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Balance Pilates calendar Pilates blog

Better balance Pilates calendar

Five week progressive Pilates calendar focusing on improving balance

Our balance calendar aims to challenge and strengthen key muscle groups that help us to maintain our balance.

Working in both standing and onto the mat we engage these key muscle groups in a variety of ways throughout the calendar. The calendar is progressive and aims to add additional challenges as the weeks progress. 

As with previous calendars the 5 week programme brings together brand-new, focused classes together with some of our existing favorites. I hope you enjoy following along at home.

Downloadable checklist

Keep track of classes completed with this downloadable (and printable) better balance Pilates calendar checklist.


Week 1

Pilates for balance
Pilates for better balance
  • Difficulty: Easier
  • Length: 42 minutes

NEW CLASS: This is a mat-based class working to engage and strengthen key muscle groups that help support our balance.

Go to class >

Easy head to toe Pilates workout
Easy head to toe Pilates workout
  • Difficulty: Easier
  • Length: 47 minutes

Mat based class which works on strengthening throughout the body.

Go to class >

Pilates for balance
Pilates class to improve balance
  • Difficulty: Moderate
  • Length: 15 minutes

Strengthening our core and leg muscles is key to helping to improve balance.

Go to class >


Week 2

Pilates balance and strength
Pilates to improve balance and strength
  • Difficulty: Moderate
  • Length: 39 minutes

NEW CLASS. Pilates class focused on improving balance by strengthening our core and leg muscles.

Go to class >

Pilates balance class
Pilates balance class
  • Difficulty: Moderate
  • Length: 27 minutes

Pilates class designed to work on strengthening some of the key muscle groups important for balance.

Go to class >

Full body Pilates
Full body Pilates
  • Difficulty: Moderate
  • Length: 43 minutes

Mat-based Pilates class working throughout the body.

Go to class >


Week 3

Pilates core and balance
Core and balance Pilates workout
  • Difficulty: Moderate
  • Length: 40 minutes

NEW CLASS. Mat-based class focused on strengthening our core and improving balance.

Go to class >

strengthen and lengthen Pilates
Strengthen and lengthen Pilates class
  • Difficulty: Moderate
  • Length: 34 minutes

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

Go to class >

total body Pilates workout
Total body Pilates workout
  • Difficulty: Moderate
  • Length: 48 minutes

Mat-based class working the whole body including some great sequences to strengthen our core muscles and mobilise through the spine.

Go to class >


Week 4

Balance and control Pilates class

Available 23 May

Pilates leg class
Pilates leg focus
  • Difficulty: Moderate
  • Length: 41 minutes

This is a mat-based class focused on stretching and strengthening into our legs.

Go to class >

Full body strength and conditioning
Full body strength and conditioning
  • Difficulty: Tougher
  • Length: 35 minutes

Challenging Pilates workout focused on working on strength and conditioning throughout the body.

Go to class >


Week 5

Body balance Pilates class

Available 30 May

full body Pilates fusion
Full body fusion Pilates class
  • Difficulty: Tough
  • Length: 36 minutes

Flow class designed to challenge the body throughout.

Go to class >

Pilates body blitz
Pilates body blitz
  • Difficulty: Tough
  • Length: 35 minutes

Challenge strength and control throughout the body.

Go to class >

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 modifications to four point kneeling Pilates blog

Making four-point kneeling exercises more comfortable

Don’t let knee and wrist pain affect your enjoyment of Pilates.

Wrist pain? Knee problems? This can often be factors as to why people avoid doing exercises in four-point kneeling but there are often some modifications that we can use to help make exercising in this position more comfortable or alternative exercises to work the same muscle groups.

Modifications for wrist pain

Let’s start with the wrist!  Four-point kneeling does put more pressure through the wrists and if you can do it, it is a good position to help strengthen the muscles around the wrist, as well as through the shoulder and upper body.  So even if you can only do it for short periods it can still be beneficial to practice.

For some people it is difficult to extend the wrist joint enough to get your hands flat onto the floor,  which can cause pain around the wrist. The easiest way to overcome this is to grip your hands into a fist so that the knuckles are on the mat, allowing the wrist to stay in a more neutral position which can be much more comfortable.

