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Tone and Stretch Exercise



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Find more length so you can tone and stretch with this 30 minute at home Pilates routine.

✷✷✷ Sign Up for the FREE 5-Day Pilates Workout Challenge: ✷✷✷

This Pilates class is perfect for Pilates beginners or if you just want a gentle movement experience. You’ll stretch, lengthen and tone the body all while breathing deeply throughout the class. This routine provides beginner level Pilates exercises and stretches so you can release tension and leave the mat feeling uplifted for the rest of the day.

This is a Pilates workout with no equipment besides a cushy Pilates mat.

➜ At Home Pilates Mat:

Affiliate links used. I receive a small commission when you make a purchase via affiliate links but it’s no extra cost for you. Thanks for supporting my channel and working out with me! 🙂

I hope you’ll roll out your mat and join me for this Pilates workout.

– Beth

You can do this workout alone or with the Tone and Burn Workout:

If you like short and effective Pilates YouTube Workouts, try this these Pilates Mat Classes:

If you like to use equipment during your Pilates routine, try these Pilates classes:

You can also connect with me on:

Beth Sandlin from Trifecta Pilates LLC strongly recommends that you consult with a medical provider before beginning any exercise program.
Video Rating: / 5

Hi, I’m your Studio Tone It Up trainer Stef! Join me at for a brand new foam rolling routine to stretch and refresh your beautiful muscles.

Foam rolling has so many perks! It helps release knots in your muscles, which will increase your mobility and circulation. Foam rolling also boosts your workout performance and even lessens your chance of injury ~ so amazing! I love to foam roll before and after a workout or whenever I can squeeze in time!

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  1. Cassandra Allen

    July 19, 2021 at 7:36 pm

    Brilliant stretch, I feel all nice and tingly now – thank you.

  2. Ameenah Kaplan

    July 19, 2021 at 8:04 pm

    Awesome class!

  3. Fired Up Dance Fitness

    July 19, 2021 at 8:55 pm

    What is the alternative for people who because of tight hips cannot sit in a crosslegged position?

  4. Dinora Norte Rubio

    July 19, 2021 at 9:28 pm

    Great morning stretch!! Thanks Beth!!

  5. Cynthia Covington

    July 19, 2021 at 9:30 pm

    I really appreciate how you emphasize form. Your descriptions of how you should be going through the movements is so clear and really helpful in applying. Thank you!

  6. Anne Chabot

    July 19, 2021 at 9:44 pm

    excellent way to start my day!! thank you.

  7. Liz Wenger

    July 19, 2021 at 9:54 pm

    Thank you Thank you Thank you… my neck and shoulders are so relieved. and I feel stronger!

  8. Shumail Ashraf

    July 19, 2021 at 10:10 pm

    This was excellent

  9. Susan Geller

    July 19, 2021 at 10:35 pm

    Fabulous way to start the day given some kinks in my backs and hips that are keeping me from some of my usual routines. I'm going to keep this one in my rotation. At the end of the class, I can feel my body is actually stronger than 30 minutes ago.

  10. Sophia v R

    July 19, 2021 at 11:31 pm

    It hurts the top of my feet when I ‘have’ to sit on my knees (I know, I am really not flexible ). Is it better to turn to another one of your videos? Or can I do them while sitting differently? Thanks very much for all of them 🙂

  11. diane brown

    July 20, 2021 at 12:10 am

    Love Trifecta from the U.K.

  12. diane brown

    July 20, 2021 at 1:07 am

    Great workout Beth thanks for keeping me fit in these difficult times

  13. Didi Gold

    July 20, 2021 at 1:40 am

    Did the tone & burn class before the tone & stretch and it's a great combo. Thanks Beth for all of these wonderful videos.

  14. Sally Hughes

    July 20, 2021 at 2:28 am

    Another great workout, thanks Beth! I feel ready for the day ahead 🙂

  15. Robyn stewart

    July 20, 2021 at 3:24 am

    I really enjoy your classes, Beth. Such a great choice of type of class, all depending on ones needs at any time. Thank you

  16. Karen Preece

    July 20, 2021 at 4:03 am

    Great stretching after a day of hiking on the cliff paths and woods with my furkids . Thanks Beth

  17. Angie W

    July 20, 2021 at 4:05 am

    Another GREAT workout!! Thanks Beth, you ROCK!

  18. Kate G

    July 20, 2021 at 4:44 am

    This is the perfect level and your instruction is very clear, thanks so much!

  19. Thalita Alcântara

    July 20, 2021 at 5:15 am

    Always wonderful! Hugs from Brazil! Thkx

  20. Sarah Beard

    July 20, 2021 at 6:03 am

    Brilliant thank you. Really enjoy your gentle tones and encouragement

  21. Tone It Up

    July 20, 2021 at 6:19 am

    Hey babes! Join me at for new foam rolling routine! This is the first vlog in my new series ~ Post-Workout Refresh With Stef. Comment below and let me know what you want to chat about next. Can't wait! xxo Stef

  22. Ecotwigs

    July 20, 2021 at 6:45 am

    I loved this video, got a new foam roller because I wanted to try it. Oh Boy do my muscles feel GREAT! Thank you for sharing. mUch love to you. Do share more videos on tips about right recovery and rest.

  23. Francisca Gachett

    July 20, 2021 at 6:47 am

    Loved this! Thanks Stef! I love to foam roll after long runs (8 miles +) It's usually how I end my after run recovery session.

