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flexibility flow pilates 20-39 mins

Flexibility flow Pilates

Pilates class combining stretches and exercises to mobilise throughout the body.

  • Difficulty: Moderate
  • Length: 32 minutes

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

This class includes: 

  • Standing toe walking and heel raises
  • Double leg stretch 
  • Standing mermaid
  • Squats with heel rasies
  • Side plie squats – circle reach
  • Calf stretch and salute 
  • Roll downs
  • Four-point kneeling cat stretch 
  • Combined swimming and fire-hydrant 
  • Thread the needle
  • Child pose and side bend
  • Leg lift and one leg kick
  • Cobra – child pose stretches
  • One leg stretch
  • Bridge with arm raises
  • Opposite arm and leg stretch
  • Rotation stretch 
  • Glute stretch 
  • Sitting spine twist, ‘Y’stretch and side bend 

The class begins in standing and we warm up through our feet with toe walking and heel raises. We then bring our arms and legs together with a standing double leg stretch before lengthening through our sides with a standing mermaid stretch. We then work into our legs a little more with some squats with heel raises and side plie squats. Staying into a side plie position we stretch our upper backs with a circle reach. We then stretch our calf muscles adding some upper body movements while we hold the stretch. We then move into a salute stretch to open out through the front of our hips, before rolling down into four-point kneeling onto the mat to continue our class. 

In four-point kneeling we begin by mobilising our spines with a cat stretch then lengthen through the body and open our hips with a combined swimming and fire-hydrant movement. We then stretch our upper back with a thread the needle movement before stretching our spines again with a child pose stretch. We then come down onto our fronts on the mat and engage our hips with a leg lift and one leg kick movement, then stretch our spines into extension with a cobra stretch. 

Moving onto our backs we lengthen though our legs with a one leg stretch and mobilise though our spines and upper body again with a bridge with arm raises. We then lengthen though the whole body again with an opposite arm and leg stretch before we cool down with a rotation stretch and glute muscle stretch. We then finish the class into sitting with a spine twist and combine ‘Y’ stretch, side bend and tree hug sequence. 

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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.

Core and upper body with resistance band 40+ mins

Upper body and core Pilates workout

Pilates class focused on strengthening our upper body and core muscles with the help of the resistance band.

  • Difficulty: Moderate
  • Length: 40 minutes

The class uses the resistance band for some movement sequences to add some challenge and variation to exercises. Please always remember to work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing balance series
  • Arm opening to cleopatra
  • Spine twist
  • Squats with arm reaches
  • Heel raises and bicep curls
  • Standing hundreds
  • Standing mermaid
  • Roll downs
  • Four-point kneeling cat stretch
  • Swimming
  • Triceps curl
  • Child pose
  • Leg pull in prone
  • Swan dive
  • Cobra
  • Double leg stretch
  • Scissors
  • Hip twist with opposite arm opening
  • Rotation stretch
  • One leg stretch and hamstring stretch
  • Sitting – upper body reaches and spine twist

The class in begins in standing using the band between our hands with a balance series. Using the band around our upper back we then open our chests into a cleopatra movement and then to a spine twist. Moving the band down around our buttocks we then sit back into the band with some squats and add some upper body work with some arm reaches. We continue to use the band and challenge our control and upper body endurance with a standing hundred movement. Then stretch our spines with a standing mermaid and roll downs.

We then continue into four-point kneeling using the band to resistance our upper body into a swimming movement. We continue to use the band to strengthen into our triceps muscles. Placing the band once again around our backs we then use it to add a little upper body resistance to a leg pull in prone movement. From here we move down onto our fronts on the mat and work our upper body further with the band behind our backs with a swan dive movement, then mobilise our spines into extension with a cobra stretch.  

Moving onto our backs on the mat we engage and strengthen our core with a double leg stretch, scissors and hip twist movement. We then cool down with a rotation stretch and lengthen our hamstrings with a combined one leg stretch and hamstring stretch using the resistance band. We then finish in sitting with some upper body reaches 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.

Pilates for sciatica 20-39 mins

Pilates for sciatica

Pilates class designed to help ease symptoms related to sciatica

  • Difficulty: Easier
  • Length: 23 minutes

The class is suitable for most levels but if you are unsure about any exercises please seek advice from a health professional. The class begins in sitting then continues into four-point kneeling, then on our fronts and backs onto the mat.

This class includes:

  • Sitting spine twist and mermaid stretch
  • Four-point kneeling swimming
  • Child pose stretch
  • Cobra stretch
  • Hamstring curls
  • Scissors level 1
  • Hip twist
  • Bridging
  • Neural glide knee fold and stretch
  • Knee hugs
  • Rotation stretch
  • Glute/piriformis stretch
  • Sitting upper body reaches

The class begins in sitting with a spine twist and mermaid movement to gently stretch the spine. We then continue into four-point kneeling and work our arms and legs with a swimming movement, then stretch our backs into a child pose stretch. Moving down onto our fronts onto the mat we then mobilise our spines into an extension position with a cobra stretch and work our legs with some hamstring curls.

