40 MIN FULL BODY PILATES | Deep Activation & Strength | Moderate–Intermediate

Описание: This 40-minute full body Pilates workout focuses on deep activation, strength, and control through slow, intentional movement.

We’ll begin on the mat with opposite arm and leg work to activate the core and build stability, flowing into controlled push-ups that connect the upper body. From there, we’ll stay grounded on the mat to strengthen the back and shoulder blades using dumbbells, emphasizing posture and deep muscular engagement.

Next, we’ll move into a standing series with dumbbells to activate the arms and back while maintaining full-body connection. We’ll finish back on the mat with a deep core-focused section, using one dumbbell to challenge stability and build strength from the inside out.

This workout is low-impact, and designed to activate the entire body without rushing or relying on momentum. It’s ideal for anyone looking to improve strength, posture, and full-body awareness through Pilates.

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Timestamps:
00:00 Intro
00:26 Mat Sculpt — Glutes, Thighs, Arms, Shoulders & Back
20:33 Standing Sculpt — Back & Arms
24:11 Deep Core — Slow & Controlled with one dumbbell
33:04 Full Body Stretch & Cool Down
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Equipment needed:
• Mat
• Dumbbells (1–4 lb recommended)

Move slowly, breathe deeply, and focus on full body activation throughout the workout.












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DISCLAIMER

Please consult your physician before starting this workout. This exercise video may not be suitable for everyone. If you experience pain, dizziness, or discomfort at any time, stop immediately.

By participating, you do so at your own risk. SUNsculpt is not responsible for any injury, loss, or damage that may occur as a result of following this workout.