Total Body Toning for Beginners | Pilates Bootcamp With Cassey Ho

Total Body Toning for Beginners | Pilates Bootcamp With Cassey Ho


Hey, guys. Cassey here, and welcome to our
first episode on Livestrong Woman for Pilates Bootcamp. I’m so, so, so excited to get started.
We’re gonna tone up your arms, your abs, your butt, your legs — everything. You’re gonna
be so sore tomorrow. Are you ready to get started? I am. Let’s go ahead and do this.
Alright, so you guys wanna go ahead and lie forward on your mat. Bring those hands right
in front of you, tuck that chin into your chest, and slowly roll down, with control,
vertebrae by vertebrae. There we go, nice and slow. Now, I want you to tuck that bellybutton
into your spine. Really press that low back into the mat the right here. And go ahead
and grab that right knee. Bring the head, neck and shoulders up into Pilates stance.
Meaning, you’re all the way lifted right here with the upper body, bellybutton is pressed,
okay. Now go ahead and lift up the other leg. We’re gonna start out with something very
simple: We’re gonna go into our Straight Leg Single Leg Stretch, okay. So hit that music
for me, and we’re gonna go to the beat, and we’re gonna have a lot of fun. Inhale through
your nose, exhale through the mouth. And here we go: We’re going to pull, pull, switch.
And pull, pull, switch. There you go. Just really simple right here, warming up that
core. Good. And pull it towards that chest twice. Switch. Good. Pull, pull — a few more.
Three more. And two, pull. Last one. And pull, pull, switch. Hold right there. Now we’re
gonna take it up one more level. We’re gonna go into a Single Straight Leg Stretch. Go
ahead and grab behind that ankle, knee, or cap, and lift up that leg as long as you can.
If you’re feeling like you’re not that flexible right now, slight bend is totally okay. Alright,
same thing, but this time we hit the hamstrings. And you’re going to pull, pull, switch. Switch.
Pull, pull, there we go. Beautiful. How do you feel? Oh, I love this. I feel like my
abs are getting all warmed up. My hamstrings are not so tight anymore. Pull, pull. Let
me hear that breath. Good. Three more. And two. And one more. And I want you to hold
it right there. Inhale through your nose. On the exhale, go ahead and bring both legs
into a tabletop position. Hands forward. Now let’s go ahead and give that head a break
— especially if you’re just starting, your head can get really tired. But what you wanna
do is really lift up, make sure the shoulders are off the mat, but your eyes are on your
knees. If you’re gonna look up at the ceiling, it’s gonna hurt your neck. Alright, hands
forward, right into the Hundred. Here we go: We’re going to inhale — 2, 3, 4. Exhale — 2,
3, 4. Inhale through the nose and exhale through the mouth. Inhale — 2. And, exhale. Good
— a couple more. And exhale — 2, 3, 4. Lifting those legs up towards the ceiling or the sky
if you’re outside. Keep that breath. Keep pumping. I want you to feel air fanning your
butt right here. If you’re not feeling that air, you are not fanning fast enough. Press
those heels together, toes in a nice “V” shape. How do your abs feel? I’m definitely feeling
this right now. Good. Eyes forward. If your head is tired, though, feel free to bring
it down onto the mat. Two more breaths, let’s go. Inhale — 2, 3, 4. Exhale. One more. Inhale
— 2, 3, 4. And exhale — 2, 3. Bring those legs down to a 45 — can you hold it right
there? Alright, I’m only gonna give you a couple to do here, because these are challenging.
Let’s go. Inhale — 2, 3, 4. Exhale — 2, 3, 4. One more, you got this. And exhale — 2,
3, 4. Bring those knees in and that head down. Oh, my abs — they feel so good. Alright,
I’m going to go into a Double Leg Stretch. Lift up into that Pilates stance, hands right
by your ears, I want you to reach your limbs as far as you can. Press, hold it right there.
And circle it in as if you were in a bath of oil. And reach for two. Bring it in for
two. Really tucking your head into that navel as you reach in. Reach — ugh, my abs are
dying. They feel so good. You’re gonna give me three. Come on, long fingers, long toes