Push up bars

Using  ‘push up bars’ is another way  to help maintain a more neutral position of the wrist. Push up bars allow your hands, wrist and forearm to line up in a straight line, making it easier to maintain a neutral position and reduce the strain through the wrist joint.  

When we are doing exercises that involves movement of the leg such as leg lifts, donkey kicks, one leg circles in four-point kneeling position then it can be more comfortable to come down onto your forearms, again taking the pressure off the wrists and can be another good alternative. 

Modifications for knee pain

The Kneeling element to this position can be a problem for some people but it doesn’t always need to be avoided. Placing a small one inch pad or similar under the knees in a four-point kneeling position can help to cushion the knee and feel much more comfortable.

Exercises such as a child pose where we increase the amount of knee flexion can also be difficult for some people. Placing a pillow or foam block in the crease of the knee can help make this exercise much more comfortable and reduce the pressure on the knee.

If four-point kneeling really isn’t for you and these exercises are included in the class then there are always variations and modifications you can do which work the same muscle groups and are just as effective. For example:

Swimming

Lying on your tummy. Reach your arms above your head on the mat, with your thumb up towards the ceiling and shoulder width apart. Engage your core. Inhale to prepare, as you exhale raise your right leg and left arm inhale to lower back down. Exhale to lift the left leg and right arm, inhale to lower. Continue to alternate sides with opposite arm and leg.

Alternative exercise for the swimming Pilates movement for those with knee pain

Donkey kicks

Lying on your tummy. Bend the knee to 90 degrees. Lift the heel up towards the ceiling extending at the hip. Pulse the leg x10 in this position. Repeat on the opposite side.

Alternative to Donkey kick Pilates exercise if you suffer from with knee pain

Fire hydrants

Instead of this you can lie on your side and do a clam exercises as this is working the glutes as well. Lying on your side with your knees bent and your feet and hips in a line. Keep your feet together and lift your top knee and lower. Repeat x15-20 on each side.

Alternative fire hydrant exercise
Get up and go Pilates calendar Pilates blog

Get up and go Pilates calendar

Five week progressive Pilates calendar working to strengthen and mobilise across the body

Get up and get going with our brand new Pilates calendar. Kick off 2024 with a focus on improving strength and mobility throughout the body.

As with most progressive calendars, we begin by easing into our routines with some simpler movements and stretches before building up to increasingly challenging exercise sequences. By the final week of this calendar we’ll be working though some tough exercises together.

This calendar provides 3 classes per week for the next 5 weeks. This is a guide and you can follow the classes whenever in the week you choose….or longer if you prefer. And, as always, please work to a level you feel comfortable.

I hope you enjoy following along at home.

Downloadable checklist

Keep track of classes completed with this downloadable (and printable) Pilates class checklist.


Week 1

Just move Pilates
Just move Pilates class
  • Difficulty: Easier
  • Length: 34 minutes

NEW CLASS: Class designed to get our body moving. Includes a range of exercises and movements to work throughout the body.

Go to class >

Strength and mobility Pilates
Mobilise and strengthen Pilates class
  • Difficulty: Easier
  • Length: 40 minutes

Gently mobilise and strengthen muscles throughout the body.

Go to class >

Wake up Pilates
Gentle Pilates wake up routine
  • Difficulty: Easier
  • Length: 19 minutes

Stretch and mobilise the body to get ready for the day. 

Go to class >


Week 2

Get moving Pilates class
Get moving Pilates class
  • Difficulty: Moderate
  • Length: 34 minutes

NEW CLASS. Class to strengthen core muscles as well as mobilise throughout the body

Go to class >

simple full length pilates workout
Simple full length Pilates workout
  • Difficulty: Easier
  • Length: 45 minutes

Mat-based Pilates workout designed to gently work throughout the body.

Go to class >

Everyday full body Pilates
Everyday full-body Pilates workout
  • Difficulty: Moderate
  • Length: 31 minutes

Great anytime Pilates class including a range of exercises to work throughout the body. 

Go to class >


Week 3

Strength through movement Pilates
Strength through movement Pilates class
  • Difficulty: Moderate
  • Length: 36 minutes

NEW CLASS. Class designed to get our body moving, with a focus on working into our core, abdominals, and glute muscles.