We then continue the class onto our backs onto the mat and engage our core with a scissors, hip twist and bridge movements. We then try to gently mobilise the nerve with a leg neural glide, extending and flexing our knees. We then continue onto our backs and cool down with some knee hugs, rotation and glute stretches. Finishing the class in sitting with some upper body reaches.

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.

Lower back conditioning 05-19 mins

Lower back conditioning

Pilates class designed to help mobilise and strengthen around the lower back.

  • Difficulty: Easier
  • Length: 32 minutes

The class begins in standing then continues into four-point kneeling, our fronts and onto our backs. The class is suitable for most levels, but please remember to work to a level that you feel safe and comfortable to do. 

This class includes;

  • Standing ‘Y’ stretch and heel raises
  • Knee taps 
  • Squats 
  • Wood chop
  • Round the world 
  • Roll downs 
  • Four-point kneeling cat stretch 
  • Swimming with hand and leg taps
  • Thread the needle
  • Child pose stretch
  • Leg lift and hamstring curls 
  • Cobra stretch 
  • Bridging
  • One leg stretch
  • Scissors
  • Opposite arm and leg stretch
  • Rotation stretch 
  • Glute and hamstring stretches
  • Sitting spine twist 

The class begins in standing warming up our arms and legs with a ‘Y’ stretch and heel raises and knee taps. We then work our legs and glutes with some squats before stretching through our spines with a wood chop and round the world stretch. We then roll down and continue the class into four-point kneeling. 

In four-point kneeling we engage our core and lengthen through the body with a swimming exercise and then stretch our spines a little further with a cat stretch and thread the needle movements. Moving onto our fronts we engage our glutes and hamstrings with a leg lift and hamstring curls. We then move around onto our backs and engage our core further with a bridge, one leg stretch, scissors and opposite arm and leg stretch. Cooling down with a rotation stretch, glute and hamstring stretches. Finishing the class in sitting with a gentle spine twist. 

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.

Tough abs and core pilates class 05-19 mins

Challenging abs and core Pilates workout

Short but challenging class aimed to engage and strengthen our core and abdominal muscles

  • Difficulty: Tough
  • Length: 17 minutes

This is a short but challenging class aimed to engage and strengthen our core and abdominal muscles. The class begins with a few stretches in sitting then continues into four-point kneeling and onto our backs on the mat. Please remember to work to a level that you feel safe and comfortable to do. 

This class includes:

  • Sitting ‘Y’ stretch, side bend and spine twist
  • Four-point kneeling plank press
  • Fold and kick with forearm press
  • Chill pose
  • Full side bend 
  • Supine onto elbows one leg stretch 
  • Changement up and down
  • Double leg press with abdo prep
  • Criss- cross with leg lower
  • Rotation stretch 
  • Sitting mermaid stretch 

The class begins with a ‘Y’ stretch, side bend and spine twist sequence to stretch through the upper body. We then continue into four-point kneeling and challenge our abdominals and core with a plank press and fold and kick with forearm press. We then stretch out with a child pose stretch before moving into a full side bend movement. 

We then continue onto our backs starting onto our elbows with a one leg stretch, then working into our lower abdominal muscles with a changement up and down. Lowering onto our backs we engage our core and abdominals further with a double leg stretch and criss-cross and lower. We then cool down with a rotation stretch and finish 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 Pilates 40+ mins

Full body Pilates

Mat based Pilates class which includes a range of exercise sequences to strengthen muscles throughout the body

  • Difficulty: Moderate
  • Length: 44 minutes

The class begins in standing then continues onto our fronts, sides and back onto the mat. Please always remember to work to a level that you feel safe and comfortable to do. 

This class includes:

  • Standing bow and arrow stretch
  • Balance series
  • Squats with heel raises
  • Standing clam
  • Standing fold and stretch
  • Standing mermaid
  • Roll downs
  • Leg lifts
  • One leg kick
  • Cobra stretch
  • Child pose stretch
  • Side lying clam with toe taps
  • Leg press and leg lift sideways
  • Elbow knee ab curl
  • One leg stretch
  • One leg circle
  • Bridge with half marches
  • Split arms double curl 
  • Dead bug
  • Rotation stretch 
  • Glute and hamstring stretches
  • Sitting book opener and mermaid stretch

The class begins with a warm up in standing rotating through our upper body with a bow and arrow stretch. we then engage our core with a balance series and warm up through our legs with some squats. We continue to challenge our strength and balance with a standing clam and standing fold and stretch. We then mobilise our spines with some roll downs and move onto our fronts on the mat to continue the class. 

On our fronts we engage our glutes with some leg lifts and work our legs with a one leg kick. In this position we then stretch our spines into extension with a cobra stretch. Moving onto our sides we engage and strengthen our glute muscles further with a clam and leg press and leg lift sideways. Then coming up onto our elbow we work our glutes and abdominals with an elbow to knee abdominal curl. 

Moving down onto our backs onto the mat we challenge our core with a one leg stretch, one leg circle and bridge with half marches. Continuing onto our backs we engage our upper abdominals with a split arm double curl. We then begin to cool down from the class with a dead bug movement and rotation stretch. Finishing the class with some leg stretches on our backs and into sitting with a book opener 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.