— 2. And last one. I need you to reach and hold. Hold it right there — give me 5, 4,
and 3, 2, 1. Bring it in and down. Oh, that was so good. I’m gonna continue to kill your
abs, and then we’ll get into other parts of your body, okay. Give me a classic Double
Leg Lift. Both hands behind your tailbone right here. Relax your shoulders into the
mat. Tuck that bellybutton in, tailbone into your back right there. Go ahead and lower
those legs as low as you can. Nice and slow, and reach — good. Now, if you’re a beginner,
keep it bent, don’t go so low. Nice work. Let’s go down all the way. And exhale, lift.
Make sure that low back is pressed into your mat. Very good. And lift. And down, go a little
quicker. Here we go. Up for two and down for two. Exhale, lift. And lower. How about two
more? Let’s go up and down. Last one, bring it up. I want you to hold it right there.
Let’s bring those legs out and in. Whew, talk about killing those lower abs, right. It’s
getting rid of that lower belly pooch. Three more, let’s go — 3 and 2. One more — 1.
Bring those knees into the chest and give them a big hug. Good job. Rock the knees side
to side. Inhale through your nose. Exhale. Bring those hands long behind you into the
Pilates Roll Up. Inhale through your nose. On the exhale, peel your back off the mat.
And hands all the way towards the sky. Tuck that chin in and slowly roll down, with control,
as slow as you can, good. Hands long, inhale. Exhale, reach. Really lengthening that spine,
pretend there’s a crown right on top of your head, and you don’t want to drop it once your
up here. Then round out that back, slowly, with control. Do you know how many crunches
equals one Roll Up? Just give me a guess. I’ll do one more, and then I’ll give you the
answer — keep thinking. And coming down. Okay, if you haven’t already typed down in
the comments below what you think it is, the answer is 6. 6 crunches equals 1 Roll Up — did
you know that? Because you’re engaging all of your core, not just your upper abs, not
just your lower abs — the whole thing. Last one, and we’re gonna get all the way up. Exhale,
reach. Very good. Okay, now let’s get in some arm work, shall we? Onto all fours for me,
guys. And I want you to really lengthen that spine. Again, beautiful Pilates posture, right.
We’re gonna go into the Oil Rigger. Your hands are gonna be right underneath your shoulders,
and we’re gonna attack those triceps. So, go ahead and bring one leg up. If you’re a
beginner, what you wanna do is bring your chin close to the edge of your fingertips,
okay. So we’re gonna go down for two and lift for two — making sure you’re sucking the
bellybutton in. Very good, down. And lift. Now if you can’t go all the way down, and
you’re right here, that’s okay — it’s all a progression. Let’s go. Down for two and
lift. Try to keep that leg straight. Down for two and up. You’ve got it — two more.
Lower and reach. One more — come on, as low as you can. And bring it up, switch. Very
nice. How do those triceps feel? Feel good? And we reach out that other leg, eyes forward
— here we go: Bring it down for two and lift. So nice. How’s that form doing? I know you
look gorgeous out there. And reach. Very good. Press. Exhale, lift. And feeling those arms
burning — I love it. I love being sore the next, and I know you do too. Secretly you
do, right? Good, keep going. Three more. And reach. And give me last two. One more — go
ahead and hold it down right here. Hold it and reach it up. And go ahead and bring it
all the way down. Very nice. Okay, arms are dead, time to attack the booty. I want you
to go into Grasshopper. So knees as wide as your mat. You’re gonna bring those big toes
together. Hands underneath your chin. Just rest, just rest right on there, as if you’re
laying down — but you’re not, because we’re gonna workout your butt right now. So what’s
gonna happen is your gonna lift up quads off of the mat, squeeze your butt cheeks together
— like, literally, you have to squeeze them, and then come down. Okay, now reach and lower.
Reach and lower. Do you feel that? It’s like you don’t even have to try and you feel it.
And down. Reach and lower. Good. Up and down. Now just relax that chest here. You don’t
