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core and glutes Pilates with soft ball 20-39 mins

Pilates core and glutes with soft ball

Core and glutes focused class using the soft ball to add extra variety and challenge

  • Difficulty: Moderate
  • Length: 36 minutes

This is a mat based class using the Pilates soft ball. The class is focused on exercises to help engage and strengthen our core and glute muscles. The class begins in standing, then continues onto our sides and back onto the mat. As always, please remember to work to a level that you feel safe and comfortable to do. 

This class includes: 

  • Standing heel raises with arm reaches 
  • Squats
  • Arm opening 
  • Fold and stretch 
  • Side lunge
  • Roll downs 
  • Side lying half moon
  • Double leg lift and lower
  • Toe tap 
  • Ball under pelvis hip twist, one leg circle and scissors
  • Bridging ball between knees
  • One leg stretch with abdo prep 
  • Glute and hamstring stretch 
  • Sitting spine twist and upper body reaches

The class begins in standing and using the ball between our hands start with some heel raises and arm reaches. We then continue to work into our legs lowering into a squat, adding some combined arm movements using the ball. Continuing with the ball between our hands we then fold and stretch with our arms and legs. We then challenge our leg strength and control with a side lunge before rolling down to continue the class onto our sides onto the mat.

Onto our sides we use the ball to strengthen our glute muscles with a half moon, double leg lift and lower and toe taps. Moving around onto our backs we use the ball under our pelvis to challenge our core stability with a hip twist, one leg circle and scissors movements. We then continue with a one leg stretch and abdominal prep using the soft ball as a prop between our hands. Then placing the ball between our knees we work into a bridge adding some inner thigh squeezes with the ball. 

We then cool down from the class with a rotation stretch and glute stretch on our backs. Finishing the class in sitting with a spine twist and 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.

Total body Pilates flow 20-39 mins

Total body Pilates flow

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

  • Difficulty: Moderate
  • Length: 33 minutes

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

This class includes:

  • Standing balance series
  • Standing hip twist with arm opening
  • Side plie squats
  • Lunges
  • Forward reach
  • Roll down
  • Swimming
  • Swan dive
  • Cobra stretch
  • Side lying abdominal curl
  • Leg lift sideways and fold and stretch
  • Arm opening
  • Scissors and hip twist combined
  • Bridge with arm above head
  • leg stretch and arm reaches
  • double leg stretch
  • one leg circle and lift and lower
  • rotation stretch
  • glute muscle stretch
  • sitting arm opening

The class begins in standing working on movement control with a balance series and combined hip twist and arm opening movement. We then work our legs with a side plie, rotating each side from here into static lunges. We then challenge our balance further with a forward reach before rolling down onto our fronts to continue the class.

On our fronts we combine our arm and leg movements with a swimming exercise then work our upper body with  a swan dive. WE then stretch our spines into extension with a cobra stretch. Moving onto our sides we work up on our elbows for an abdominal curl. We then work our glutes with a combined leg lift sideways and fold and stretch. Staying on our sides we mobilise into our upper back with an arm opening stretch.

We then continue the class onto our backs working our core control with a combined scissors and hip twist. We then continue to work on our movement control combining arm and leg movements with a bridge, leg stretch and arm reaches and double leg stretch. We then cool down with a rotation stretch and glute stretch and finish in sitting with arm openings.

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 all over Pilates 20-39 mins

Challenging all over Pilates workout

Challenging mat-based class designed to engage and strengthen muscles throughout the body.

  • Difficulty: Tough
  • Length: 33 minutes

The class begins in standing then continues onto the mat on our backs, into high kneeling and sitting. The class includes some quite difficult exercises, so please remember to always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing ‘Y’ stretch with heel raises
  • Single leg lift and stretch
  • Standing clam
  • Side plie squats with heel raises
  • Split squats
  • Side bend with side plie
  • Roll downs
  • Scissors
  • Single leg bridge
  • Abdo prep and criss-cross
  • Onto elbows double leg stretch
  • Cycling legs
  • High kneeling leg lift and fold and stretch
  • Sitting oblique roll backs
  • Roll backs and arm scissors
  • Supine dead bug
  • Rotation stretch
  • Glute and hamstring stretches
  • Sitting mermaid stretch

The class starts by warming up in standing with a ‘Y’ stretch and heel raises. We then challenge our balance and control with a leg lift and stretch and a standing clam. We then move into a side plie squat and add some heel raises for an extra challenge. Rotating our feet each side we work on our leg strength and control further with some split squats. We then mobilise our backs with some roll downs. Continuing onto our backs we then challenge our core with a single leg bridge. We then work our abdominals with an abdo prep and criss-cross movement then come up onto our elbows to challenge them a little more with a double leg stretch and cycling movements.

We then work to strengthen our glutes in high kneeling with a leg lift, fold and stretch and one leg circle. Then stretch out with a child pose stretch. Moving into sitting we work our abdominals a little further with some oblique roll backs and half roll backs with arm scissors. Rolling back onto the mat we then cool down with a dead bug, rotation and glute and hamstring stretches. Finishing with a mermaid stretch in sitting.