Go to class >

Total body Pilates flow
Total body Pilates flow
  • Difficulty: Moderate
  • Length: 33 minutes

Pilates flow class incorporating a range of exercise sequences to work throughout the body

Go to class >

All over strength and control Pilates
All over strength and control 
  • Difficulty: Moderate
  • Length: 42 minutes

Mat based class working on stretching and strengthening throughout the body.

Go to class >


Week 4

Energise and strengthen Pilates
Energise and strengthen Pilates class
  • Difficulty: Tough
  • Length: 44 minutes

NEW CLASS: Challenging class working on mobilising and strengthening throughout the body

Go to class >

Top to toe Pilates
  • Difficulty: Moderate
  • Length: 41 minutes

Strengthen and mobilise throughout the body with our top to toe Pilates class.

Go to class >

total body workout
Energising Pilates workout
  • Difficulty: Tougher
  • Length: 36 minutes

Active Pilates class designed to raise your heart rate whilst improving strength.

Go to class >


Week 5

Pilates body blitz
Pilates body blitz
  • Difficulty: Tough
  • Length: 35 minutes

NEW CLASS: Challenge strength and control throughout the body

Go to class >

total body conditioning
Total Body conditioning
  • Difficulty: Tough
  • Length: 37 minutes

Work on movement control and strengthening throughout the body with this tough-level Pilates class.

Go to class >

Full body strength and control
Full Body strength and control
  • Difficulty: Tough
  • Length: 37 minutes

Tough mat-based class which includes a variety of exercise sequences to work throughout the body.

Go to class >

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.

feedback on pilates classes 2023 Pilates blog

Thoughts and feedback on our 2023 Pilates classes

I asked you to share your thoughts on our Pilates classes. This is what you said.

I set this website up a few years ago to help make Pilates more accessible. And that is still what it is all about. So your feedback is so important. It helps shape the classes we provide and the way we deliver them. Aiming to make the classes as suitable and beneficial as possible to our Pilates community.

So a huge thank you to everybody who took the time to share their thoughts…And this is what you said:

Preferred class length

The majority prefer classes lasting between 30-45 minutes. While a quarter of you like having all the options. Not many people were particularly keen on classes lasting over an hour :).

Prefered class length 2023

Looking ahead

This result is very similar to the previous year. We’ll continue to offer a range of classes, with a leaning towards more in the 30-45 minute length.

Class difficulty

We asked if we’re categorising the class difficulty correctly. most of you agreed that the current grading is about right. However, several of you thought the classes should be slightly more challenging.

Looking ahead

As we mentioned last year, it is very important for us to create inclusive classes that are suitable for the full range of abilities that like to take part. That said, this feedback fits in with several requests I have had for some ‘extra tough’ classes. We considered this last year but never quite planned them in. However. 2023 maybe the year to introduce this new category (eeek!)

Month long calendars

Following last year’s feedback we slightly reduced the number of calendars we provided during the year, from four to three. This seems to be the right amount.

Feedback on Pilates month long calendars 2023

Looking ahead

Three calendars seems to be the right amount of calendars for our community. So next year we’ll continue to provide another three. In January, Spring / Summer and in Autumn. For those that do like more, we now have quite a collection and I would be happy to suggest a particular one if you have a target area of focus in mind.

Areas of the body

As with previous years, there continuous to be a demand for classes focusing across the body.

 Areas of the body to focus on 2023

Looking ahead

We will continue to create classes with a wide range of focus areas and targeting muscle groups across the body. Quite a few of you suggested other areas to focus on and I am adding these to my planning notes for next year to further increase the range of classes we can offer.

Using Pilates equipment

Classes that use Pilates equipment continue to be in demand for about half of you. Although slightly reduced from last year.

Pilates equipment popularity feedback 2023

Looking ahead

Throughout last year we created quite a few new classes with equipment, so out offering is larger than it was last year. We will continue to build up the offering of classes that use equipment so those of you that enjoy using Pilates equipment can continue to enjoy them. But equipment-free classes will continue to be the majority of classes provided.

There was also some very useful feedback about the ways equipment is listed / searchable. And that some equipment classes are difficult to find. We will look into this as soon as possible.

Types of equipment

For those interested in more classes using Pilates equipment, we asked what the preferences would be. There was a broad interest in all the equipment offered with a particular interest in more classes using the resistance band.