wanna do this funky thing: A lot of people like to go like that — no. What you’re going
to do is keep that upper body pasted into the mat, and just lift your booty. Good. Nice.
Squeeze your butt. Lift. Okay, I’m gonna kill you with the next one. I want you to hold
it right here, then we’re gonna extend the legs into a Leg Extension to get those hamstrings
— reach, reach. Good. Out, out. Nice work. You’re gonna give me 5, and 4, 3, 2. One more
— hold it right there. Ah, feel it. And bring it in together. And down. Oh, that feels so
good. Let’s get into your Plank and work your whole core, okay. So, hands right in front
of you into a sphinx. You’re gonna go ahead and bring your toes underneath you. We’re
gonna inhale through your nose. On the exhale, lift up into a plank. Beginners, go ahead
and come onto your knees, alright, if this is a little bit too difficult for you. Otherwise,
push yourself to 110 percent. Make sure that tailbone is tucked, that bellybutton is sucked
in. Hold it right there. Now this is a really good workout to do while you’re watching TV
and a commercial comes on. So you’re still working, but it’s kind of effortless, because
you don’t actually have to move. It can be lots of effort, because you’re really sucking
in that core and working that whole body right here. Keep holding. Now a few things to keep
in mind: You don’t wanna be sinking down low like this. You don’t want your butt to stick
up like that. You wanna make sure it’s at an even plank. Good, hold it. Give me 5, 4,
3, 2, 1, and down. Very nice. Press it back into a Child’s Pose. Inhale through your nose.
Exhale through your mouth — really release that air. Press your chest into your knees.
Give that low back a nice stretch. One more time, inhale and exhale — reach those fingers
forward. And now we’re gonna end with a bang. We’re gonna hit those obliques with your Side
Plank Dippers. So onto your elbow, make sure you line up that wrist and your knees against
the edge of the mat, okay. So hands right on the hips. All I want you to do is to lift
up. Create a little space right here and then come right back down. You got it? Let’s lift
and lower. Press and down. All the way. Good. Now for those of you who wanna make this a
little more challenging, go ahead and bring it onto your palm right here. And lift and
lower. Notice how we get more of a stretch right here. You wanna press and up. Inhale
down, exhale lift. Uh, do you feel that? Well, if you don’t, you need to go a little bit
lower. Good, give me 5 and 4, 3 — we’re so close — 2. One more — and 1. Extend that
arm, hold it. And bring it down. Okay, let’s even it out on the other side, because I can’t
have you wobbling around. Gotta be even. Line up those knees with your elbow right here.
Hands on the hips. Let’s go: Reach and down. Exhale, inhale — you got it. All the way
up, just slightly touch that hip. Good. Give me 5 and 4. Good — 3. Now we’re gonna bring
it up onto your palm — we’re really gonna push it here. All the way up. Okay, ready?
Let’s slightly touch that mat. We’re going down and lift. Lower and lift. Really getting
rid of that muffin top. I know you guys don’t like your muffin tops, so kill it right now.
Good, give me five more. Come on, touch the mat and then pull up. Touch and pull. Good.
Last two. One more. Down and up. Extend that finger towards the sky or the ceiling, wherever
you are. And go ahead and take everything down. Whoa, good job, guys. Did you feel all
of your muscles working, because I totally did. You’re gonna be so sore the next and
the day after. I want you to let me know in the comments below what you thought of the
workout, and which one was your favorite exercise. And if you think this background is totally
rockin’, because I am in love with it, make sure to subscribe to Livestrong Woman, so
you can see our workout next week. And until then, work hard. I love you so much, bye.
And it’s giveaway time. Because of the new launch of the Pilates Bootcamp show, I wanna
show my love for you and give away a yoga mat and an oGorgeous gym bag. So to win, all
you have to do is leave a comment down below, and let me know what’s your favorite Pilates
exercise. Really simple, right? Alright, good luck.

