Sculpt Your Body With This 15-Minute, Total-Body Pilates Workout From Jacqui Kingswell

When’s the last time you were mindful about how you moved your body during a workout? Instead of just going through the motions, being intentional about every movement can help prevent injury and allows you to reap the maximum benefits no matter the training modality. Plus, you’ll also improve your mind-body connection.

If you’re in need of more mindful movement, try this total-body, equipment-free Pilates workout from Jacqui Kingswell, Studio Pilates certified, founder of The Pilates Class. This workout can be done anytime, and when done in the morning, it will help you “set yourself up with some mindful movement that will connect you with your body and your breath,” Kingswell told POPSUGAR.

If you’re ready to feel more grounded while simultaneously working your muscles, grab your water, because it’s time to move. And if you like this workout, check out more classes by Kingswell with a free seven-day trial on The Pilates Class’s website.

Jacqui Kingwell’s 15-Minute, Total-Body Pilates Workout

Equipment needed: a yoga mat or a soft surface

Directions: The workout is designed to ease you into the movement, so you don’t need to do an additional warmup. If you’d like, feel free to stretch and move in whatever way makes you feel your best. Complete each exercise for 50 seconds, then hold Child’s Pose for 10 seconds in between each exercise. To cool down, Kingswell recommends stretching for five to 20 minutes (The Pilates Class offers stretch classes on its website).

Roll down into Downward Dog plank: repeat for 50 seconds, then hold Child’s Pose for 10 seconds
Extended leg lift: repeat for 50 seconds, then hold Child’s Pose for 10 seconds
Bridge with leg lift: repeat for 50 seconds, then hold Child’s Pose for 10 seconds
Toe tap in abdominal curl: repeat for 50 seconds, then hold Child’s Pose for 10 seconds
Mountain climber into Downward Dog: repeat for 50 seconds, then hold Child’s Pose for 10 seconds
Squat knee to elbow: repeat for 50 seconds, then hold Child’s Pose for 10 seconds
Lunge to lean forward: repeat for 50 seconds, then hold Child’s Pose for 10 seconds
Lunge to fly: repeat for 50 seconds, then hold Child’s Pose for 10 seconds
Knee repeater: repeat for 50 seconds, then hold Child’s Pose for 10 seconds
High plank with leg lift: repeat for 50 seconds, then hold Child’s Pose for 10 seconds
Breathe: take five minutes to breathe and cool down