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.

Abs focused Pilates 20-39 mins

Abs focused Pilates class

This is a mat based class designed to challenge and strengthen our abdominal muscles

  • Difficulty: Moderate
  • Length: 33 minutes

The class begins in standing then continues down onto the mat into four-point kneeling, side lying and onto our backs. Please always remember to work to a level that you feel safe and comfortable to do, especially with some of the more challenging exercise sequences.

This class includes:

  • Standing balance series
  • Abdominal curl
  • Side abdominal curl
  • Squats with heel raises
  • Side plie with side bend
  • Roll downs
  • Four-point kneeling cat stretch
  • Leg pull in prone marching
  • Plank with leg lift
  • Child pose stretch
  • Side lying abdominal curl
  • Leg fold and stretch
  • Side bend
  • One leg stretch with abdo prep
  • Scissors
  • Double leg stretch with abdo prep
  • Criss- cross
  • Rotation stretch
  • Glute and hamstring stretches
  • Sitting arm opening and mermaid stretch

The class begins in standing warming up through our arms and legs with a balance series. We then engage our abdominals with an abdominal curl and side curl. We then challenge our legs and core control with squats and heel raises and then stretch out with a side plie and side bend movement. We then roll down and continue the class into four-point kneeling.

In four-point kneeling we start by mobilising the spine with a cat stretch then challenge our abdominals with a leg pull in prone marching and plank movements. Moving down onto our sides we continue to engage our abdominals with an abdominal curl and work our core with a leg fold and stretch. We then challenge our obliques with a side bend movement.

Changing position onto our backs on the mat we continue to strengthen and engage our abdominal muscles with a one leg stretch and scissors movements. We then work these muscles further with a double leg stretch and abdominal prep adding an extra challenge with some flutter kicks at the end. We then work our obliques with a criss-cross exercise before we cool down with a gentle rotation stretch. We continue with our cool down stretching our glute and hamstring muscles then finish the class with an arm 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.

Upper body Pilates class 20-39 mins

Upper body Pilates class

Upper body focused class using hand weights designed to mobilise and strengthen into our upper body and arms

  • Difficulty: Moderate
  • Length: 28 minutes

The class begins in standing then continues into four-point kneeling and onto our backs. I would recommend using hand weighs 0.5-1kg in weight but please use whatever feels comfortable and suitable for you.

The class includes:

  • Standing chest opening and cleopatra
  • Abdominal curl
  • Arm curls
  • Squats with bicep curls
  • Triceps curls with leg lift
  • Roll downs
  • Four-point kneeling – triceps curls and arm pulses
  • Child pose stretch
  • Mini press
  • Threading the needle
  • Bridge with arm lifts
  • One leg stretch with bicep curl
  • Scissors and arm circles
  • One leg stretch with abdo prep
  • Triceps arms with double leg stretch
  • Rotation stretch
  • Glute and hamstring stretch
  • Sitting upper body reaches

The class starts with a warm-up in standing using hand weights. We begin by challenging our upper body with a chest opening and cleopatra movements. Then bring in some abdominal strength with an abdominal curl. We continue to work our arms with the weights with some bicep curls and squats and triceps curls and leg lifts. We then roll down and continue the class into four-point kneeling onto the mat.

In four-point kneeling we start by working our triceps again with some triceps curls and arm pulses.  We then use our body weight to strengthen into our arms with mini press sets before mobilising the upper body with a thread the needle movement.

Moving onto our backs on the mat we combine our arm and leg movements together with a bridge with arm lifts, scissors and arm circles and triceps curls and double leg stretch. We then cool down with a rotation stretch, glute and hamstring stretches. Finishing 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.

Full body toning with Pilates circle. 20-39 mins

Full body toning with Pilates circle

Workout using the Pilates circle to support toning and to add resistance to movements.

  • Difficulty: Moderate
  • Length: 33 minutes

The class begins in standing and then continues into four-point kneeling, onto our sides and then onto our backs. The class includes movements to challenge muscles throughout the body so please remember to always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing Heel raises
  • Side bend
  • Side lunge with arm reaches
  • Forward reaches
  • Roll downs
  • Four-point kneeling – mini press
  • Swimming arms
  • Triceps pulses
  • Child pose stretch
  • Side lying – toe taps and double leg lift
  • Leg lift and fold
  • Single leg bridge
  • One leg stretch with abdo prep
  • Scissors
  • Criss-cross
  • Rotation stretch
  • Glute and hamstring stretches
  • Sitting spine twist

The class begins in sitting and we warm up into our legs with some heel raises and side lunges using the circle between our hands to help engage our core muscles. We then test our balance with some forward reaches. We mobilise through the spine with some roll downs and continue the class into four-point kneeling on the mat.