100 comments on “Total Body Toning for Beginners | Pilates Bootcamp With Cassey Ho

  1. Enjoy Life Smile💫 Post author

    The roll ups are though but my fave…this was my first time trying this form of exercises (I crossfit) and im feeling great and no headaches! Im sold

    Reply
  2. Bebebeauteous Post author

    I'm getting back into fitness, and this is great! I'm just getting super sore in the neck! My favorite were the full body rolls! I can really feel my abs working when I do them 🙂

    Reply
  3. kristina phillips Post author

    I have to say that you are amazing and you know how to work your body , now my favorite exorcise was the single leg stretch omg my abs are still on fire I've watch this video and your other videos like 10 times bc I want to conquer it, thank you for your work

    Reply
  4. Virgilia Cebrian Post author

    Thanks, Cassey been looking for Pilates on YouTube … I picked you coz you're so much fun and full of energy😀

    Reply
  5. Evelyne Marie Post author

    I recently started doing yoga in school and i finally bought myself a yoga mat and i came across this video! i absolutely love the workouts and your enthusiasm! i actually wanna keep going! I look forward to doing this as a daily routine. Than you do much Cassey!!

    Reply
  6. erika coria Post author

    cassey!! congrats con your vídeos… I want to ask you , if I do it every day how much time untill I ser results? thank you and sorry for my english

    Reply
  7. Jennessa Holland Post author

    This was the hardest thing I've ever done I swear lol. Will definitely be using this workout every week

    Reply
  8. Wasan Alzayyat Post author

    hi cassey I subscribed just now and I watched some of your videos and I'm loving it i will start doing it soon hoping that I will loose all baby fat wish me luck 😉

    Reply
  9. gallan tresse Post author

    doing this workout with you is really fun. you're so positive :). "double leg lift" and "the roll up" were my favorites.

    Reply
  10. ImaLittle TeaPot Post author

    yes perfect wake up excersise. thank you. i really enjoyed the butt workout. x ps. love you too

    Reply
  11. suetralela Post author

    hye cassey! I'm a beginner and planning to tone up my muscles since they look so pathetic lately huhu.. can I ask, how frequent I need to do pilates in a week? thank youu

    Reply
  12. Jessics Rye Post author

    I love these videos they make me feel great, do all the exercises are wonderful but my favorite is a Ab roll up

    Reply
  13. Carson Spencer Post author

    I love but hate Pilates so much! favorite from this set is the oil digger. It's so fun

    Reply
  14. Shannon C Post author

    Loved how quick this was! It worked my entire body ans your enthusiasm is amazing also. woohoo.

    Reply
  15. K Jane Post author

    First time doing Pilates, your instruction was great. Precise, easy to follow, and FUN! Thanks

    Reply
  16. Jiwon Post author

    Really love the side hip lift for obliques. ! The entire video is great though! I really like how most of your videos workout all the best target areas but not necessarily the traditional boring exercises you usually see. <3<3<3

    Reply
  17. Cin Coo Post author

    your good I felt all of it….but just beginning today….don't know the names of the moves just yet….but this was great before going to work

    Reply
  18. Ashlee Caliguire Post author

    This is a great a great exercise, and its only 15 min, Im just starting out but she is great my favorite pilates pose is the hip lifts. I'm starting in a whole new fitness world amd would love to find the rest of her workouts

    Reply
  19. TheKaijaS Post author

    This was an excellent 15 minute workout! It's often difficult for a video instructor to balance enthusiasm without being too in your face, and this woman does it beautifully. love her, defs doing this again!

    Reply
  20. Cheyenne Wilcock Post author

    hi im cheyenne wilcock and i just had a baby and i habe so much fat on my hip and i just cant seem to lose it. can u help

    Reply
  21. Pelaiah Barner Post author

    This was a great video. I've just started doing Pilates again after having 2 babies so I'm trying to get back into my routine excercise. Thank you! All of it was great. Will definitely do it again!

    Reply
  22. Teresa Vozzy Post author

    I absolutely love Pilates! I would love to see more upper body exercises. The push-ups " are my favorite. 😉

    Reply
  23. Jordan Smith Post author

    First time doing this. As an unfit person, I struggled at some points. But overall the work out is manageable, I will continue to do this and build up my strength and endurance.

