fbpx
Full body Pilates essentials Long Pilates classes

Full body Pilates essentials

Full body Pilates workout including strengthening and mobility exercises.

  • Difficulty: Moderate
  • Length: 48 minutes

The class begins with a warm-up in standing then continues onto the mat in four-point kneeling, on our fronts, sides and onto our backs. The class includes a range of exercise, with some challenge movement sequences, so please always work to a level that you feel safe and comfortable with.

This class includes:

  • Standing book opener
  • Arm opening
  • Balance series
  • Standing scissors
  • Squats with heel raises
  • Side plie
  • Roll downs
  • Four-point kneeling swimming
  • Donkey kicks
  • Tricep fold kicks
  • Child pose stretch
  • Swan dive
  • Cobra stretch
  • Side bend with clam
  • Bridging with arm reaches
  • One leg stretch
  • Scissors
  • Criss-cross with scissor legs
  • Hip twist with opposite arm opening
  • Glute and hamstring stretches
  • Sitting offering stretch and mermaid stretch

The class starts in standing stretching and mobilising through the upper back with a book opener and arm opening stretch. We begin to challenge our balance with a balance series sequence and scissor leg movement in standing. Bringing in some leg strengthening in standing with some squats and added heels raises.

We then roll down into four-point kneeling and lengthen through the body with a swimming exercise and strengthen out upper body with some tricep fold kicks. Finishing in this position with a child pose stretch. We then move down onto our fronts on the mat and strengthen the upper body further with a swan dive exercise and mobilise the spine into a cobra stretch.

Moving onto our sides we bring in both upper body strength and our obliques with a side bend, adding a clam movement in this position for an extra challenge. Down onto our backs we continue to strengthening our core and abdominals with a bridge, one leg stretch, scissors and criss-cross movements.

Cooling down with some gentle leg and lower back stretches and finishing with some upper body stretches 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.

Resistance band upper body Pilates Half hour Pilates classes

Upper body resistance band workout

Class using resistance band to add some variety and challenge to the movements, with a particular focus on the upper body

  • Difficulty: Moderate
  • Length: 32 minutes

The class starts in standing then continues down into four-point kneeling and onto our backs. As always, please work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing – toe walking
  • Chest opener
  • Standing row
  • Tricep kick back
  • Single leg stand with bicep curl
  • Roll downs
  • Four-point kneeling – aeroplane arms
  • Leg kick back and donkey kicks
  • Child pose
  • Scapula isolations
  • Bridging
  • One leg stretch with arm pull
  • One leg circle
  • Rotation stretch
  • Glue and hamstring stretch
  • Sitting – Chest opening and cleopatra

We start the class with a warm up in standing stretching out through our upper body, challenging balance and upper body control using the resistance band. We then roll down into four-point kneeling and use the band to resist aeroplane arm movement. We then work into our glutes and core control with a leg kick back and donkey kick movements. We finish in this position with a child pose stretch then move around onto our backs.

On our backs on the mat we work our upper body a little more with some scapula isolations using the resistance band. Then mobilise our spines with a Bridging movement adding some arm scissors using the resistance band. We then combine a one leg stretch and arm pull with the resistance band then use the band around the foot for a one leg circle movement. We then cool down with a rotation, glute and hamstring stretches. Finishing in siting with some upper body 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.

Get moving Pilates Half hour Pilates classes

Get moving Pilates routine

Get up and at ’em with this all-over routine

  • Difficulty: Moderate
  • Length: 39 minutes

The class starts in standing warming up our upper body and legs before rolling down into four-point kneeling to continue the class. As much as possible different levels for the exercises as demonstrated so please always work to a level that suits you and you feel safe to do.

This class includes:

  • Standing chest opening and cleopatra
  • Toy soldier
  • Squats with heel raises
  • Backward lunge and hip flexion
  • Roll downs
  • Four-point kneeling tail swish
  • Leg kicks and one leg circle
  • Child pose
  • Press ups
  • Side leg tap forwards and back
  • Side kick
  • Abdo prep with double leg stretch
  • Bridging
  • Criss-cross
  • Opposite arm and leg stretch
  • Glute and hamstring stretches
  • Sitting toy soldier arms and upper body reach stretch

We start the class in standing with some upper body stretches and toy soldier movements. Then challenge our leg control with some squats and lunge movements. Rolling down into four-point kneeling we begin by opening out through our lower back with a tail swish and then work on some leg control with a leg kick and one leg circles. Staying in four-point kneeling we then work on some upper body strengthening with some press ups.

Moving down onto our sides we continue to challenge our leg control with a side leg tap forwards and back as well as a side kick movement. From here we move around onto our backs and work on some abdominal strengthening with some abdominal prep and leg stretches and bring in our obliques with a criss-cross movement. We then gently stretch out through our lower back and legs with some stretches before finishing in sitting with some upper body 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.

mobilise and strengthen Pilates Long Pilates classes

Mobilise and strengthen Pilates

Mat based class working to mobilise and strengthen throughout the body.