  24. Megan Ainsworth

    July 20, 2021 at 7:11 am

    Hit muscles I didn’t even know existed! Thanks Stef! Like the foam rolling routine in the app a little better though, as it’s somewhat slower and more guided. Really needed this today

  25. Mr_Blaha

    July 20, 2021 at 8:07 am

    Ima dude and found this helpful! Thanks!

  26. Kristy S.

    July 20, 2021 at 8:54 am

    Super helpful! I have a foam roller but never knew how to properly use it. I am a vet tech and am on my feet for 12 hour shifts, so have been trying to incorporate more TIU yoga and stretching on my days off. This morning I took 45 minutes for myself to do just that, including this vid, and I feel so great. Thank you for adding to my intention of self care today!

  27. KrksUla

    July 20, 2021 at 9:39 am

    I like this a lot 🙂 Are there going to be more like these recovery videos here on YouTube or in the App?

  28. Kaitlin Cleghorn

    July 20, 2021 at 9:53 am

    LOVED this video!! I was really needing a good foam rolling routine to follow. I typically have very sore muscles and chronically tight shoulders and upper back. Any good tips for foam rolling or just working out knots in the traps and around the scapula? Hoping to incorporate foam rolling in the morning after my TIU workout, and at night before bed 🙂

  29. Disney Mom Life

    July 20, 2021 at 10:08 am

    Love this!! Just did a foam roller workout in Studio TIU. Will this be added to the app?

  30. Kristy Russell

    July 20, 2021 at 10:34 am

    I LOVED this. Thank you so much!

  31. Ash

    July 20, 2021 at 11:18 am

    omg thank you so much for this! I'm new to foam rolling and I loved how this was not only a good general routine but it was super informative

  32. Judith Clark

    July 20, 2021 at 11:57 am

    Thanks for the foam rolling info session, Stef! It's not something I do very often, but I know it's well worth it for muscle recovery. Shall try to scheduled this 15 minute session fortnightly. Much appreciated 🙂

  33. martina rancigaj

    July 20, 2021 at 12:26 pm

    i loved it!Stephanie is awsome and recovery after studio workouts is sooooo needed!;)))

  34. Shannon Honeyford

    July 20, 2021 at 1:23 pm

    So pumped for a new foam rolling video, I’ve been needing to change it up, and it’s been awhile since tiu has released a new one. Thanks!

  35. Yox Casmu

    July 20, 2021 at 1:56 pm

    I’ve been waiting for this for soooo long… thanks!!!&

  36. Rebecca-Louise

    July 20, 2021 at 2:15 pm

    Great job! This is sooo in-demand right now! I have everyone asking for some Holiday-season foam rolling

  37. Jill Thompson

    July 20, 2021 at 3:10 pm

    So cute! And I learned so much!!

  38. Megan Torres

    July 20, 2021 at 3:36 pm

    Awesome! Foam rolling is a must!

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Der neue Happy & Fit Blog ist online! Spannende Beiträge rund um die Themen Yoga, Gesundheit, Fitness und vieles mehr erwarten dich hier:

Durch das viele Sitzen im Alltag ist besonders der untere Rücken betroffen. Diese Yoga Übungen lindern Schmerzen genau in diesem Muskelbereich. Yoga Coach Amiena Zylla zeigt euch entspannende und kräftigende Asanas. Viel Spaß!

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Yoga Videos Ganzkörper Circulation | 20 Min. Exercise Mittelstufe | Fühl dich stark, match & selbstbewusst!



Willkommen zum nagelneuen Yoga Ganzkörper Flow! In 20 Minuten fließen wir durch eine kraftvolle und kreative Power Vinyasa Yoga Einheit, die es ordentlich in sich hat 😉
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STRONG & BEAUTIFUL ist ein feines Full Body Yoga Workout, welches den gesamten Körper fordert, fördert und eventuell sogar die eine oder andere Grenze aufzeigt 🙂

Und eins noch: wir legen gleich zu Beginn relativ (!) kraftvoll los. Wenn ihr die Aufwärmphase gerne etwas länger gestaltet, dann macht vor der Einheit einfach noch ein paar Sonnengrüsse.

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Here is a Yoga routine with the perfect balance of strength moves & flexibility poses get the best out of both worlds! We will be working on improving our shoulder and core stability as well as stretching our hamstrings, shoulders, hip flexors, quads, hips and basically our entire body. This routine can be done first time in the morning to energize your day or mid-afternoon as well! Feel free to do what you can and to modify the routine by making it harder or easier depending on your own level. Remember that it is your practice, so forget about how the poses look and just focus on understanding and learning about your body! Happy practice my friends =) Namaste!

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Yoga Videos Morning Yoga for Girls | 10-Min | Energizing Wake Up Vinyasa Stream



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This is a 10 minute easy morning yoga routine for beginners! Start your day right with this energizing wake up vinyasa yoga flow that will focus on kick starting your body and mind for an amazing day ahead! No prior yoga experience needed to perform this morning yoga vinyasa routine.

If you desire to stop that morning fatigue, refocus your mind, or wake up your body to start your day with replenished energy, this is the perfect beginner morning yoga sequence for you.


Yoga is always the best way to start your day 🙂 Let me know how this beginner yoga sequence went for you in the comments below!

I’ve teamed up with Bellabeat Leaf to bring you this super special beginner morning yoga sequence. Have fun and feel good with this 10 mins beginner yoga class!


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