in your belly for long period of time during the day,it can lead to health problems later on such as slow metabolism, lack of oxygen in breath intake and bad posture which is bad because palates is supposed to be good for posture so im surprised u put it in ur video. Visit https://www.quora.com/Is-it-bad-to-hold-in-your-belly-fat-throughout-the-day to see this is true.

  • Rishma Kakar says:

    hi miss HO

  • James Laney says:

    Stop telling me that I can do this. My abs are on FIRE at 4:46.
    I'll see you tomorrow…

  • elle says:

    as i keep doing this, i get better

  • elle says:

    oh gosh the tiny circles are hard and i can't seem to control myself during the pyramids but i am getting better

  • hohoho19007 says:

    Hi Cassey! Thank you for this excellent instructional video. You explain things so well. 😊
    I noticed during the roll ups how little your feet move up and down the mat each time – maybe 2 inches… whereas mine move about 6! My mat kept bunching up! 😝😂 What would be the reason for this? Butt much bigger perhaps? 😅😂 Or is there a technical adjustment to make to do the movement more correctly…?
    Thanks for any advice or tips 🙏💜🙏

  • Sylvia Garcia says:

    Man I used to do the full on Blogilates calendar but I've gone through some depression and gained a lot of weight and lost a lot of strength. Going to get back in gear with the Beginners Calendar, feeling better about myself already! Thank you Cassey 💓

  • Pollyanna xx says:

    I cannot belive it. A half and year ago I did this workout for the first time and I was so exhausted. Now it seems so easy. 😭❤️ My body has changed so much and this video is always going to remind me of my fitness journey beginning ♥️ Keep going guys!

  • Priyanka S says:

    day 1 : yay lets do this! loving the burn but prolly gonna end up cramping my mid noon lol

  • Lizananoo says:

    Day 1 done

  • Asultanaalumm Najawi says:

    Talking much and annoying

  • Rebeca Morales says:


  • turtle time says:

    I've been doing "beginner" pilates,(mostly the same one – I know, I know, that's not a great idea), for 6 months, & I've tried at least 10 other YouTube "beginner" short videos & they were way pat my level of ability. Not for beginners & all you do is end up feeling bad that you can't do the exercises. This one and one other in the Blogilates series were both manageable for me. I can't always keep up with all the reps, but I really like how she explains what you should be doing to do the exercise correctly. Focus on getting it right & then increase reps. And Cassey is so positive and encouraging but so refreshingly, not fake!! Thanks, Cassey for giving us beginner's a workout we can actually do and feel good about!!

  • Salka Green says:

    What am I doing wrong? I find the roll-up quite easy but doing even a single crunch is such a struggle?

  • RobertJBrazeau says:

    Really loved this workout. Not truly "beginner" imho, but not crazy.

  • Christine Popowich says:

    I try to do the down down up up move but it hurts my knees SO MUCH! Any tips?? I'm using a yoga mat.

  • ananasch says:

    I’m so glad to pick up the pace again and start all over, 4 months after giving birth to our little girl. So glad I can always come back to blogilates 😍

  • Karen Friesen says:

    Thanks so much for making this! 🙂

  • Priyanka S says:

    Back at it again 🦵🏽💪🏽♥️

  • turtletroops says:


  • Elisa van mal-maeder says:

    Thanks ! Nice class ^^

  • Shehmir Javaid says:

    Hi. Really like your videos. However, there can be some improvements made in the background noise and your voice. Thanks

  • Mercy Apolot says:

    Omg the tiny circles killed me 😭

  • PhilosoHer says:

    I'm just adding pilates to my routine and this was hard but doable for me. I'm going to try it twice a week and see if it can help with my hip pain. I was able to do the hip circles but it was hard!

