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back stretch and mobility Easier classes

Back stretch and mobility

Gently stretch and mobilise through the spine with this short mat based sequence

  • Difficulty: Easier
  • Length: 17 minutes

This class keeps a nice gentle pace so is suitable for most levels. We start the class in sitting then move into four-point kneeling, our fronts and then onto our backs. This class can be used as a great morning stretch to get you ready for the day or to compliment another class.

This class includes:

  • Sitting side bend and spine twist
  • Four-point kneeling tail swish
  • Curl and extend
  • Upper body rotation
  • Child pose stretch
  • Cobra stretch
  • Bridging
  • Opposite arm and leg stretch
  • Lumbar rotation stretch
  • Sitting upper body reaches and mermaid stretch

The class begins in sitting with a side bend and spine twist to gently mobilise the spine. We then move into four-point kneeling and mobilise the lower back with a tail swish and then lengthening through the back with a curl and extend movement. In this position we then rotate through our upper back before stretching out into a child pose stretch.

We then come down onto our fronts to extend our spines with a cobra stretch. Moving round onto our backs we continue to mobilise through the spine with a bridging exercise then lengthen out a little more with an opposite arm and leg stretch. Cooling down with a lumbar rotation stretch and in sitting with some upper body reaches and mermaid stretch.

This class goes well with:

Easier – Back mobility and strengthening

Gently stretch and mobilise the spine with this mat based class.

pilates back mobility

Regular – Feel good Pilates workout

All over workout to get your body working and feeling great

feel good pilates workout

Tough – Ultimate core control

This is a tough mat based class working through movements to engage and challenge our deep abdominal core muscles.

ultimate core control

 

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 stretch and mobility Easier classes

Upper body stretch and mobility

Gently mobilising the upper body with this short mat based routine

  • Difficulty: Easier
  • Length: 16 minutes

This is a gentle paced mat-based class focused on upper body mobility. The class starts in sitting then moves into four-point kneeling and onto our backs. This class focuses on stretching and mobilising through the upper body and is suitable for most levels but please always work within a range that you feel comfortable and safe to do.

This class includes:

  • Sitting – book opener, arm opening, dumb waiter
  • Four-point kneeling thread the needle
  • Cat stretch
  • Child pose
  • Arm scissors
  • Double leg stretch
  • Bridging with arm raises
  • Sitting- upper body reaches, shoulder rolls and neck stretch

The class begins with some gentle stretches in sitting mobilising through the upper back and opening through the chest with a book opener, arm openings and dumb waiter movements.

Moving into four-point kneeling we continue to stretch through the upper back with threading the needle, cat stretch and child pose movements. Continuing the class onto our backs we bring in some core control to our upper body movements with arm scissors and double leg stretch exercises. We also increase our upper body stretch in a bridge exercise modifying with some arm raises. 

We then move back into sitting to cool down and finish with some upper body reaches, shoulder rolls and neck stretches.

This class goes well with:

Easier – Simple Upper Body and Core Pilates Class

This is an easier level class that has a nice mix of stretching and strengthening exercises for the upper body, bringing in some core control movements as well. 

simple upper body and core

Regular – Upper body and core control Pilates workout

This class focuses on mobilising and strengthening through the upper body but also includes movements to challenge our core control. If you want a little bit more of a challenge this class has the option of using some hand weights (0.5-1kg weights) with some of the exercises. 

Tough – Upper body and core conditioning

This class challenges are upper body control as well as our core and abdominal muscles. This class also has the option of using hand weights to add an additional challenge to the class. The class includes some tough movement sequences so always work to a level you feel safe and comfortable with. 

Upper body conditioning

 

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.

SIMPLE HIP MOBILITY Easier classes

Simple hip strength and mobility

Mat-based class focusing on gently mobilising and strengthening the hip region

  • Difficulty: Easier
  • Length: 31 minutes

The class starts by warming up with some mobility and strengthening movements in standing. We then come down onto our sides on the mat to continue the class. This is a gentle paced class suitable for most levels but please always work to a level that you feel comfortable with.

This class includes:

  • Standing toy soldier
  • Balance series
  • Eccentric Squats
  • One leg circle
  • Standing hip flexion and extension
  • Mermaid stretch
  • Roll downs
  • Side lying side kick
  • Clam
  • Bridging
  • Hip twist
  • Scissors
  • Opposite arm and leg stretch
  • Lumbar rotation and glute stretch
  • Sitting book opener and mermaid stretch

We start the class in standing with a gentle warm up by beginning to challenge the strength and control in our legs. We then come down onto our sides on the mat and work on strengthening our glute muscles with both side kick and clam exercises. Moving onto our backs we strengthen our glutes a little more with a bridge movement. Continuing the class on our backs we strengthen around the pelvis further with a hip twist and scissor exercises. We then begin to gentle stretch out around our hips with opposite arm and leg stretch and glute muscle stretch. Finishing the class in 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.

get up and go Pilates class Easier classes

Get up and go Pilates

Pilates class to help stretch out the body and release tension.

