25 MIN PILATES WORKOUT || Pilates For Better Posture & A Healthy Spine (Moderate)

This 25 Minute Pilates Workout will help improve your posture. We will focus on strengthening our back and core, as well as stretching the muscles that are often tight to release tension and help us feel good. Enjoy! 😊
🌸 Mat from Liforme - liforme.com/
Use my code 'MOVEWITHNICOLE' for a discount.
♡ INSTAGRAM: @movewithnicole
🎥 Videography by Bodie Rex
♫ Music from www.epidemicso...
--
DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.

[@ludmilamaiolini6811]

I love that you encouraged us to thank ourselves for showing up. I never do that, I just blame myself when I don’t. This has been a great insight. I will do that everytime I do something important to me ❤️

[@reneldadueck9847]

This is an amazing comment. Thank you for this ❤ So true.

[@MaH80gd]

i felt the same!

[@aundreadowns894]

i’m watching this video almost a year after she first posted and that part spoke to me. it’s a friday night and i was just wanting to sit and veg out tonight but ive been making a effort to at least move my body a little bit everyday. i’m thankful for the body that i have and want to treat it better!!

[@jessicaplummer6752]

That felt sooooooo good!

[@liakosmi]

More posture correction classes please! That was a bomb for my "office" back and shoulders. So helpful, i am thanking you from the bottom of my heart!

[@elena-alinacorduneanu5467]

Love this pilates workout❤

[@0livita]

have done your workouts every day for the past *2 months now without any days off (have never done before) because you make me genuinely LOVE this practice. thank you for creating free content for viewers to use. you dont know how meaningful it is

[@learnwithnihan6396]

Did it work.?

[@InChristIDelight]

Same. I never ever enjoyed exercising and was never able to make myself be consistent, but I’m here with Nicole at least 5-6 days a week

[@girlygirl336]

did it make your back muscular

[@learnwithnihan6396]

Can you please answer?

[@purplesour00]

@@learnwithnihan6396KZbin doesn’t notify people when someone responds to their comment. But I can attest that it works if you’re consistent and being cognizant of your daily habits. I hope that helps! God bless 🙏🏽

[@aarteeram5285]

Hello Nicole. Please could you kindly provide more pilates workout for strengthening back and spine? Since we are all working and sitting in the office these types of pilates really help us. Thanks a lot.😊😊😊

[@anamariahanu4371]

This class absolutely saved my back. I always had back problems and bad posture, aches and all that. I started doing this class every other day for the past month and a half and my posture is amazing, I even gained 2 cm in height and haven't had a back ache since. I will forever be thankful for you Nicole ❤

[@meljapan5735]

I suffer from chronic shoulder and rib pain because of an injury I had 2 years ago, and this is the only video that has helped me so far. Thank you so much for this!! xxx

[@misoobin9606]

The only reason why I love pilates right now is because of you, Nicole. The way you explain how to perform every exercise is so clear (especially when you create combos into a simple exercise, making it harder but enjoyable) and that makes me enjoy each and every workout of yours and everyday I look forward to following along your classes. We're so lucky to have you here. The quality, content and workout classes are all top-tier and free -- that makes me really grateful for you. As always, thank you very much ❤

[@tinabader9558]

Same here ❤🎉

[@alisongara]

It's true!

[@Sara-ii5cu]

Thank you Nicole, this is exactly what I needed today. Please more of these posture/back workouts

[@tiinamai1]

Thanks for focusing on making our bodies FEEL good. I use your videos all the time, and my 6 year old has started doing them, too (because she really wants to, I don't make her 😊). I love knowing that she isn't being body shamed or told that the goal is to look a certain way, just encouraged to move her body.

[@kaylamay5761]

This is so important

[@nissrinehallou1780]

Just finished this new workout ! It was AMAZING ! Thank you from the bottom of my heart Nicole for making me feel good everyday !

[@cristenc.7886]

!!!!!!

[@missn111]

Same here! So thankful and appreciative for the quality of this workout that I can do with ease and peace in the comfort of home. I also feel that I can trust and truly follow Nicole's guidance unlike some other fitness KZbinrs where I'm thinking "this movement doesn't feel right" halfway into it. Nicole is a great teacher.