  • Kanu Priya says:

    Finally completed beginners day 1 challenge…. Wish me luck guys…!! 😁

  • 빵빵 says:

    진짜 힘드네

  • Braden Roemer says:

    I just love the Hey Soul Sister and Fireflies mashup 😂

  • Kim Fisher says:

    I was ill for the last 3months. Couldn't do sports at all. Now I am fit again and want my body muscles back. This is perfect for Beginners. You are exhausted, but you do not sweat extremly and you still have energy left. On top of that you are even stretching and she gives you alternatives if you can not do the exercise, because you don't have the muscles for that yet.

  • JellyBear6 says:

    Day 1 of the beginners calendar done!

  • i says:

    the playlist in the bg is so nostalgic omg all the songs are making me so happy

  • Andrea Ramos Fernandez says:

    Back in 2014 I started the calendar and finished it. I even went for 2 more months. I had just turned 18 and I was off to college.

    Now it's 2019, I finished college last December, I gained 60LBS since then, and I am on the start of being healthy. I used to do this video like nothing. Now I stop multiple times and take a break. I will get there again god damn it!

  • Karly Im says:

    is there an easier one lol can not do this calendar

  • ImDaRealBoi says:

    my pain is immeasurable

  • Amaethia says:

    Has anyone run into this problem that I'm having?

    I got back into a workout routine a few months ago after college got too busy for awhile. All was fine but after a couple weeks of following the beginner calendar it messed with my menstrual cycle. It came late and light then CAME BACK a week later also light. It was so frustrating I eventually had to stop working out cuz it was the only way to fix my cycle. It's been a few months and I'm ready to try again and I'm so scared it'll happen again. Is there a way to avoid shocking my hormones again?

  • Chelsea Calero says:

    great video, but am I the only one that feels bad knee pain for the up down move? i couldn’t even do them cuz my knees hurt so much!!

  • basicallykermittbh says:

    I FELT that

  • Sristi Sharma says:

    Day 1. My legs have melted 😭

  • Chy King says:

    Very good instructions! Thank you!

  • Ryan CAH says:

    Searching pilates for beginners
    doing for 5 minutes.
    Searching pilates for super beginners.

  • Jo Diamond says:

    This really killed my back is that normal?

  • shivani balram says:


  • Kat T says:

    Lol. I thought I could do the 28-Day Summer Sculpt and skip the beginners calendar. Oh, how wrong was I. I'm half way through the first day workout, and yikes. I don't think I did anything properly. Better go to the beginners workout plan then.

  • sarah says:

    Is no one talking about how roll ups are extremely harmful for the spine? Our skeletal system is NOT made to do things like that. You only have one spine, take care of it!

  • Eleni Wang says:

    I love her voice it’s so soft

  • 9mm Berreta says:

    Casey Ho lol no wonder…

  • fat0elle0thin says:

    workout starts at 2:55

  • Ano Nym says:

    I'm doing this video for like 4-5 days in a row now (i'm a beginner lol). At first it was really difficult and I had to take breaks during the video, now it's still difficult, but i don't need breaks anymore! I'm makind progress yay!

  • Neelima Shende says:

    Hey Cassey it was a superb workout! Keep doing some more videos. And oops you can turnoff the background music, it’s really not required. Thanks! 🙂

  • Leilah Isaac says:


  • Ano Nym says:

    In case you rewatched it too many times and you're sick of listening to explanation again and again:
    Hundred 1 min 30 s
    Roll up 5
    Single leg stretch 25
    Double leg reach 10
    Single straight leg stretch 10
    Leg lift 20 each side
    Tiny circles forward 60 s each side
    Tiny circles backward 60 s each side
    Pyramids 30 each side
    Half cobra 40 s
    Elbow push up 5 each side
    (numbers are rounded and approximate, but I think doing 1 more or 1 less won't kill anyone)

  • Bun Oc Luong says:

    So hard, you really very well

  • Elise Eng says:

    27:20 …is that Fireflies playing on top of Hey Soul Sister??

  • Yeehaw says:

    This is my first time following a fitness calendar! I really want to lose weight and get stronger for myself this year, wish me luck!
    Ps. those tiny circles will be the death of me 💀💀


    This is a good warm exercise!