  • Difficulty: Moderate
  • Length: 43 minutes

This is a mat- based class aiming to give an all over body work out. We start the class with a standing warm up, stretching out through the upper body and work on some leg control movements. We then roll down onto our fronts to continue to the class to strength and stretch through the body on our fronts, sides and on our backs on the mat. As much as possible I will demonstrate some different level options for the exercises but please always work to a level that you feel safe and comfortable with.

This class includes:

  • Standing bow and arrow stretch
  • ‘Y’ stretch with heel raises
  • Squats with leg extension
  • Standing clam
  • Shoulder rolls and side bend
  • Roll downs
  • Swan dive
  • Cobra stretch
  • Side bend
  • Side leg press
  • Double leg lift and lower
  • Arm openings
  • Double leg stretch
  • Arm circles into abdo prep
  • Scissors
  • Glute and hamstring stretches
  • Sitting spine twist, shoulder rolls and neck stretch

We start the class in standing with some upper body stretches then warm up through our legs with some squats and a standing clam. We then roll down onto our fronts and work our glutes a little more with some hip extensions and bring in some upper body strengthening with a swan dive. We then work on our obliques and upper body with a side bend movement before continuing down onto our sides. On our sides we work on our glute strength with a side leg press and challenge our core with a double leg lift and lower. Staying in this position we stretch out our chest and upper back with an arm opening stretch.

Moving onto our backs we then bring our arm and leg movements together with a double leg stretch. We then continue to strengthen into our abdominals with arm circles and abdo prep and scissor exercises. Cooling down with some glute and hamstring stretches on our backs and finishing with some upper body stretches 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.

all over Pilates workout Long Pilates classes

All over Pilates workout

This is a mat-based class working on strengthening throughout the body

  • Difficulty: Moderate
  • Length: 42 minutes

This is a mat-based class working on strengthening throughout the body. This class includes exercises to help strengthen through our core as well as our glutes and abdominal muscles. We start the class in standing and warm up both our upper body and legs before rolling down to continue the class on the mat. As much as possible various levels are demonstrated for the exercises but please always work to a level that you feel comfortable and safe to do.

This class includes:

  • Standing toy soldier
  • Bow and arrow stretch
  • Scissor legs in standing
  • Side plie with side bend and heel raises
  • Roll downs
  • One leg stretch
  • Scissors
  • Abdo prep with double leg stretch
  • Clam with toe tap
  • Side kick
  • Sitting tricep dips
  • Oblique roll backs
  • Modified teaser
  • Opposite arm and leg stretch
  • Glute and hamstring stretches
  • Sitting chest opening and arm reaches

We start the class warming up our legs and upper body with a toy soldier movement in standing. We then bring some arm and leg movements together with scissor legs and arm raises, giving our balance a little bit of a challenge. We then work our legs a little more with a side plie and vary the movement adding some side bends and heels raises. Rolling down we then continue the class down onto our backs on the mat. We engage and challenge our core and abdominals with a one leg stretch, scissors movements and abdo prep with leg stretch.

Moving around onto our sides we strengthen our glutes with a clam and side kick exercises. From here we move into sitting where we work our arms with a tricep dip before continuing to strengthen our obliques and abdominals with a side roll back and modified teaser. We then roll back down onto our backs to cool down with some gentle leg and lower back 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.

core with softball Half hour Pilates classes

Core strengthening Pilates workout with soft ball

Mat-based class using the Pilates soft ball to add variety and challenge to our movements.

  • Difficulty: Moderate
  • Length: 38 minutes

The class starts with a warm-up in standing then continues down onto the mat. This class focuses on strengthening our core muscles as well as movements to stretch and mobilise through the body. Please always work to a level that you feel comfortable and safe to do.

This class includes:

  • Standing balance series
  • Side bend with leg lift sideways
  • Squats using ball between knees
  • Single leg dip
  • Roll downs
  • One leg stretch
  • Supine pike
  • Bridge with ball under feet
  • One leg circle ball under leg
  • Clam
  • Double leg lift
  • Sitting upper body rotations
  • Seated roll downs
  • Spine rotation stretch
  • Glute and hamstring stretches
  • Sitting spine twist

We start with a warm-up in standing and use the soft ball as a prop in our hands for our balance series. We then use the ball to assist a mermaid stretch and bring in our legs with a leg lift sideways movement.  We then place the ball between our knees to get our legs work with some squats. We then challenge our single leg control and balance further with a single leg dip.  Rolling down onto our backs on the mat we use the ball to modify a one leg stretch and supine pike movements. Staying on our backs we then use the ball under our feet to challenge our core control further with a bridge and one leg circle exercises.

Moving onto our sides we then work on some glute strengthening with a clam and double leg lifts, giving an extra challenge to our muscles placing the all between our feet. Into sitting we then work on some upper body mobility and leg control before coming back down onto our backs to cool down with some gentle stretches. Finishing with a spine twist 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.

upper body and core control Half hour Pilates classes

Upper body and core control Pilates workout

Upper body and core focused class with option of hand weights to add extra challenge to movements

  • Difficulty: Moderate
  • Length: 33 minutes

This is a mat-based class focusing on strengthening though our upper body.  You have the option of using some hand weights during the class, 0.5kg-1kg in weight, or some similar from the kitchen cupboard! However, you can also do all these movements without using hand weights if that feels more comfortable.