  • Difficulty: Easier
  • Length: 36 minutes

This is a gentle paced class giving the body an all over work out. Based on the mat we work through exercises to strengthen our upper body and core as well as some gentle stretching movements. The class starts in standing warming up through our upper body and legs then continuing down onto the mat. This is an easier level class so suitable for most levels but please always work to a level that you feel comfortable and safe to do.

This class includes:

  • Standing – chest opening
  • Squats with book opener
  • Balance series
  • Standing Scissors with combined hip twist
  • Side plie with side bend
  • Roll downs
  • Cat stretch
  • Child pose
  • Press ups
  • Clam
  • Leg lift sideways
  • Arm scissors
  • Bridging with combined abdo prep
  • Hip twist with arm opening
  • Glute and hamstring stretches
  • Sitting book opener and mermaid stretches

We begin the class with some gentle upper body stretches in standing, then bring in some balance and leg work with a standing scissors and combined hip twist movement. We also stretch out through the side of the body with a standing plie with a side bend stretch. Rolling down into four-point kneeling we then mobilise the spine with a cat stretch before lengthening out and challenging our core with a swimming exercise. In this position we also work on strengthening through the upper body with a press up movement.

Moving down onto our sides we work on strengthening through our glutes with a clam and leg lift sideways exercises. From here we roll onto our backs to continue to strength through our core with a hip twist and bridging movements. Cooling down with a lower back rotation stretch, glute and hamstring muscle stretches. Finishing the class in sitting with a book opener 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.

stretch and release Pilates Easier classes

Stretch and release Pilates

Pilates class to help stretch out the body and release tension.

  • Difficulty: Easier
  • Length: 34 minutes

This is a mat-based class focused on movements to help stretch out the body and release tension. The class also includes movements to work on strength and control throughout the body.  This is a nice gentle paced class suitable for most levels but please always work to a level that you feel comfortable and safe to do.

This class includes:

  • Standing warm up shoulder rolls and neck stretch
  • Chest opener and heel raises
  • Squats with heel raises
  • Calf stretch and book opener
  • Roll downs
  • Four-point kneeling tail swish
  • Swimming side leg reach
  • Thread needle
  • Child pose
  • Side leg press
  • Quad stretch
  • Scapula isolations
  • Double leg stretch
  • Hip twist
  • Dynamic hamstring stretch
  • Glute stretch
  • Sitting spine twist and mermaid

The class begins by focusing on breathing control then continues to relax and stretch out through our neck and shoulders. We then combine in some heels raises with a chest opener before working our legs a little more with a squat. In standing we stretch out through our calf muscles and the upper body further with a book opener stretch.  

Rolling down into four-point kneeling we then release some tension in our lower back with a tail swish movement and work on some leg control with a swimming side leg reach. In this position we then bring some more upper body stretching in with a threading the needle movement and child pose.

Moving onto our sides we work on some leg control and glute strength with a side leg press then stretch out through the fronts of our legs with a quad stretch. From here we come onto our backs and work on some upper body strengthening with some scapula isolations then bring in some leg control with a double leg stretch. We then stretch our through our lower back with some rotations and our legs with a dynamic hamstring stretch. Finishing the class in sitting with a spine twist 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.

upper body mobilise and strengthen Easier classes

Upper body mobilise and strengthen

Class combines upper body and lower limb movements focusing on mobilisation and control.

  • Difficulty: Easier
  • Length: 39 minutes

This is a mat-based class which focuses on our control, combining upper body and lower limb movements together, as well as challenging our core muscles. The class starts with a warm-up in standing and then continues down onto the mat. Please always work to a level that you feel comfortable with as most importantly we want you to enjoy the class.

This class includes:

  • Standing bow and arrow stretch
  • Balance series
  • Standing scissors with arm taps
  • Chest openings and heel raises
  • Four-point kneeling arm reaches and rotation
  • Swimming
  • Child pose stretch
  • Leg pull in prone
  • Side lying toe taps
  • Arm openings
  • Hip twist with arm openings
  • Hundreds
  • Scissors
  • Opposite arm and leg stretch
  • Glute and hamstring stretches
  • Sitting upper body reaches and ‘Y’ stretch

We start the class warming up in standing with a bow and arrow stretch and begin to combine our upper body and leg movements with a balance series, standing scissors with arm taps and chest openings with heel raises. Rolling down into four-point kneeling we then mobilise through our upper back with some arm rotations and then lengthen through the body with a swimming movement. We then strengthen though our upper body and core with a leg pull in prone movement. Moving round into side lying we challenge our glutes and core stability with some toe taps before stretching out the upper back with an arm opening stretch.

