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Pilates core and abdominals Long Pilates classes

Pilates core and abdominals

Short mat-based class focusing on strengthening through our abdominal and core muscles with some tough exercise sequences

  • Difficulty: Tough
  • Length: 20 minutes

The class begins in sitting then moves into four-point kneeling and onto our backs on the mat. There are some more challenging movements in the class so please remember to work to a level that suits you and you feel comfortable with.

This class includes:

  • Sitting – mermaid stretch
  • Four-point kneeling leg pull in prone with mountain climb
  • Child pose
  • Side bend with leg lift sideways
  • Abdo prep and leg stretch with arm pulses
  • Abdo prep with double leg extension
  • Hundreds
  • Arm circles to abdo prep
  • Opposite arm and leg stretch
  • Sitting chest opening
  • Mermaid stretch

The class starts with a short mermaid and upper body stretch in sitting before moving into four-point kneeling. In this position we strengthen through our upper body and abdominals with a plank position, adding an extra challenge with some mountain climbs.

Onto our sides we fire up our obliques with a side bend and add in a further challenge with some leg lift sideways. Moving down onto our backs on the mat we bring combine abdominal prep with a one leg stretch movement. We continue to challenge our abdominals with a double leg extension and hundreds exercises.

We then gently stretch out through our backs with a rotation stretch and lengthen through the body with a opposite arm and leg stretch. Finishing as we started in sitting with some gentle 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.

Total stretch and strengthen Long Pilates classes

Total body stretch and strengthen

Advanced full body workout incorporating a range of stretch and strengthening sequences

  • Difficulty: Tough
  • Length: 42 minutes

This is a tough mat-based class aimed to give an all over work out. The class starts in standing warming up through our arms and legs. We then roll down through the spine into four-point kneeling and continue the class from here. We work through a range of exercises throughout the class some of which are a more advanced level therefore please ensure you work to a level that you feel comfortable and safe to do.

This class  includes:

  • Standing toy soldier
  • Upper body rotation with leg lift
  • Squats with arm pulses
  • Scissor legs
  • Single leg reaches
  • Roll downs into downward dog
  • Cat stretch
  • Swimming side leg reach
  • Leg pull in prone and press up
  • Child pose stretch
  • Side lying double leg lift and lower
  • Side kick
  • Double leg stretch
  • Bridging with scissor legs
  • Hundreds
  • Criss-cross
  • Glute and hamstring stretches
  • Sitting spine twist and mermaid stretches

The class begins in standing warming up through our arms and legs with a toy soldier movement. We then place our hands behind our head for an upper body rotation stretch with an opposite leg lift. Warming up into our legs we continue with some squats adding in some arm pulses and challenge our balance with a single leg reach, adding some breaststroke arms into the movement for an extra challenge. We then roll down into a downward dog position and stretch out our calf muscles before lowering into four-point kneeling and continuing the class from here.

In four-point kneeling we start with a gentle cat stretch then challenge our core and leg control with swimming side leg reach movement. We then bring in some upper body strengthening with a leg pull in prone movement and press ups before stretching out into a child pose.

Moving onto our sides we work our glutes and core muscles with a double leg lift and lower and a side kick movement. We then come onto our backs on the mat and continue to strengthen through our core and abdominals with a double leg stretch, Bridging and hundreds movements. We then cool down with some gentle leg and lower back stretches. Finishing the class in sitting with 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.

Total movement and control Pilates Long Pilates classes

Total body movement and control

All over workout incorporating challenging movements and sequences

  • Difficulty: Tough
  • Length: 44 minutes

 

This is a mat based class which includes some challenging movement sequences to give the body and all over workout. The class starts with a warm up in standing where we also work on our balance and leg control before rolling down onto our fronts to continue the class. As the class includes some tough movements please always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing corkscrew and side bend
  • Side plie with arm openings
  • Standing clam
  • Lunge with one leg kick
  • Roll downs
  • One leg kick
  • Swimming in prone
  • Cobra stretch
  • Clam with toe taps
  • Leg lift sideways
  • Sitting oblique rows
  • Leg pull supine
  • Roll backs
  • Scissors with abdo prep
  • One leg stretch
  • Dynamic hamstring stretch
  • Glute stretch
  • Sitting rotation and side bend

We begin the class in standing and warm up through our upper body with a corkscrew and side bend and arm openings. We then begin to challenge our balance and leg strength with a standing clam and lunge with one leg kick. We then roll down onto on fronts. From here we work our legs a little more with a one leg kick and bring our arm and leg control together with a swimming movement. We then stretch our spines into extension with a cobra stretch before moving around onto our sides.