Gentle flow Pilates 05-19 mins

Gentle flow Pilates

Pilates class to gently stretch and move throughout the body

  • Difficulty: Easier
  • Length: 19 minutes

The class begins in sitting then continues onto our backs on the mat. The workout is suitable for most levels but as always please remember to work to a level that you feel safe and comfortable to do.

This class includes:

  • Sitting ‘Y’ stretch, side bend and tree hug sequence
  • Round the world stretch 
  • Half roll backs with arm scissors
  • Hip twist
  • One leg stretch
  • Double leg stretch
  • Arm circles with abo prep
  • Bridge with arm raises
  • Dynamic hamstring stretch
  • Rotation stretch
  • Sitting – spine twist and mermaid stretch

The class begins in sitting gently stretching our upper body with a ‘Y’ stretch, side bend and tree hug sequence followed by around the world stretch. We then continue in sitting and engage our abdominals with some half roll backs with arm scissors.

Moving down onto our backs on the mat we then engage our core with a hip twist and one leg stretch, then combine these two movements together on each side. We then work our arms and legs together with a double leg stretch, finishing the sequence with just are arms and added abdominal prep movement. We then stretch the back of our legs with a dynamic hamstring stretch. Cooling down with a rotation stretch and into sitting with a spine twist 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.

better Balance pilates class 40+ mins

Body balance Pilates class

Pilates class designed to challenge our balance and strengthen our core, glutes, and leg muscles.

  • Difficulty: Tough
  • Length: 41 minutes

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

This class includes:

  • Standing heel raises and arm lifts
  • Standing scissors with arm circles
  • Squats
  • Obliques elbow to knee
  • Squats with heel raises and arm openings
  • Side plie with heel raises
  • Lunge to single leg
  • Arabesque
  • Roll downs
  • Downward dog and calf stretch
  • Four-point kneeling cat stretch
  • Plank to down dog position
  • Child pose
  • Leg fold and stretch
  • One leg stretch
  • Kick to bridge
  • Scissors
  • Criss-cross
  • Rotation stretch
  • Side lying toe tap forwards and back
  • Leg lift sideways and leg fold and stretch
  • Arm opening stretch
  • Glute and hamstring stretches
  • Sitting chest opening and cleopatra
  • Mermaid stretch

The class begins in standing with heel raises and arm lifts, we then begin to challenge our balance with standing scissors and arm circles. In standing we also work our legs with some squats, squats with heel raises, and side plie with heel raises as well as a standing oblique exercise. We further challenge our balance with a lunge to single leg stand and arabesque before mobilising our spines with a roll down into a downward dog and calf stretch.

Into four-point kneeling we stretch our spines a little more with a cat stretch then challenge our core with a plank and combined down dog position. Moving onto our elbows we work our core and glute muscles with a leg fold and stretch then stretch out again into a child pose stretch.

We then move onto our backs and continue to engage and strengthen our core with a one leg stretch, kick to bridge, scissors and criss-cross movements.  Turning onto our sides we have the option of starting on our elbow and challenge our glutes with a toe tap forwards and back movement, then down on our sides with a leg lift sideways and leg fold and stretch. We then begin to cool down with an arm opening stretch, then move onto our backs again to stretch our glute and hamstring muscles. We then finish the class in sitting with a chest opening and cleopatra 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.

Balance and core 40+ mins

Pilates balance and control

Mat-based class working to strengthen our core and leg muscles and challenge our balance

  • Difficulty: Tough
  • Length: 42 minutes

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

This class includes:

  • Standing fold and stretch
  • Heel raised with cleopatra arms
  • Standing clam with toe tap
  • Single leg stand with arm raises and chest opening
  • Squats and side-step
  • Forward reach
  • Static lunge to single leg stand
  • Standing obliques
  • Roll downs
  • Swimming
  • One leg kick
  • Cobra
  • Child pose stretch
  • Side lying side-kick
  • Double leg lift with split legs
  • Clam
  • Combined hip twist and one leg stretch
  • Arm circles and abdo prep with scissor legs
  • Diamond and abdo prep
  • Rotation stretch
  • Glute and hamstring stretch
  • Sitting side bend and spine twist
  • Arm reaches

The class begins in standing and we work to strengthen our legs with a standing fold and stretch, heels raises with cleopatra arms and standing clam. We then begin to challenge our balance further with a single leg stand with upper body stretches, squats with side-step and a lunge to single leg stand. We then roll down onto our fronts on the mat to continue the class.

On our fronts we work our glutes and upper body with a swimming movement, then continue with our legs with a one leg kick. Staying on out fronts we stretch our spines into extension with a cobra stretch. We then move onto our sides with a side-kick and double leg lift, adding some split legs for an extra challenge. We then have the option to come up onto our elbows to work into a clam.

Moving onto our backs on the mat we then engage our core with a hip twist and one leg stretch, then strengthen our abdominals with some arm circles with abdo prep and scissor legs and diamond legs with abdo prep. We then cool down on our backs with a rotation stretch, glute and hamstring stretches. We then finish in sitting with a side bend and spine twist and arm reaches.

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.