[@devan0806]

I have tried a lot of Pilates classes on KZbin. I have not found even one that makes me feel as good as I do when I finish yours, even though sometimes I have to modify to get through it. I hope you never leave KZbin. Thanks.

[@priyasharma5650]

I have been working out since 2014 and most of my inspiration has come from KZbin, i kept changing the channels to find the right workouts, in some cases the workouts were fine but there were no instructions as to its form.😢 In other cases there were timers where my only focus was to hold on rather than doing the workout right. NICOLE NICOLE NICOLE‼️‼️‼️‼️ You are someone who has reached the pinnacle of online training.✨✨✨✨✨ 🌟There are no crazy timers! 🌟No unattainable rep standards. 🌟No need to pause and rewind to look at the workout as following your voice is sufficient. ❤ Thankyou Nicole🙌🥰 You’re a magician🫶🏻

[@jeonghanpetrock]

almost got teary eyed when you said "thank yourself for showing up" you're the best!!

[@kaileyjohnston6178]

Nicole! I’ve been doing pilates with you for about a month & a half now & thought I wasn’t noticing any physical changes. But yesterday during abs progressions I noticed that I was able to do leg lowers without the support of my hands under me for the first time!! I’m getting so strong again, back to how I was when I was a dancer thanks to you:)

[@natalie.anna.]

Loved it ! Thanks ❤

[@Leggzi]

My wife and I are following you for years, you are an amazing content creator! You have opened my mind for Pilates, and my body feels way better. Keep on! You are the best.

[@LittlePenguinHouse]

Nicole I have to thank you because you're so giving, you've transformed my body and my life. I strive to be more like you: disciplined, successful, powerful and gentle, pure and kind all at the same time! And incredibly incredibly graceful

[@learnwithnihan6396]

Did you fix your posture?

[@learnwithnihan6396]

How about your shoulder s?

[@dosomething21]

I love this comment. she is actually so giving especially at a time where many instructions have made their classes paid.

[@omis097cecilia8]

@@learnwithnihan6396 yes. If you keep doing her workouts you will see such a big difference in your posture and shoulders. I had mommy shoulders (because i have a kid) and I really see a difference after doing her workouts for 2 months now. My body is changing and I’m loving it !

[@stefybrito]

Beautiful Nicole, thank you for helping me to be a better Mom , workouts help my mental health so much. Forever thank you ❤

[@nataliianakonechna3280]

I love what you are creating. Not only for the high quality of your classes but also for the vibes that you give. Thank you from the deep of my heart.

[@roxanabali2950]

I just did this a second time, and I already noticed so much improvement. Not just in my posture but also in the ability to do the exercises

[@maryjane8577]

Who is also always skipping forward to try to find out if you’re dying today or not

[@alisha3071]

🙋🏽‍♀️🙋🏽‍♀️🙋🏽‍♀️

[@yaimndz]

😂😂😂😂😂

[@michaelsmith3069]

I always do that first to prepare

[@whisperingoaks4841]

Haha yep

[@kamardinai]

lol seeing this comment as a skip forward to see if i should do it tomorrow morning 😅

[@9on33]

I’ve been doing your videos consistently and I see my results. Thank you Nicole 🙏 god bless you

[@kneubauer6413]

This was perfect - the exact right amount of intensity I needed, balanced with all the gentle movements. I DO feel like I suddenly have better posture. Thank you, Nicole! (love the kitty's guest appearance)

[@debbierock8769]

Thank you. I suffer with a bad lower back. Pilates and yoga mostly keep it in check but I’m going through a bout of sciatica so this was perfect. Would love a longer workout, maybe an hour. I still go back and repeat your early longer ones from time to time. 🙏

[@Gurabijas]

I just finished doing this routine, I can't express how grateful I am to you. I struggle with low back pain, I spend a lot of time sitting and these days in particular have been extra difficult because of the exam season. I was in tears this morning from the amount of tension in my lower back, and this relieved me immediately. Thank you again! ❤

[@lolalover24212]

I'm soooo bad at exercising but I've been watching your videos and doing at least 20 mins/day for 2 weeks now! Your routines are the perfect balance of strength and connecting back to your body, I don't feel like I'm falling behind and the emphasis is less on speed and more on control and feeling good. I can feel myself getting stronger each day, Thank you for your amazing videos!!!