Types of Pilates equipment feedback 2023

Looking ahead

We will look to provide more classes using all equipment. With a particular focus on providing new classes with the resistance band. There was also some great suggestions about equipment not listed here that some of you would like to see. This is exciting and will need a bit more consideration, but I hope to provide you with even more of a range through 2024.

Other feedback

Thank you so much to everyone who took the time to write me a note. I am bowled over by the number of positive comments, updates and useful insight on how to improve what we do.

Among the feedback are ideas on how to make classes easier to find, suggestions on how to improve the classes themselves and how to make them appeal to more people. There’s so many exciting thoughts, and I am looking forward to incorporating as many of these ideas as possible next year.

Thanks again for sharing your feedback. All the best,

Vicky


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.

most popular classes 2023 Pilates blog

Our most popular Pilates classes of 2023

Here are some of our most popular classes of the year!

Here’s a selection of our classes that seemed to really get you going! The most watched, re-watched, commented and shared of 2023.

Some of these classes may be old favourites for some, but new to others. Either way, I hope you can enjoy them over the Christmas period as I take a short break and prepare our brand new month-long Pilates calendar – Launching on 28 December!

Easier class – Engage and strengthen Pilates

engage and strengthen core Pilates

Mat-based class focused on exercises to engage and strengthen our core, abdominal and glute muscles. A nice gentle-paced class suitable for most levels.

Go to class >

Moderate class – Every day full-body Pilates workout

Everyday Pilates workout

This 30 minute class has been the most watched class of the year! It is a great anytime Pilates class that incorporates a range of exercises to work throughout the body.

Go to class >

Tougher class – Total body conditioning

total body conditioning

This class focuses on movement control and strengthening throughout the body. This tough-level class has proven to be very popular this year…There’s certainly quite a few of you that like a challenge. 🙂

Go to class >

And….one of my favourites: Rise and shine Pilates class

Rise and shine Pilates

This year I revisited one of my very first classes and re-filmed it. With a bit more experience and slightly better filming capability, I wanted this lovely routine to be the best I could possibly make it. And over the busy Christmas period, it is a lovely class to help energise you for the busy day ahead…or help you to switch off and relax.

Go to class >

Lastly, a special mention: Getting started with Pilates

Getting started with Pilates

I was delighted to see this class, designed especially for those at the beginning of their Pilates journey was so popular this year. I do hope it has encouraged more people to take up Pilates more regularly. If there is anyone you know looking to start over the festive period. Please do share this class with them.

Go to class >

Search for more

…And if you don’t fancy any of these classes, you can search more classes on our ‘find a Pilates class‘ page.

I have loved sharing classes with you this year. I hope you’ve enjoyed following along! As ever, thank you for your wonderful support, comments and messages. Hearing from you and your experience of our classes is amazing, as is your ideas and feedback. Collectively we’re improving all the time.

Wising you a wonderful festive period.

Vicky


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.

How to stay motivated to exercise in winter Pilates blog

How to feel motivated to exercise in winter

How to stay motivated to exercise in winter

About the author – Christina Wyatt

As well as a friend to Pilates Live, Christina is a seasoned confidence and success coach with a passion for empowering individuals to reach their own potential. She has been a full-time coach since 2014, partnering with hundreds of clients, seeking personal and professional growth.   

Find out more about Christina and her coaching here: www.christinawyatt.co.uk

As the days start to become shorter and the cold weather begins to set in it can often feel harder to get motivated to exercise. For some people winter means cosy jumpers, but for others winter can feel a more difficult time. Winter months can be linked to changes in mood, feeling low or more irritable. However, there are ways to harness the power of the winter season to boost your physical and mental well-being. 

It may seem daunting embracing exercise during the winter season, but numerous studies have highlighted the advantages of staying active during this time. 

  • Vitamin D production: Exposure to natural sunlight can boost your levels which is essential vitamin that plays a vital role in bone health, immunity, and overall well-being. 
  • Enhanced Mood and Energy: Regular winter exercise can alleviate symptoms of Season Affective Disorder (SAD) Also during physical activity we release the hormone endorphins which can reduce stress, improve our mood, and boost our energy levels. 
  • Overall Health: According to research people who exercise in cold environments may burn more calories due to the body’s need to regulate temperature and also improving overall cardiovascular health.

