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Hip strength and mobility Pilates 40+ mins

Hip strength and mobility Pilates class

Class to help improve strength and flexibility through the hip region

  • Difficulty: Moderate
  • Length: 41 minutes

The class begins in standing then continues into four-point kneeling, onto our fronts, sides and backs on the mat. Please always remember to work to a level that you feel safe and comfortable to do. 

This class includes:

  • Standing balance series
  • Squats with hip abduction 
  • Standing scissors and hip twist 
  • Standing clam
  • Side plie squats and side bend 
  • Roll downs
  • Four-point kneeling tail swish
  • Kick and tuck across
  • Leg fold and stretch 
  • Child pose stretch 
  • Hip extension 
  • One leg kick 
  • Cobra stretch
  • Side lying toe tap forwards and back 
  • Half moon 
  • One leg circle 
  • Bridge with scissor legs 
  • Diamond legs and abdo prep 
  • Rotation stretch 
  • Hamstring stretch 
  • Sitting glute stretch 
  • Round the world stretch 

The class begins in standing warming up with a balance series and squats with leg lift sideways. We then challenge our hip control with standing scissors and hip twist and standing clam movements. We then open out our hips further with a side plie squat and added side bend stretch. We then mobilise our spine and come down into four point kneeling. 

In four-point kneeling we begin by stretching our pelvis and lower back with a tail swish stretch. We then mobilise around our hip with a kick and tuck movement. Coming down onto one elbow we then open through our hips with a leg fold and stretch and a toe taps. Stretching out to finish this set with a child pose movement.

We then continue down onto our fronts and work our glutes with a hip extension movement and one leg kick. In this position we also extend through our spine and lengthen the front of our hips with a cobra stretch. 

Moving onto our sides we continue to strengthen our glute muscles with a toe tap forwards and back and half moon movements. We then come onto our backs on the mat and work on our movement control with a one leg stretch and one leg circle. We continue to strengthen around our hip joints with a bridge and scissor movements. We add some abdo prep movement to diamond leg opening with the option of a double leg stretch for an extra challenge. Finishing the class with a rotation stretch and into sitting with a glute stretch and round the world stretches. 

Pay what you feel

Support Pilates Live

All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

strength and control Pilates class 20-39 mins

Challenging strength and control Pilates class

Class targeting the strength and control of key muscle groups

  • Difficulty: Tough
  • Length: 39 minutes

The class begins in standing then continues down onto our backs, onto our sides and into sitting. The class includes some difficult exercise sequences so please always remember to work to a level that you feel safe and comfortable to do. 

This class includes:

  • Standing chest opening and Cleopatra 
  • Elbow to knee ab curl 
  • Combined squat and lunge 
  • Standing mermaid 
  • Single leg stand with one leg fold and stretch
  • Roll downs 
  • One leg stretch 
  • Single leg bridge 
  • Double leg curl 
  • Scissors level 5 
  • Side lying – double leg twist 
  • Forward and backwards toe tap 
  • Double leg lift with side scissors 
  • Sitting leg pull supine 
  • Round the world stretch 
  • Triceps dip 
  • Roll backs with arm scissors 
  • Dead bugs
  • Glute and hamstring stretches
  • Sitting ‘Y’ stretch 
  • Spine twist 

The class begins in standing and we warm up through our arms and legs with a chest opening to cleopatra movement with added heel raises. We then rotate our body and engage our abdominals with an elbow to knee abdominal curl. We continue in standing and work our leg muscles with a combined squat and lunge movement. We then stretch through our sides with a standing mermaid and challenge our balance with a single leg stand with leg fold and stretch before rolling down and continuing the class onto our backs on the mat. 

Onto our backs we challenge our core with a one leg stretch and single leg bridge. Then strengthen our abdominals with a double leg curl and stretch and level 5 scissors. We then move onto our sides and test our core and abdominals further with a double leg twist. Then onto our sides we work our glutes with a forwards and backwards toe tap and double leg lift with side scissors. 

We then come up into sitting and work our upper body with a leg pull in supine and triceps dips. In sitting we also challenge our abdominals again with some roll backs with arm scissors. Rolling back onto our backs on the mat we lengthen the body with a dead bug and stretch our glutes and hamstring muscles. Finishing the class in sitting with a ‘Y’ stretch and spine twist movement. 