[@elisabethnymann6306]

I haven’t really explored pilates before but after 5 days with a daily class I’m addicted. Thank you! 💖

[@claudiapalacios3670]

I like this posture and spine routine. This is my 6th week. I can finally hold reverse tabletop for a while. 😊 Thank you for these strengthening exercises Nicole. 🥰

[@acaciamorton-mack2420]

I wasn’t so graceful the first few times I did this routine. Now, the relief I feel from my neck and shoulders is magical!✨🌻

[@KristenRoseXOXO]

My back feels SOOO good after this. Love that your short workouts can change how my whole body feels☺️🫶

[@SarisRios-ob9vc]

I always do this specific video when I’m ‘pms-sing’ or when I don’t have big energy levels…..It really gives me push to keep working out during the week ✨ Thank you Nicole you’re truly THE best🧘‍♀️

[@KatherinePeacock-s2h]

hi nicole! ive been doing your workouts for a few months now and i have totally changed by relationship with my body! i look better, i feel better, and i always look forward to these workouts! keep it up!

[@aleia333]

I always find myself in tears while doing yoga and pilates.... I feel like it always finds something to release from my body. It always feel so nurturing. Thank you Nicole, I love your videos

[@tnysxz7]

Did this for the 1st time. Although I was not able to do this as perfectly as you did, still I'm feeling really great!! Thank you so much!! Will continue doing this❤

[@highka8033]

Have been doing this consistently for 2 weeks now have seen noticeable differences. It really helps me regulate my system early in the morning and start my day off nice and tall

[@marydavis2312]

I can’t believe 30minutes just happened. That was so delightful. Thank you! Also I was having an anxious day and the moment I heard this video start, I could not wait to get my body on the mat❤ Thanks Nicole❤

[@shesadreamer22]

It gets so addicting! I started five days ago and am hooked ❤

[@johnson23976]

After whole day of studying this was so beneficial for me to relax and improve my posture, I have been struggling with keeping my posture straight for a long time! Thank you Nicole!😅🥰

[@MakeupByDiana529]

A year out from having my son I finally have picked your videos back up and I feel so good. Thank you Nicole!! Please do these forever.

[@monicat5912]

Hi Nicole, i really love this session. I have a FT job that requires me to sit 8 hours a day and like most people, i usually forget to stand every now and then to release the pressure to my spine from the long sitting. your video here is amazing! every time i do it after work at home, my body feels right again. THANK YOU! Please make more teaching video for better posture and healthy spine! thank you again for your wonderful teaching! xx

[@mariellep.7321]

Merci Nicole, vos vidéos sont incroyables. Je ne m'ennuie jamais, il y a toujours des nouveaux mouvements qui évitent la routine. Bravo !

[@bradleygeorge9178]

Hi Nicole, my spine is messed up from a grappling injury including multiple herniated discs and flat-back syndrome of the lumbar spine. I recently came across your page and your spine routines like this one are already helping releive some of my pain! thank you so much

[@kristinemancillas8242]

These are tried and proven pilates classic moves that deliver results. Nicole knows what she's doing!

[@DIRKCELIS]

Thank you so much Nicole! My son (22) doesn't like training, but for a year now we have been practicing together (I'm 62) with your instructions 2 to 3 times a week! This is the only sporting challenge that he can persevere with motivation! We especially do this video for posture and back a lot. I suspect that in these times of sedentary fencing we won't be the only party asking for more of this kind? Thank you again for your perfect and unique approach!

[@kennethmontoya6731]

I always love doing this regularly to loosen up my spine and open my body I really appreciate all your videos they always give me a full body work out and I always feel amazing afterwards I really appreciate you Nicole keep up the great work see you in your next video have a wonderful weekend and be safe 😊

[@anniebit]

I was dreading working out today because 11 hours of school and then the HOT WEATHER! but I loved every bit of it!! I am so glad to join you Nicole, THANKYOU!

[@carolkyarborough2750]

So happy you did a new class! I need help with posture, I have contacted you before. I have the Lumbar Spine fusion. L1-S-1!!! I am moving great a year after my surgery. I credit the classes I take from you to be a large part! I can perform all exercises except the lying on my stomach and lifting my legs up! No can do and I skip that part! Great Class! Thank you 😀 Carol

[@marinamclaeese-sl8fy]

My fave workout and last workout of 2023 - thank you Nicole for your wonderful channel!