Here are some useful tips and strategies to try and help overcome those winter blues and keep motivated to exercise through the darker winter months.  

1. Routine

Setting aside a specific time in the day or week can really help to keep up regular exercise, especially in winter when we can think of lots of different reasons to avoid it. Working out a time of day that works best for you is also important. If you are often feeling exhausted at the end of the day this might not be the best time for you to schedule trying to exercise. We can also use exercise to help break up our day. For example, if you are working from home, exercising at lunchtime can be a nice way to get your body moving and help to reduce any tension or stress.  

2. Setting small and realistic goals

Setting some achievable fitness and wellness goals can help you stay motivated through the winter months. These could be maintaining your Pilates practice, improving your flexibility, or simply staying active. By setting realistic goals, you will be better equipped to overcome challenges and celebrate your successes. Why not share your goals with a friend or even better find an accountability partner who can exercise with.  

3. Dressing the part

It sounds simple but ensuring you are dressed appropriately in the winter months is so important. Making sure you feel warm and comfortable to exercise. Layering is key so grab an extra layer (or two!) more than you usual to make sure you feel comfortable throughout your workout.  

4. Mindfulness and Self-care 

Mindfulness practices, like meditation and breath work, can help you stay centred during the winter. Incorporate it into your exercise routine. Mindfulness can also be achieved in different ways, such as journaling, setting intentions, noticing your thoughts, and even noticing sensations in your body. These techniques can alleviate stress, combat the winter blues, and enhance your overall sense of wellbeing. There is also a need to be kind to yourself. There might be days when things don’t go to plan, or your motivation might be low. These are the days you need to show yourself the same self-compassion you might show your own friends or loved ones. 

5. Mindset matters

One of the things that holds people back is their mindset. Having a positive, growth mindset that see’s challenges as opportunities for personal growth and tries to see the positives when times are tough. This will make you workouts more enjoyable and carry forward into other areas of your life. Here are three things you can easily do to support your mindset. 

  • Attitude for gratitude. Find three things every day that you are grateful for. It could be as simple as a good night sleep, the winter sunshine or maybe someone in your life. 
  • Visualise your goals. Set your intentions for your fitness goals and spend a few moments each day visualising the happier, healthier version of yourself that you’re moving towards. This mental exercise can be a powerful motivator. 
  • Celebrate progress. Remember progress cannot always be measured. Celebrate the small wins such as consistency of your efforts, increased stamina or simply feeling better each day.  

Remember the power of your thoughts and attitude can be your greatest asset towards your journey of winter wellness. 

The winter season is an excellent opportunity to build resilience, discipline, and sense of accomplishment. Embrace it as a chance to challenge yourself both physically and mentally.

Join one of Christina’s workshops for free

Join Christina for this live online workshop that will cover:

⭐️ How to create a more fulfilling and meaningful life/career
⭐️ How to create your own roadmap for personal and professional growth
⭐️ Practical strategies to overcome self-doubt, fear, and limiting beliefs.
⭐️ Tools and techniques to aid the next steps in your life/career.

Seeing results from Pilates Pilates blog

How long does it take to see results from…

Pilates is a great way to stay mobile, fit and healthy. But how long from starting Pilates can you expect to start seeing results? Vicky, Physiotherapist and Pilates Instructor discusses.

Seeing results from Pilates

Strength. Flexibility. Balance.

Pilates exercises combine strength, flexibility and balance. Pilates aims to engage and strengthen your pelvic floor and deep abdominal core muscles by challenging the control of your core with arm and leg movements.  Through regular stretching movements Pilates also helps to maintain and improve your joint and muscle flexibility.

Building up muscle fibres

As with any form of exercise it takes time for muscle fibres to adapt and to begin to strengthen. Therefore we do not begin to see and feel changes immediately from exercising. However, our bodies are designed to move and stretch so we can often feel better and improvement from Pilates after just a few sessions of stretches and from engaging muscles that may be weaker or underused.