Pay what you feel

Support Pilates Live

All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

Pilates for posture 20-39 mins

Pilates for posture

Class focusing on posture. Ideal for those who sit for long periods at a desk.

  • Difficulty: Easier
  • Length: 32 minutes

This is a mat-based class designed to help mobilise and strengthen key areas related to our posture. The class begins in standing then continues onto our fronts, four-point kneeling and onto our backs. Although the class is suitable for most levels, as always please remember to work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing arm opening
  • Arm raises, side bend and tree hug
  • squats with heel raises
  • side lunge with spine twist
  • ab fold and stretch
  • hip flexor stretch
  • roll downs
  • on our fronts – swimming legs
  • swan dive
  • cobra stretch
  • child pose stretch
  • four-point kneeling
  • hip kick and tuck across
  • thread the needle
  • double leg stretch
  • bridge with criss-cross
  • dead bug
  • rotation stretch
  • glute and hamstring stretch
  • sitting upper body reaches
  • mermaid stretch

The class begins in standing mobilising our upper back with an arm opening stretch, then continuing our upper body movement with a combined arm raise, side bend and tree hug movements. We then warm up into our legs with some squats and side lunge with some more upper body rotation. We then engage our abdominals and lengthen the body with an ab fold and stretch, holding the leg extended to stretch our hip flexors. We then roll down onto our fronts onto the mat to continue the class.

Onto our fronts we engage our glutes with some swimming legs and work our upper body with a swan dive. Staying on out fronts we then stretch our spines into extension with a cobra stretch before flexing with a child pose stretch.

Moving into four-point kneeling we mobilise around our hips with a kick and tuck across then our upper body with a thread the needle movement. Then coming down onto our backs on the mat with combine our arm and leg movements together with a double leg stretch, bridge and criss-cross and dead bug movements. We then cool down with a rotation stretch, glute and hamstring stretches. Finishing the class in sitting with some upper body reaches and mermaid stretch.

Pay what you feel

Support Pilates Live

All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

strengthen and lengthen Pilates 20-39 mins

Strengthen and lengthen Pilates class

Mat based class aimed to both stretch and strengthen muscles groups throughout the body

  • Difficulty: Moderate
  • Length: 34 minutes

The class begins in standing then continues into four-point kneeling, onto our sides and onto our backs. The class includes exercises to challenge our muscle strength and control but please remember to always work to a level that you feel safe and comfortable to do. 

This class includes: 

  • Standing toy soldier
  • Squats
  • Ab curl fold and stretch
  • Reverse warrior 
  • Side plie squats 
  • Roll downs 
  • Down dog and calf stretches
  • Cat stretch
  • Tuck and tap swimming
  • Child pose stretch
  • Plank to down dog 
  • Side lying ab curl fold and stretch
  • Leg press and lift 
  • Arm opening
  • Marching
  • Double leg stretch 
  • Bridge with arm raises
  • Rotation stretch 
  • Glute and hamstring stretches
  • Sitting chest opening and round the world stretch 

The class begins in standing warming up our arms and legs with a toy soldier movement and squats with arm raises. We then bring in some abdominal control with an ab curl fold and stretch. We then stretch through the body with a reverse warrior and side plie movements. Rolling down onto the mat we stretch our calf muscles in a down dog position, then continue down into four-point kneeling. In this position we challenge our muscles strength and control with a tuck and tap swimming movement and a plank to down dog position. 

Moving onto our sides we begin onto our elbows with an ab fold and stretch then continue on our sides on the mat with a leg press and lift. We then stretch our upper body on our sides with an arm opening movement. 

We then come around onto our backs on the mat and again work on our strength and control of movement with marching, double leg stretch and bridge exercises. We then begin to cool down with a rotation stretch, glute and hamstring stretches. Finishing the class in sitting with a chest opening and round the world stretch. 

Pay what you feel

Support Pilates Live

All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

upper body workout with hand weights 20-39 mins

Upper body Pilates workout with hand weights

Pilates class with hand weights focusing on strengthening the upper body

  • Difficulty: Moderate
  • Length: 32 minutes

I would recommend 0.5kg or 1kg weights but if you don’t have any weights then grab a tin from the kitchen cupboard to use! The class begins in standing then continues into four-pint kneeling and onto our backs. Please always remember to work to a level that you feel is suitable for you and only use a weight that feels comfortable. 