[@sherineabboud1844]

As a dentist with terrible posture and back pain, THANK YOU! This video is amazing and I will definitely be doing it daily! ❤

[@harryr9729]

I like how you explain what you are doing whilst also showing it!

[@lisarobles1889]

I just wanted to say thank you for this video!!! I have severe neck and shoulder pain and am actually getting surgery for my neck and this video is a lifesaver in terms of providing some relief- even on days it feels like it’s impossible to find any! I’ve been doing your videos for over a year now and have noticed a difference in my appearance but also how strong i feel in my core-Im a move with nicole stan forever!😭

[@corykong6510]

what physical changes did you notice? and are you solely doing her pilates workouts?

[@cristinavalle117]

Nicole, I dont know if ever read this, but I really want to thank you from the bottom of my heart. More than the phisycal aspect of the exercises, you have no idea how much my mental health has improved with you. With so much going on in the world, you are like a safe place for me, specially having no job at this moment, when going to a gym or doctor is something i can afford. Thank you so much! So much love from my country Costa Rica! ❤

[@marjoriebannister3634]

I turned 62 last week. I try and do one of your workouts 5x week...I think i am fitter than i have ever been. Thank you dear Nicole, x

[@i.greene]

I did this class a few times now and love seeing how stronger I got.. was able to properly do everything today! Thank you so much, my hunching-in-front-of-a-computer-back really needed this!

[@ering.3978]

I was definitely sitting taller at the end, a perfect way to start my day! More classes for posture, they are so helpful!! 💚

[@saorispencer3392]

Thank you for the top notch video as always. 🙏 Not to mention your elegance and strength, but your instructions are simple yet so on the point. I really appreciate that very much. You are the best!

[@krissystern9274]

Great class! I’ve been working on my posture for some time now and it has vastly improved this class will be one I revisit often!

[@Frinaer]

Wow this is so helpful I need a gentle pilates today n already repeat ur gentle videos thousand times,now I'm glad u made this posture pilates❤

[@zenrelax4619]

Im crying after this class with you, dear Nicole... It took so long time after my last physical activity and my body sooo weak now, thank you for motivation to moving again❤

[@aderonx]

My posture thanks you Nicole! We are so grateful to you and this lovely community! ❤❤❤❤

[@bluelola4480]

Another favourite set of exercises. I am training nearly every day (except when sick) and my body is in such a great form now. Thank you sweet Nicole ❤

[@DitzyAngel911]

I love all of your videos Nicole - but this one was next level! I feel I'm 3 inches taller already!

[@Bgood7637]

I always feel amazing after this workout and all the stiffness in my back is gone. So good Nicole. ❤

[@ijulemsogreta]

Hello, dear Nicole! Thanks for the great workouts. Thanks for the back and posture workout, i really need posture support❤

[@alinreise]

thank to you i can FEEL my body. its so important. your classes aren't simply sport. it's more) and i feel really good after this every time. i feel that i can CONTROL my body. so soft. love this sense. thank you sooo much💚

[@melinakhiabani5220]

I love your videos, sometimes I'm out of breath but the reminder to breath is what keeps me alive

[@emilyfiona5014]

just had to tell you this: i had the worst neck pain featuring headache yesterday and the days before, did the workout yesterday evening and it is completely gone. thank you so much, this was just great. i feel a bit taller already;)

[@ketovore133]

I love your voice and breathing instruction so much Nicole! I swear that's the secret to your workouts❤

[@marinav1796]

This is one of my favorites! Today we did it together with my mom, she is 63. She liked it a lot. Thank you Nicole!

[@scoldilox]

I have an interview today and this gave me all the fuel and love I needed ❤ thank you so much Nicole I adore you and your classes!

[@Around_Anni]

Hi Nicole, as a person who has scoliosis. This workout is helping me giving more strength to my lower back and reduce my back pains. Thank you so much for making these amazing pilates workout videos

[@ansvt]

Absolutely love your monthly routines! Please continue making them. And I love that you encouraged us to thank ourselves. Didn't know that I really needed that!

[@ifiwasyou_idwannabemetoo]

thank you, Nicole! my posture is amazing because of u.

[@Julie-fs6vv]

I fractured my sacrum 4 months ago. I have not been able to work out at all without extreme pain. I saw this class and decided to try again. I feel ok after finishing. Thank you for making wonderful videos!