    Reply
  24. 국가공인 브레인트레이너_니모 Post author

    I love u r workout routine Cassey! lots of love from Seoul. My favorite was the grasshopper! great lower butt workout

    Reply
  25. Alyssa Evansky Post author

    i have a question…. i have been gaining weight all over the place since having my children and i've noticed that your videos cover most of the body's problem areas. unless i have yet to come across it, is there a pilaties workout that targets the back? I feel like if i get my core and back in shape then the rest should fall fairly easily into place with continuing the workouts.

    Reply
  26. Miles And darron 2005 Post author

    Your fucking rubbish u maid my class do this crap u better delete your vids and your channel or I will hack u

    Reply
  27. Heike Vetten Post author

    God bless you !! Thankyou the workout was fabulous!! I have been doing Pilates since Mari Windsor!! Wow this was great!!🙏🏼🕊🙏🤗🙏🏻💦

    Reply
  28. Conor Mitchell Post author

    Is it just me who doesn't feel anything at all with the obliques exercises? Like even on the harder one?

    Reply
  29. Shipley Allinson Post author

    So good to be back doing Pilates. I like the plank best–feel it the most. Love your happy personality too!! Shipley Alanson

    Reply
  30. Sarah Mckenzie Post author

    New to Pilates so just learning pose names. Regardless, love them all. Looking forward to feeling stronger!

    Reply
  31. vonda cunningham Post author

    I found these videos just a month ago and have watched them every morning since. My body has already toned up from what it was. I entered my fifties and wanted a different exercise than going to machines. Cassie is knowledgeable and fun to listen to. Thank you for doing these videos!

    Reply
  32. ChampiMonde Post author

    did your other beginners pilaties yesterday and this one today. I can't wait to be able to do the roll up sit up I just really don't have enough lower abs yet… I can't wait to be able to do it! thanks you are a great help!

    Reply
  33. Cecilie kiørbye bertelsen Post author

    goiing back to this workout when i have had a break in my workouts, this one is so good for beginning 😀

    Reply
  34. Jaime De Simone Post author

    Thank you Cassie! Just after 3 lessons my belly is going down! PIlates is perfect because it does not hurt my body ( I tried a lot of other workout and I always hurt myself). Thank you!!!!!!

    Reply
  35. Ofeliavw Post author

    I wouldn’t say the grasshopper is my favorite, but it’s the one I’m going to work on! Thanks for much for the video. It was great. Planning on incorporating this into my workout routine.

    Reply
  36. Eman Almadani Post author

    New to join and just started following your Pilates classes since one week ago. Love it and the most important thing is that it doesn't hurt my knees.. waist excersice was the best

    Reply
  37. Jennifer Dasteel Post author

    Loved this quick beginner workout. I would also love if she talked more about strength and less about getting rid of “muffin tops” etc. we can be body inclusive as the focus of the workout for everyone on the self care and fun of exercise itself. That way if the motivation is physical or mental or emotional that’s for the viewer to decide and push themselves in those areas. Loved it and can’t wait to do this one again when I have a break while traveling!

    Reply
  38. Jacqueline Price Post author

    Thank you that was the first time doing the stretches you introduced. looking forward to adding to my list of excersises

    Reply
  39. Lotus Post author

    I really Loved this, thank you so much!
    I have a slipped vertebra in my back and have realised how important it is for me to strengthen my core and to start using my body after 1,5 year of being quite stagnant. Your passion, brightness and understanding helped me have a beautiful workout, challenging but not painful, and to feel motivated and supported. Also, the length was great, really helpful to get going and to get a feeling of accomplishment with a good amount of challenge.
    Thank you for sharing your wonderful gifts! <3

    Reply
  40. Chase Macfarland Post author

    You are awesome!!! How do you talk during these!! My favorite exercise are the set-ups!

    Reply
  41. Deborah Payne Post author

    Hi Cassey my fav would have to be the backward leg lifts. Everyone says I have a great booty! thanks to you! Love your work! xx

    Reply

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