On our sides we work on strengthening our glute muscles with a clam and toe tap and leg lift sideways. Into sitting we challenge our obliques and abdominals with an oblique row and roll backs as well as some upper body strength with a leg pull in supine.

Rolling down onto our backs we continue to work on strengthening our core and abdominals with scissor and one leg stretch movements – adding an optional extra challenge with some abdominal prep. We then cool down with some leg and lower back stretches and finish with an upper body 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.

challengng core and glutes Half hour Pilates classes

Challenging core and glute Pilates class

Short mat-based class focusing on challenging our core and glute muscle control.

  • Difficulty: Tough
  • Length: 23 minutes

We start the class in standing and warm up with some leg control movements then roll down into four-point kneeling to continue the class. The class includes some tough movements so please always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing chest opener with squats
  • Mermaid stretch
  • Speed skater
  • Forward lunge with one leg kick
  • Roll downs
  • Four-point kneeling donkey kicks and fire hydrants
  • Leg kicks into one leg circle
  • Child pose stretch
  • Plank with one leg kicks
  • Thread the needle
  • Pigeon pose glute stretch
  • Kneeling chest opener and breaststroke arm pulses

We start the class in standing and warm up through our legs and arms with a combined chest opening stretch and squats, then stretch through the spine a little more with a mermaid stretch in standing. We continue to warm up through our legs in standing challenging our control with a speed skater and lunge with a one leg kick exercises.

We then roll down into four-point kneeling and work our core and glute control with donkey kick and fire hydrant movements. We continue in this position and work onto our elbows with some leg kicks and one leg circles. After stretching out into a child pose stretch, we continue in four-point kneeling with a plank, adding in some one leg kicks for an extra challenge! Cooling down we stretch through the upper body with a thread the needle movement and our glutes with a pigeon pose stretch. Finishing the class in kneeling with a chest opener and combined breaststroke pulses.  

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 upper body and core Half hour Pilates classes

Challenging upper body and core workout

Class working on upper body and core strength and control

  • Difficulty: Tough
  • Length: 36 minutes

This is a mat-based class focusing on strength and control through our upper body, core, and abdominal muscles. There is the option of using some hand weights (0.5-1kg) for some of the exercises, adding an extra challenge to some movements. The class does include some more advanced exercises so please only work to a level you feel comfortable and safe to do.

This class includes:

  • arm extension with heel raises
  • chest press
  • single leg stand with arm reaches
  • side plie with arm rotations
  • roll downs
  • four-point kneeling tricep fold kick
  • child pose stretch
  • plank and rotation into side plank
  • breaststroke with arm pulses
  • cobra stretch
  • swimming
  • one leg stretch with bicep curls
  • criss-cross
  • bridging
  • glute and hamstring stretches
  • sitting arm reaches and side bend
  • mermaid stretch

We begin the class in standing warming up though our legs and arms. With the option of using hand weights we challenge our upper body with a chest press. We also challenge our balance with a single leg stand adding some bicep curls and arm lifts to bring in some upper body control. We then roll down into four-point kneeling and strengthen though our upper body with a tricep fold kick. We then mobilise through our upper body with a thread the needle movement. We also strengthen through our core and abdominals in this position with a plank, adding a side plank rotation to the movement for an extra challenge.

Coming down onto our fronts we work on our upper body control with breaststroke and swimming movements. We then stretch our spines into an extension position with a cobra stretch. Moving around onto our backs we continue add some upper body control to our movements, including one leg stretch with bice curl, criss-cross and bridging exercises.