Putting in the practice

The other big factor in how long it may take to see changes from Pilates comes down to how frequently you are able to practice. Practicing regularly will help the muscles to adapt much sooner and build on your strength and flexibility. I would recommend trying to practice Pilates two to three times a week as a gold star aim! The length of time you are able to practice for will also be a factor in how quickly you may see changes. It is often difficult in our busy lives to carve out time to exercise but you will still feel benefit from trying to practice a handful of stretches and exercises regularly.   

Although Pilates has a key focus on strengthening your pelvic floor and core muscles it also incorporates other major muscle groups including those in the arms, legs, back and chest.

Everyone’s base level of fitness varies from person to person which will also be a factor as to how quickly you may see or feel results. 

In short…

It takes at least six to twelve weeks for muscles to adapt and changes to be seen so don’t expect to see changes overnight! Keep practicing regularly and you will see results!


back pain and pilates Pilates blog

Is Pilates good for lower back pain?

Pilates is used by many people to help manage aching backs

Please note, this article only intends to give advice from the perspective of a Physiotherapist and Pilates Instructor. Although advice and exercises given below may help in a number of cases it is not intended to replace the advice of your medical professional or provide solutions to all kinds of back pain. If you are concerned about your back pain, you should always seek advice. For further information see the NHS web page on back pain

Pilates was born from the teachings of Joseph Pilates who believed that movement and exercise played a key role in a person’s physical and mental health. Pilates focuses on strengthening the body’s pelvic floor and core stability muscles which act like a corset to support around the spine. The strength and control of these muscles is then challenged through movement of our arms and legs. Pilates also enables you to focus on your alignments and maintain movement and flexibility from stretches.

Backs and other aches

It is very common that as a result of lower back pain we begin to develop compensatory movement patterns which can lead to stiffness in joints and muscle weakness. Pilates encourages rehabilitation through movement and good postural alignment.

As a Physiotherapist I often use Pilates based exercises for people with lower back pain. Pilates exercises can be gradually progressed and modified depending on the severity of your pain and level of activity allowing you to avoid aggravating positions and emphasise more relieving positions and movement. Strengthening and retraining your core and pelvic floor muscles to work effectively during day to day activities can help to restore normal movement patterns and reduce pain.

Getting it right

It can sometimes be tricky to feel you are working the right muscles when trying to engage your pelvic floor and deep abdominal core muscles but remember that less is often more and we only need to engage these muscles about twenty per cent when performing the exercises for them to work effectively.  It is important to get this right first and then progress and build on challenging these muscles otherwise you may increase the strain on your back and other joints.

However, strengthening your core is not the only reason Pilates can be so beneficial for people with lower back pain, regular stretching of your lower back to relieve tight muscles and joint stiffness is also an important component.

Breathing

Living with pain can often lead to increased stress and muscle tension. Breathing control practiced with Pilates can also help to reduce this built up muscle tension as well as allowing you to focus and reconnect with your body’s movement.

Exercise is a recommended form of treatment for people suffering from mechanical low back pain (NICE guidelines: Low back pain and Sciatica) but Pilates is not the only form of exercise that can help. So it is important to always find what works best for you and to what feels most comfortable and beneficial but most importantly find an exercise you enjoy!

Try some Pilates for back pain today

Many of the classes on this webiste will help you strengthen your core and pelvic floor and so can gradually help reduce mechanical lower back pain. If you’d like to get started, we have a class designed with this in mind:

Pilates for lower back pain

Other ways to deal with back pain

Keep it movin’

Our spines are like the rest of our body, they’re designed to move.

As mentioned above, one of the reasons of Pilates helps alleviate back is simply that it encourages controlled movement. But it is certainly not the only way to stay mobile – go for a walk, stretch regularly, tidy the house…whatever, just keep moving. You’ll know what feels OK, and when you’re ready, introduce more aerobic exercise such as cycling or hiking.

Make sure you keep active - but comfortable to help avoid back pain
Our bodies are designed to move. So keep active.

Gone but not forgotten

You may find that your pain recedes and that is great. But don’t put it to the back of your mind. Continue to build strength in your back through some of the exercises recommended above. Get into a good routine to keep your body strong and so prevent the re-occurrence of back pain. Try to be disciplined with your exercise regime.

Holistic

According to some sources, research continues to emerge demonstrating the benefits in using turmeric for conditions characterised by inflammation. Including studies that suggest that turmeric can help with upper and lower back pain.