This class includes:

  • Standing bicep curl and arm lift above head
  • Robot arms
  • Shoulder flys
  • Single leg stand with arm raises
  • Side bend and arm reaches
  • Forward lunge and bicep curls 
  • Roll downs 
  • Four-point kneeling cat stretch 
  • Swimming
  • Bent row and straight row
  • Child pose 
  • Plank 
  • Marches
  • Hip twist with opposite arm opening
  • Chest press with scissors
  • Bridge with triceps curl 
  • Opposite arm and leg stretch 
  • Rotation stretch 
  • Sitting side bend and tree hug
  • Spine twist and arm reaches

The class begins in standing working our biceps with some bicep curls and arm lifts. Then we work on our movement control with some robot arms before strengthening our upper back with some shoulder flys. We then challenge our balance with a one leg stand and work the upper body with some arm raises. We then add some combined arm and leg movements with a side bend and stretch and forward lunge with bicep curls. We then mobilise our spines and roll down into four-point kneeling. In this position we start by stretching the spine with a cat stretch then work on our strength and control with a swimming movement and bent and straight rows. We then challenge our upper body and abdominal muscles with a plank exercise. 

Continuing down onto our backs on the mat we begin to combine our arm and leg movements with some marches, chest press with scissors and a bridge with triceps curls. We then cool down without the weights with an opposite arm and leg stretch and rotation stretch. Finishing in sitting with a side bend and tree hugs and spine twist stretches. 

Pay what you feel

Support Pilates Live

All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

Full body Pilates workout 40+ mins

45 minute full body Pilates workout

Full-length, full body workout to build strength and mobility throughout

  • Difficulty: Moderate
  • Length: 47 minutes

The class begins with a standing warm-up then continues onto our fronts, sides and onto our backs. The class includes a range of exercise sequences some of which are more challenging so please always work to a level that you feel safe and comfortable to do. 

This class includes:

  • Standing chest opening with heel raises
  • Abdominal curl
  • Split squats
  • Leg fold and stretch 
  • Standing clam
  • Standing arm opening 
  • Roll downs
  • Hip extension and hamstring curl 
  • Breaststroke prep
  • Cobra stretch
  • Side lying leg fold, stretch and lift
  • Double leg lift with side scissors
  • Arm opening stretch
  • Hip twist with opposite arm opening
  • Scissors
  • One leg circle
  • Abdo prep with arm circles
  • Abdo prep with knee opening and leg stretch
  • Bridge with arm raises
  • Rotation stretch
  • Glute and hamstring stretches
  • Sitting arm reaches with side bend

The class begins with a standing warm up starting with a chest opening stretch and heel raises. We then work our abdominals with an ab curl movement and our legs with some split squats. We then challenge our balance and muscle control with a leg fold and stretch before mobilising the spine with a standing arm opening and roll downs. 

We then continue the class down onto our fronts and begin to work our glutes with a leg lift. We then challenge our upper back muscles with a breaststroke prep movement before stretching our spines into extension with a cobra stretch.  Moving around onto our sides we work our glute muscles further with a leg fold, stretch and lift as well as a double leg lift with side scissors. we then have a recovery arm opening stretch. 

Onto our backs we challenge our core muscles further with a hip twist and arm opening movement, scissors and one leg circle exercises. On our backs we work our abdominals with a abdo prep and arm circles and a abdo prep with knee opening and leg stretch. We then begin to cool down with a bridge with arm raises and rotation and leg stretches. Finishing the class in sitting with some arm reaches and side bend stretches.  

Pay what you feel

Support Pilates Live

All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

challenging core Pilates class 20-39 mins

Challenging core Pilates class

Tough mat-based class designed to strengthen and challenge our core and abdominal muscles

  • Difficulty: Tough
  • Length: 28 minutes

The class begins with a few stretches in sitting then continues into four-point kneeling, side lying and onto our backs. The class includes some difficult exercise sequences so please always remember to work to a level that you feel safe and comfortable to do.

