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core and glutes Pilates with soft ball Half hour Pilates classes

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.

Donate now
Total body Pilates flow Half hour Pilates classes

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.

Donate now
Abs focused Pilates Half hour Pilates classes

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.

Donate now
Upper body Pilates class Half hour Pilates classes

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.

Donate now
Top to toe Pilates Long Pilates classes

Top to toe Pilates

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

  • Difficulty: Moderate
  • Length: 41 minutes

The class works through exercise sequences in standing, onto our fronts, side lying, onto our backs and into sitting. The class includes exercises to strengthen and challenge our muscles so please always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing ‘Y’ stretch with heel raises
  • Cleopatra with arm circles
  • Hip twist with arm opening
  • Squats with bottom kicks
  • Standing abdominal twist
  • Side bend
  • roll downs
  • hamstring curls and donkey kicks
  • swan dive
  • cobra stretch
  • side kick
  • toe tap forwards and back
  • sitting – tricep dips
  • roll backs
  • hip twist with arm opening
  • one leg stretch and lower with abdo prep
  • rotation stretch
  • glute and hamstring stretches
  • sitting mermaid stretch

The class begins in standing and warms up into our arms and legs with a ‘Y’ stretch with heel raises. We then work into our upper body with a cleopatra movement with arm circles. We then work on our leg stretch and control with a standing hip twist with arm opening and squats with bottom kicks. Continuing in standing we mobilise our spines with a side bend and roll downs.

Moving down onto our fronts we work into our legs with some hamstring curls and donkey kicks. Then work our upper body a swan dive, adding an extra challenge to the movement with arm reaches. We then move onto our sides and challenge our core and glute muscles with a side kick and toe taps forwards and back.

Coming up into sitting we then strengthen into our arms with some triceps dips and work our abdominal and core muscles strength with some roll backs. We then roll back onto the mat onto our backs. On our backs on the mat we work on our core control further with a combined hip twist with arm openings and bring in some abdominal strength with a one leg stretch with abdominal prep.

We then cool down with a rotation stretch, glute and hamstring stretches. Finishing 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.

Donate now
All over strength and control Pilates Long Pilates classes

All over strength and control Pilates

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

  • Difficulty: Moderate
  • Length: 42 minutes

The class begins in standing then continues into four-point kneeling, side lying and onto our backs. Please always work to a level that you feel is suitable for you as most importantly we want you to enjoy the class. 

This class includes:

  • Standing toy soldier
  • Arm pull backs 
  • Standing scissors with leg extension
  • Side lunge 
  • Arabesque 
  • Roll downs
  • Four-point kneeling cat stretch 
  • Mini press 
  • Swimming
  • Fold and stretch 
  • Side lying clam with toe taps
  • Side leg press
  • Bridging
  • Double leg stretch 
  • Criss-cross
  • Glute and hamstring stretches
  • Rotation stretch
  • Sitting mermaid stretch and ‘Y’ stretch 

The class starts with a standing warm up mobilising through our arms and legs with a toy soldier movement. We then work a little more into our arms with some arm pull backs. We then continue in standing challenging our balance and strength with standing scissors, side lunge and arabesque movements. We then mobilise the spine with some roll downs before moving into four-point kneeling. 

In four-point kneeling we mobilise into the spine a little more with a cat stretch before working our arms with a mini-press. Moving down on our elbow we strengthen into our glutes with a leg fold and stretch. Moving down onto our sides we continue to strengthen our glute muscles with a clam and side leg press. 

Changing position onto our backs we work on our core muscle control with a bridge and double leg stretch. We then work our abdominal muscles with arm circles with abdo prep and criss-cross exercises. We then cool down on our backs with a rotation stretch, glute and hamstring muscle stretches. We then finish the class by sitting with a mermaid stretch and ‘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.

Donate now
Full body toning with Pilates circle. Half hour Pilates classes

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.

Donate now
Full body foam roller class Half hour Pilates classes

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.

Donate now
Total body pilates with resistance band Long Pilates classes

Total body resistance band Pilates workout

All-over Pilates workout using the resistance band to add resistance to both our arm and leg movements.

  • Difficulty: Moderate
  • Length: 40 minutes

The class begins in standing then continues into four-point kneeling our fronts and onto our backs. Please remember to always work to a level that feels comfortable and suitable for you.

This class includes:

  • Standing arm reaches and toy soldier movement
  • Lunge with arm raises
  • Forward reach
  • Side bend and round the world stretch
  • Roll downs
  • Tail swish
  • Swimming
  • Leg lift and toe tap
  • Tricep curls
  • Swan dive
  • Cobra stretch
  • One leg stretch
  • One leg circle
  • Double leg stretch
  • Bridge
  • Rotation stretch
  • Glute and hamstring stretch
  • Sitting chest opening and upper body reaches

The class begins with a standing warm up using the band to add resistance to some arm reaches and toy soldier movements. We then continue to add resistance with arm movements using the band with some arm raises and lunges. We then challenge our balance with some forward reaches keeping the band between our hands. We then roll down onto the mat and continue the class into four-point kneeling. In this position we use the band to add resistance and challenge our control to swimming and leg lift and lower movements. Using the band between our arms in this position we then challenge our upper body strength with some triceps curls.

Moving onto our fronts we use the band across our backs to add some resistance to our swan dive movement and stretch into extension with a cobra stretch. Onto our backs on the mat we then use the band to add some resistance to our legs with a one leg stretch and one leg circle. Then with the band across our pelvis we add some additional resistance to a bridge movement.

We then cool down with a rotation stretch, glut and hamstring stretches on our backs. Then finish the class in sitting with some chest opening 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.

Donate now