  • Dopetech beats says:

    Why am I watching this

  • tojuskaw w says:

    why that stiupid music is there so good pilates
    music destroy everything

  • Jaime Mauder says:

    Anyone else's booty keeping them from having a flat back on the floor? 😂😅

  • kuwi555 says:

    I want to lose 5 kg and tone up body. I just wonder if this kinda exercise can help me….

  • Mr reisskeks says:

    I know im kinda late, but I have to admit I only got til minute 19. After that my leg fell of and I had to take a break

  • Vicki says:

    i didnt feel my butt working at all in those tiny circles, only my thighs feeling HEAVY sob

  • kimbokjimin says:

    how does she talk while doing that?? I was dying

  • Nancy Saraf says:

    hey,so I did dis today n it is paining everywhere ,specially my thighs(dey r shaky) ,which I think is inevitable.But my back is hurting much more dan anything else.Does dis happen to every1?M not sure if it is coz my posture was not upto d mark or just coz m obese.Plz tell

  • maddie calloway says:

    I used to be able to do this video without stopping, and doing the full advanced versions of everything. But I've gained so much weight, I can't even reach as far as I used to. Kinda discouraging, but remembering how good I felt when I used to do these videos every day is pushing me to start again. So glad these videos are still around!

  • Susmita Tripathy says:

    Day 1 done! 10.8.19

  • Honey Gallardo says:

    Hi, just did this today and it's Aug 11, 2019

  • Mabrur Ahmed says:

    The fireflies song is so nice and soothing in the background. Thnx cassey for playing 1 of my favs as I work to death😅

  • elle says:

    when im doing the triangles, i tend to find myself falling backwards. do you know how i stop this?

  • Dawon Gim says:

    WOW It was my first work out with her and it's amazing. Thank you!

  • Nobel Kissela says:


  • Chicken Nugget says:

    It's been over a year since I last exercised, and way longer than that since I last watched blogilates videos, I forgot how good these videos are, oof I'm dying. Thanks for making these videos 💪💪 I can't wait to get back in shape!

  • levi lee says:

    Tiny circles and pyramids kills the hell out of me HAHAHAHHAHAHAHAHA

  • Jay Tea says:

    I remember having to do this in PE at school, it KILLED me!! But now I want to get through the workout calendar to get back into shape and I've never done Pilates before so I'm giving it a shot 👍

  • Soleil Dance Studio says:

    For beginners but I can’t get my back off the floor and do a sit up or crunch 😳

  • Camila Gomez says:

    last day of beginners calendar! im amazed at how much stronger i am

  • shivani balram says:


  • Rahnuma Ahmad says:

    for the first exercise, the inhale exhale with table top position, do i need to first inhale and then while exhaling, lift up my head neck and back again? Because from the instructor it seems like she's not changing her position anymore, after lifting her head neck and back in the first time.

  • HanukkahScience says:

    I just want to say how God damn awesome this video (and this channel) is.
    I used to do pilates every day and loved it so much. I haven't done it for ages and have been out of shape.
    I'm doing the beginners calendar and I feel so encouraged and motivated!
    I really like to focus on my form and hips, abs, etc, when I'm doing different exercises so I don't watch the video (just listen) and I hate it when there's silence in these periods. The chatting and calm conversation really keep me going and remember to stay focused and centred. Can't wait to be strong and toned!

  • CandaceVon TheMua. says:

    I felt high after doing this

  • sana Almana says:

    the song at the bacground is annoying.thanx .

  • DILIP NEMAN says:


  • DILIP NEMAN says:

    I am indian And YOU

  • DILIP NEMAN says:

    My phone Whatsap iMO Number is all time's on really fast

  • DILIP NEMAN says:


  • Vahida Rehman says:

    Nice video 💐👍 thankyou so much

  • Hollie Etheridge says:

    This video is brilliant, worked out all areas of the body and you're really good at explaining everything.

  • christine the marshmallow says:

    I did it!!! I'm so happy and so excited to start on the beginner's calendar! I'm so glad I decided to do this workout tonight and not push it to tomorrow!!!!

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