The class includes:

  • Sitting spine twist
  • Seated arm reach
  • Upper body stretch
  • Four-point kneeling cat stretch
  • Plank with leg twist
  • Rotating plank to side plank
  • Child pose stretch
  • Leg fold stretch and lower
  • Side lying leg lift sideways
  • Double leg twist and lift
  • Double leg lift and split legs
  • Bridging with leg extension
  • Scissors level 5
  • Combined abdo prep and leg stretch with criss-cross
  • Hundreds
  • Rotation stretch
  • Glute and hamstring stretches
  • Sitting mermaid stretch

The class begins with a few gentle stretches in sitting.  We then move into four-point kneeling and warm up a little more with a cat stretch then challenge our core, abdominals and upper body with a plank with leg twist and a rotating plank to side plank. We then move onto our elbow and work our core and glutes with a leg fold, stretch and lower.

Moving onto our sides we engage and strengthen our glutes with a leg lift sideways. Continuing onto our sides we challenge our core with a double leg twist and lift and double leg lift with split legs. We then continue onto our backs strengthening our core and abdominals with a bridge, scissors, criss-cross and hundreds movements. We then cool down with a rotation stretch, glute and hamstring stretch. Finishing in sitting with a mermaid stretch.

Pay what you feel

Support Pilates Live

All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

full body resistance band Pilates workout 40+ mins

Full body resistance band Pilates workout

Full body Pilates class using the resistance band to add some variety and challenge to our exercises

  • Difficulty: Moderate
  • Length: 43 minutes

The class begins in standing then continues onto our sides, backs and into sitting. The class includes a range of exercises but please always remember to work to a level that you feel safe and comfortable to do. 

This class includes: 

  • Standing arm and heel raises
  • Shoulder press and squat
  • Side plie and side bend 
  • Forward reaches
  • Bicep curls 
  • Triceps curls
  • Roll downs
  • Side lying side kick and leg lift
  • Clam 
  • Arm opening
  • One leg stretch
  • One leg circle
  • Double leg stretch with abdo prep
  • Criss-cross
  • Bridging with arm raises
  • Rotation stretch
  • Sitting shoulder row
  • Oblique roll backs
  • Spine twist
  • Opposite arm and leg 
  • Glute and hamstring stretches
  • Sitting chest opening and mermaid stretches

 The class begins in standing warming up our arms and legs with arm and heel raises. We then begin to challenge our upper body strength and control using the resistance band with shoulder press, side plie with arm reaches, biceps and triceps curls. We also challenge our balance with some forward reaches. We then roll down and continue the class onto our sides on the mat. 

Onto our sides we strengthen our glute muscles with a side kick and clam movements. Staying on our sides we also mobilise our upper body with an arm opening stretch. We then move onto our backs and continue the class. Using the band around our feet to begin with we work our leg and control with a one leg stretch and lower, one leg circle and double leg stretch with abdo prep. We then use the band between our hands for a criss-cross and bridge with arm raises. 

Moving into sitting we continue to work our upper body with the band with a shoulder row, then challenge our abdominals further with an oblique roll back. We then begin to cool down with a spine twist, then onto our backs with an opposite arm and leg stretch, glute and hamstring stretches. Finishing the class in sitting with a chest opening and mermaid stretch. 

Pay what you feel

Support Pilates Live

All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

full body Pilates fusion 20-39 mins

Full body fusion Pilates class

Flow class designed to challenge the body throughout

  • Difficulty: Moderate
  • Length: 36 minutes

This is a mat-based Pilates flow class designed to challenge the body with a range of exercise sequences to work throughout the body. The class begins in standing then continues down onto our fronts, sides, sitting and onto our backs. The class does include some challenging exercises so please remember to always work to a level that you feel safe and comfortable to do. 

This call includes:

We begin the class in standing and we warm up our arms and legs with standing arm reaches and side bend with heel raises. We continue to work our legs and arms together with side lung and side-plie movements. We then roll down and move onto our fronts to continue the class. 

On our fronts we continue working our arms and legs with a swimming movement and challenge our core with some flutter kicks. We then stretch our spines with a cobra and child pose stretch. Moving onto our sides we work on our glute muscle strength and control with a one leg circle and side kick movements. 

Coming up into sitting we challenge our upper body strength with a leg pull in supine and triceps dips. We then mobilise our upper body with a round the world stretch. We then move down onto our backs and continue to combine our arm and leg movements with a double leg stretch, bridge with scissor legs and a criss-cross movement. 

We then cool down with a rotation stretch, glute and hamstring stretches. Finishing the class in sitting with upper-body reaches and mermaid stretches. 

Pay what you feel

Support Pilates Live

All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.