We start the class warming up in standing then come down to continue the class on the mat in four-point kneeling, on our fronts and our backs. Please always work to a level that you feel comfortable and safe to do.

This class includes:

  • Standing chest openings
  • Arm lifts forwards and to the side
  • Step backs with bicep curls
  • Shoulder row
  • Roll downs
  • Cat stretch
  • Tricep fold kick
  • Child pose
  • Shoulder row
  • Double curl
  • One leg kick
  • Swan dive
  • Cobra stretch
  • Arm scissors with combined chest press
  • One leg stretch with bicep curl
  • Double leg stretch
  • Lumbar rotation
  • Glute and hamstring stretches
  • Sitting spine twist and mermaid stretches

The class begins in standing warm up through our upper body and legs, starting with some gentle chest openings we then progress combining some upper body and leg movements with some bicep curl and leg control. Rolling down in to four-point kneeling we start by gently stretching our spines further with a cat stretch before continuing to work on strengthening our upper body with some tricep fold kicks, shoulder row and double curl movements.

Moving down onto our fronts we work our legs with some one leg kicks and our upper body with a swan dive movement. Coming around onto our backs we then continue to combine our upper body and leg control with a one leg stretch with bicep curls and a double leg stretch.  We then finish the class with some gentle back, leg and upper body 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.

foam roller class Half hour Pilates classes

Foam roller Pilates workout

Speedy all-over workout using the foam roller

  • Difficulty: Moderate
  • Length: 22 minutes

This is a mat-based class using the foam roller to add some variety and an extra challenge to our movements. The class starts in standing to warm up through our upper body and legs. We then roll down onto the mat in four-point kneeling and use the roller to challenge our upper body and abdominals. We then continue to use the foam roller under our feet on our backs adding an extra challenge to our movements. Please always work to a level that you feel comfortable and safe to do.

This class includes:

  • Standing toe walking
  • Squats with arm raises
  • Side plie with side bend and bow and arrow stretches
  • Roll downs
  • Downward dog with calf stretches
  • Cat stretch with roller under hands
  • Upper body extension using roller
  • Child pose stretch
  • Roller under legs knee pulls
  • Bridging with roller under feet
  • Leg extension with roller
  • Hip twist with arm opening
  • Lumbar rotation stretch
  • Hamstring stretch
  • Sitting upper body reaches and mermaid stretches

We start the class by warming through our legs and feet with some toe walking. We then add some squats and arm reaches to continue to warm up through our legs. We then stretch out through our upper body with a side bend and bow and arrow stretch in a side plie position. Rolling down into a downward dog we stretch our calf muscles before lowering into four-point kneeling to continue the class. In four-point kneeling we begin by mobilising through the spine with a cat stretch and then use the roller under our forearms to extend through our upper spine further. We then work our abdominals using the roller under our legs with some knee pulls.

Onto our backs we use the roller under our feet, making our core muscles work a little harder. We start with a bridge movement combining in some scissor legs. On our backs we also open out through our hips with some leg extensions and a hip twist movement. We then finish the class with some gentle stretches for our legs, back and upper body.

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.

hip and core strengthening pilates workout Half hour Pilates classes

Hip and core strengthening

Mat-based class focused on building strength and mobility around the hip region

  • Difficulty: Moderate
  • Length: 38 minutes

The class begins with a warm up in standing and then continues down onto the mat in four point kneeling and onto our sides and backs. Where possible various levels are demonstrated but please always work to a level that you feel comfortable with.

  • Standing upper body rotation and hip flexion
  • Squats with combined arm reached and leg extension
  • Standing clam with arm openings
  • Backward lunge and hip flexion
  • Roll downs
  • Cat stretch
  • Donkey kicks and fire hydrants
  • Child pose
  • Leg extensions
  • Side kick
  • One leg circle
  • Bridging with bottom dips
  • Double leg extension with abdo prep
  • Glute/hamstring/frog stretches
  • Sitting upper body stretches

We begin by warming up our upper body and hips in standing working through movements including squats with combined arm reaches and leg extension, standing clam, and backwards lunge and hip flexion movements. In standing these movements all work on strengthening through our legs and challenge our balance and control.

Rolling down from standing we continue the class into four-point kneeling. In this position we gently mobilise the spine with a cat stretch movement and strengthen our glutes with some combined donkey kicks and fire hydrant movements. Moving onto our sides we then work on strengthening our glutes and core further with a side kick movement.

On our backs we then challenge the control around our hip and pelvis with a one leg circle exercise. We continue to work our core in this position with a bridge and leg extension with abdo prep movements. Cooling down from the class with some gentle lower back and leg stretches and finishing with some upper body stretches 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.