Tumeric is said to help with back pain for some people
There are holistic options such as tumeric you can try

Ergonomics and posture

Take the time to ensure your work space, driving position or even your favourite comfy chair supports good posture. Ensure you have lower back support, and that your are not forward – such as to see a screen.

Set up your work space to help avoid back pain
Make sure you set up your work space properly

Ice and heat

The use of ice, cold pack or similar can reduce inflammation (if that is what appears to be the problem.) Heat can help with pain if it is persistent to help. Ensure you give your skin regular breaks and if the pain does not recede you should speak to a medical professional.


Full body Pilates calendar Pilates blog

Full body Pilates calendar

Month-long progressive Pilates calendar providing full body workouts

New for Autumn 2023, our latest month-long programme works to mobilise and strengthen key muscle groups throughout the body

This calendar begins with classes that offer more gentle options before progressing to more challenging exercises and movements by the end of the month. Each class includes a range of options to make them as suitable as possible. But please remember to go to a level you feel comfortable with.

Similar to previous month-long Pilates calendars, this calendar offers 3 classes per week and incorporates brand new classes combined with some of our existing favourites. I hope you enjoy it. 🙂

Downloadable checklist

Help keep track of classes completed with this downloadable (and printable) checklist.


Week 1

Strength and mobility Pilates
Mobilise and strengthen Pilates class
  • Difficulty: Easier
  • Length: 40 minutes

NEW CLASS: Gently mobilise and strengthen muscles throughout the body.

Go to class >

engage and strengthen core pilates
Engage and strengthen core Pilates class
  • Difficulty: Easier
  • Length: 38 minutes

Mat-based class focused on exercises to engage and strengthen our core, abdominal and glute muscles.

Go to class >

Wake up Pilates
Gentle Pilates wake up routine
  • Difficulty: Easier
  • Length: 19 minutes

Stretch and mobilise the body to get ready for the day. 

Go to class >


Week 2

All over strength and control Pilates
All over strength and control Pilates
  • Difficulty: Moderate
  • Length: 42 minutes

NEW CLASS: Mat based class working on stretching and strengthening throughout the body.

Go to class >

Full body Pilates class
Full body Pilates class
  • Difficulty: Moderate
  • Length: 36 minutes

Pilates class working on movements and strength throughout the body.

Go to class >

Morning Pilates Flow
Morning Pilates flow
  • Difficulty: Moderate
  • Length: 18 minutes

Short mat based class designed to help gently stretch and energise the body. 

Go to class >


Week 3

Top to toe Pilates class
  • Difficulty: Moderate
  • Length: 41 minutes

NEW CLASS. Strengthen and mobilise throughout the body with our top to toe Pilates class.

Go to class >

abs and glutes energiser
Abs and glute energiser
  • Difficulty: Moderate
  • Length: 36 minutes

Mat-based class focused on building strength into our core, abdominal and glute muscles.

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Everyday full body Pilates
Everyday full body Pilates workout
  • Difficulty: Moderate
  • Length: 31 minutes

Great anytime Pilates class including a range of exercises to work throughout the body.

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Week 4

Total body Pilates workout
Total body Pilates workout
  • Difficulty: tough
  • Length: 39 minutes

NEW CLASS: Mat based class designed to challenge our muscle strength and control throughout the body.

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abs and glutes energiser
Pilates conditioning class
  • Difficulty: Moderate
  • Length: 33 minutes

Mat-based Pilates class working on strength and conditioning throughout the body.

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total body conditioning
Total body conditioning
  • Difficulty: Tougher
  • Length: 37 minutes

Work on movement control and strengthening throughout the body with this tough-level Pilates class.

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Week 5

complete strength and control
Complete strength and control Pilates
  • Difficulty: Tougher
  • Length: 40 minutes

NEW CLASS: This is a mat based Pilates class working on our muscle strength and control.

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Total core control
Total core control Pilates workout
  • Difficulty: Tougher
  • Length: 36 minutes

Challenging Pilates workout focusing on core, abdominal and glute muscles strength and control.

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challenging core and glutes
Challenging core and glute Pilates class
  • Difficulty: Tougher
  • Length: 23 minutes

Short mat-based class focusing on challenging our core and glute muscle control.

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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.