Onto our backs we continue to engage our core and combine our upper and lower limb movements with a hip twist movement, hundreds and opposite arm and leg lengthening. We then gently cool down with some lower back rotation and leg stretches. Finishing the class in sitting with some upper body reaches and a ‘Y’ 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.

simple upper body and core Easier classes

Simple upper body and core Pilates class

Mobilise and strengthen through the upper body and core with this half-hour class

  • Difficulty: Easier
  • Length: 33 minutes

We start the class in standing then continue the class down onto our mats. The class is suitable for most levels but please only exercise to a level that you feel comfortable and safe to do.

This class includes:

  • Standing toy soldier
  • Squats with arm pulses
  • Side plie with side bend
  • Roll downs
  • Four-point kneeling cat crawl
  • Arm pulses and shoulder taps
  • Child pose
  • Thread the needle
  • Press ups
  • Breaststroke prep
  • Swimming
  • Cobra stretch
  • Bridging with arm scissors
  • Criss-cross
  • Double leg stretch
  • Dynamic hamstring stretch
  • Sitting chest opening and neck stretches

We start the class by warming up in standing with a toy soldier movement, squats with arm pulses and a side plie. We then roll down into four-point kneeling. In this position we work on maintaining our core connection and shoulder blade control with a cat crawl. We also work on our core strength stabilising through one shoulder with arm pulses and shoulder taps as well as upper body strengthening with some press ups.

Moving down onto our fronts we strengthen through the upper body with a breaststroke prep movement and add some lower limb movement with a swimming exercise. Coming onto our fronts we continue to challenge and strengthen through our core and abdominals with a bridge, criss-cross and double leg stretch movements.

Cooling down from the class with a dynamic hamstring stretch, rotation stretch and into sitting some upper body and neck 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.

stretch and posture Easier classes

Pilates for desk posture

Alleviate tension and stretch through the body. Ideal for those that spend lots of time working at desks.

  • Difficulty: Easier
  • Length: 16 minutes

The class also aims to strengthen some of our key postural muscles. This class is perfect to squeeze into a lunch break and reset the body and mind! The class is suitable for most levels but please always work to a level that you feel comfortable and safe to do.

This class includes:

  • Sitting neck stretches
  • Sitting arm reaches and side bend
  • Cat stretch
  • Swimming
  • Hip flexor stretch
  • Child pose
  • Breaststroke prep
  • Cobra
  • Opposite arm and leg lengthening
  • Dynamic hamstring stretch
  • Sitting mermaid stretch

We start the class in sitting and begin to reduce any tension in our upper body with some gentle neck stretches. Moving into four-point kneeling we mobilise our spines with a cat stretch, then begin to lengthen through the body with swimming exercise. We then come up into high kneeling to open out and stretch though our hip flexors, which can often feel tight after sitting.

Coming down onto our fronts we work our upper back with a breaststroke prep exercise and stretch into extension with a cobra stretch. Onto our backs with then lengthen out through the body further with opposite arm and leg stretch and a dynamic hamstring stretch. Finishing the class in sitting with a gentle 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.

resistance band pilates Easier classes

Easier-level resistance band class

Resistance band assisted class to gently stretch and challenge our upper body, back and legs.

  • Difficulty: Easier
  • Length: 20 minutes

This is a mat based class using the resistance band to challenge, and at times assist, movements during the class. We start the class in sitting and use the band to stretch and challenge the upper body. We then roll down to continue the class on our backs on the mat. The class is an easier level class so suitable for most levels but always work to a level that you feel safe and comfortable with.

This class includes:

  • Sitting ‘Y’ stretch and side bend using the resistance band
  • Seated row
  • Half roll backs
  • Spine twist
  • Arm scissors
  • Bridging
  • Double leg extension with abdo prep
  • One leg circle
  • Hamstring stretch
  • Rotation stretch
  • Sitting chest opening and side bend

We start the class in sitting using the band to warm up through the upper body with some ‘Y’ stretches and send bends. We then challenge the upper body using the band with a seated row. Using the band for some assistance we then practice some half roll backs and spine twist movements. Rolling down onto our backs on the mat we work our core and upper body further with some arm scissor movements. We then use the band to add a challenge and resistance to movements including bridging and leg extension with abdo prep. We then cool down with hamstring and rotation stretches on our backs before finishing in sitting with some gentle upper body movements.

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.