Using the circle under our diaphragm we work our upper body with some mini press, swimming arms and triceps pulses. We then move onto our sides and strengthen our glute muscle with some toe taps and a double leg lift with the circle between our legs. Continuing onto our sides we use the circle under our top hand to help engage our core with some leg lift and folds.

Moving onto our backs using the circle under one foot to begin with challenging our core and abdominals with a single leg bridge and a one leg stretch with abdo prep. Then using the circle between our hands, we continue to strengthen our core and abdominals with scissors and criss-cross movements. We then cool down with a rotation stretch, hamstring and glute stretches. Finishing the class in sitting with a 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.

Full body foam roller class 20-39 mins

Full body foam roller Pilates workout

Mat-based class using a foam roller to challenge our control and stability

  • Difficulty: Moderate
  • Length: 34 minutes

The class begins in standing and then continues into four-point kneeling, sitting and onto our backs on the mat. Please always work to a level that you feel safe and comfortable to do, particularly with more challenging exercise sequences.

This class includes:

  • Standing round the world stretch
  • Squats with heel raises
  • Back rotation and extension mobility
  • Split squat
  • Roll downs
  • Four-point kneeling abdominal curls
  • Cat stretch
  • Hamstring curls
  • Swimming
  • Child pose stretch
  • Plank
  • Sitting – tricep dips
  • Extension over roller
  • Hip twist and scissors
  • One leg stretch with abdo prep
  • Double leg stretch
  • Bridge with arm reaches
  • Rotation stretch
  • Glute/piriformis stretch
  • Hamstring stretch
  • Sitting upper body reaches, mermaid stretch

The class starts with a warm up in standing mobilising our spine with a round the world stretch and back rotation and extension stretch. We then work on our balance and control with a quat with heel raises and split squats. We then roll down into four-point kneeling to continue the class.

In four-point kneeling we challenge our strength and control with some abdominal curls. Then challenge our upper body stability using the roller under our hands with some hamstring curls, swimming and plank exercises. Moving into sitting we work our upper further with some triceps dips.

We then lie onto the roller to challenge our core control and strength with a hip twist and scissors movement. Continuing on the roller we add some abdominal strength with a one leg stretch with abdo prep. We then use the roller between our hands for a modified double leg stretch and upper body stretch with a bridge movement. On our backs we start to cool down with rotation stretch, glute and piriformis stretch. Finishing the class in sitting with some 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.

Loop band Pilates class 20-39 mins

Loop band Pilates workout

Mat-based class using a loop band to add some resistance to the movements.

  • Difficulty: Moderate
  • Length: 28 minutes

The class begins in standing and then continues onto our sides and back on the mat. There are some tough challenges included in the class so please remember to always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing  Y stretch and round the world
  • Single arm shoulder row
  • Standing clam
  • Squats with heel raise
  • Side lunge
  • Roll downs
  • Side lying side kick
  • Lift and lower
  • One leg stretch and hip twist
  • Knee opening
  • Bridging
  • Combined bicep curl and leg lower
  • Criss cross
  • Rotation stretch
  • Glute and hamstring stretches
  • Sitting side bend and tree hug

The class begins in standing using the loop band between our hands with a Y stretch, round the world stretch and single arm shoulder row. We then continue with the band around our thighs and challenge our strength and balance with a standing clam, squats and side lunge. We then continue the class down onto our sides with the band around our thighs still and use it to add resistance to both side kick and lift and lower movements.

Moving onto our backs we then challenge our core further with a one leg stretch and hip twist movements and bridging. Then using the band looped around one foot and hand we combine some arm and leg movement control. Then using the band between our hands we add some abdominal and oblique strengthening with a criss-cross exercise.

We then cool down with a rotation stretch, glute and hamstring stretches. Finishing in sitting with a combined side bend and tree hug 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.

Express Pilates Glutes 20-39 mins

Express Pilates workout – Glute muscles

This is a short class designed to engage and strengthen our glute muscle

  • Difficulty: Moderate
  • Length: 20 minutes

This is a short class designed to engage and strengthen our glute muscles. This is a mat-based class working in both four-point kneeling and on our sides. Please remember to always work to a level that you feel safe and comfortable to do, particularly with the more challenging exercise sequences.

This class includes:

  • Sitting arm opening stretch and mermaid stretch
  • Side lying side kick
  • Leg lift sideways
  • Side bend with combined clam
  • Four-point kneeling fire hydrants and donkey kicks
  • Child pose stretch
  • Leg lift and lower
  • Pigeon pose glute stretch
  • Cat stretch
  • Kneeling arm circles

The class begins with a few gentle upper body stretches in sitting on the mat. We then move into side lying and challenge our glute muscle stretch with a side kick and leg lift sideways movement. Moving onto our elbow we then work our abdominals and glutes with a side bend, adding some clams for an extra challenge.

Changing position to four-point kneeling we work on our glute muscle strength and control further with some fire hydrants and donkey kicks and some leg lifts and lowers. From this position we then stretch out with a child pose and pigeon pose stretches. Finishing the class in kneeling with some arm circles.  

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.