[@noriahubert3017]

Thank you Nicole. My back shoulder pain is gone after this workout.. many blessings to you ❤❤❤

[@JennyLee-x6k]

These really are the best pilates vids on KZbin, thanks so much Nicole! Perfect mix of enjoyment and workout :) Does anyone in the comments have any tips, when Nicole says "exhale exhale" during pulsing exercises, silly question but when do you inhale? there doesn't seem to be enough time between "exhale exhale.. exhale exhale" . Or do you do a short inhale in between them? Any tips welcome! Huge thanks again Nicole for these fantastic videos!

[@noah-x4x]

this one was a challenging one for me! but I loved it so much and already feel my posture improving.

[@Saja2503]

I do your classes every day! Thank you!!!🥰🥰🥰You do amazing job!🫶🫶🫶🫶🫶

[@Tatyanapbrandon]

This is a really helpful class. Release all of the tightness in my neck from computer work. And calming! I've done it three times now, adding to my weekly routine :)

[@unicornishcornish]

Thank you Nicole. This is pure pleasure after a stressful day at my desk job.

[@artemisiasofia647]

Doing Pilates with you has improved my posture soo so much, thank you darling ❤❤

[@natalie4623]

For the past week I had a wish to find yoga or pilates video for spine. I've got a new job and my back is really stiff from long sitting. Wish suddenly came true)) thank you Nicole

[@hansenita]

I have lower back issues and this one is perfect fof feeling better! Thank you

[@riyadadwal4582]

I love doing pilates session with you everyday…best part of my day 😍😍😍

[@MichaelaGap]

I can honestly tell the difference in my posture each time i've done this workout. Thank you❤

[@irissssssss]

Thank you for this workout. I almost didn't show up for myself tonight, but I did it and thanking myself for doing that was all I needed. I am struggling last 3 weeks to exercise. Some days are just tougher than other...

[@janeluck4174]

This is my favorite class, Repeated it so often, thank you,

[@kennethmontoya6731]

Thanks Nicole I love repeating this practice for spinal strength and for posture really feeling amazing after doing this I really appreciate you have a wonderful evening

[@user-vj6il6bj5l]

I work remotely so this is the perfect video to keep better posture!! I’d love to see more workouts like this! Thank you Nicole😊❤

[@veramoniz2669]

Thank you so much. Today I had the intention to do a class for the spine or posture, and just in time you launched this workout. Perfect 👏🏼👏🏼👏🏼💝🌷🌷🌷

[@mariagraziasoraci703]

Many blessing from the waves of the Tyrrhenian sea to you Nicole and every single person enjoy this beautiful class❤😊

[@aichaldd8588]

I thought this is easy and I can do it but it's so hard omg!! But I have a really bad posture so I'm gonna keep going with this until i feel my posture is getting better.

[@ElisabeteSilva-wb6md]

Hello my dear Nicole! So happy to have so many followers, but I'm not surprised that you're really the best I've been following your channel for three years and making all the videos and there's not one I don't like! I loved this one! Thanks for everything Elisabete from Portugal

[@lindsaypatterson5275]

This was just what I needed! I threw my back out last week somehow, and had to take a break from doing your videos almost daily. I'm close to recovered now and these are the perfect moves to get moving again :)

[@vickyvratti6652]

What a fantastic workout that was Nicole! Thank you so much,kisses from Greece! xxx

[@catherinedannaoui1766]

My back was so sore before doing this... can't believe how much better and opened up I feel 💛Thank you always Nicole! 🙏

[@patriciamargarcia3959]

One of my ever favorites workouts ❤

[@irenebarison1815]

much needed video! i was looking for a pilates class to improve my posture and as always you came to my rescue 💖 i wish you and anyone reading a lovely day!

[@theodorapanagiotidi6118]

What I love about your magical content is that I don't "have" to show up...I "want" to show up. You are an amazing soul! Thank you for spreading light into this world with this beautiful channel you have created 💞 light and Love to you and all. 🤍

[@cathdannaoui5307]

Thank you Nicole for always showing up for US! Great class.

[@KylaKimforyou]

I really love this class ! ❤ It helps me to find strength and be stretched and energized. Thank you so much, Nicole! 😁

[@marysecaparros5783]

Merci pour ce super cours avec beaucoup d élégance.