We then cool down with a lower back and leg stretches on our backs. Finishing the class in sitting with some gentle 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.

upper body Pilates conditioning Half hour Pilates classes

Upper body and core conditioning

Class to challenge upper body and core strength

  • Difficulty: Tough
  • Length: 38 minutes

This is a mat-based class which includes exercises using some hand weights (0.5-1kg) to challenge the strength and control of our upper body as well as movements to strengthen our core and abdominal muscles. The class includes some tough movements and exercises so please only work to a level that you feel comfortable and safe to do.

This class includes:

  • Standing ‘Y’ stretch with heel raises
  • Squats with bicep curls
  • Arm lifts with shoulder row
  • Lunge back with arm raises
  • Roll downs
  • Cat stretch
  • Leg pull in prone with shoulder taps
  • Tricep curls
  • Side bend with rotations
  • Modified leg lift sideways
  • Arm openings
  • Clam
  • Hip twist with arm opening
  • Bridging with arm raises
  • Double leg extension with abdo prep
  • criss-cross
  • lumbar rotation
  • glute and hamstring stretch
  • sitting chest openings

The class starts in standing combining some upper body and leg movements together. We then roll down into four-point kneeling starting with a cat stretch to mobilise the spine we then work on the strength and control of our core and upper body with a leg pull in prone, adding some optional shoulder taps for an extra challenge. In this position we work the backs of our arms with some triceps curls. We then come up onto our elbows on our sides to do some side bends and leg lift sideways. Lowering onto the mat on our sides we then stretch out with an arm opening movement and work on our glutes with a clam exercise.

On our backs we wok on some upper body and leg control with a modified hip twist movement. We then continue to strength through our core and abdominal muscles with a bridge, double leg extension and criss-cross exercises. Finishing the class with some gentle stretches 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.

advanced full body Long Pilates classes

Advanced full body Pilates workout

Tough mat-based class challenging the control of movements throughout the body.

  • Difficulty: Tough
  • Length: 43 minutes

The class starts with a warm up in standing then continues own onto the mat in four-point kneeling, high kneeling

This is a mat-based class which aims to challenge the whole body. We begin the class by warming up in standing then roll down to continue the class onto the mat. During the class we work through some tough exercise sequences to strengthen the upper body, glutes and core muscles. Please always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing squats with arm circles
  • Modified standing Scissor
  • Side step lunges
  • Forward and backwards lunges
  • Roll downs
  • Cat stretch
  • Plank with rotation to side plank
  • Child pose stretch
  • Leg extensions and one leg circles in four-point kneeling
  • Swan dive with arm reaches
  • Hamstring curls
  • Cobra
  • Modified clam on elbows
  • Side lying toe taps
  • Scissors
  • Hundreds
  • Criss-cross
  • Glute and hamstring stretches
  • Upper body stretches in sitting

We start the class in standing and warm up through our arms and legs with some squats with arm circles. We then begin to challenge our strength and control with some scissor legs and lunges. From standing we then roll down into four-point kneeling and work on our upper body and core muscle strength with a plank, rotating into a side plank for an extra challenge.  Moving down onto our fronts we work our upper body further with a swan dive movement and stretch out into a cobra stretch.

From here we move onto our sides and come up onto our elbows to work our legs with modified clam as well as engaging our obliques with a side bend movement. Down onto our sides we work our glutes further with a toe tap movement and then stretch out our upper body with an arm opening stretch.

Coming onto our backs we continue to strengthen our core and abdominal muscles with scissors, hundreds and criss-cross exercises. We then gently stretch out through our back and legs before 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.

control and movement pilates Half hour Pilates classes

Tough movement and control Pilates workout

Tough mat-based class challenging the control of movements throughout the body

  • Difficulty: Tough
  • Length: 29 minutes

This is a tough mat-based class challenging the control of movements throughout the body. The class starts with a warm up in standing then continues own onto the mat in four-point kneeling, high kneeling and then down onto our backs. The class includes some tough sequences of exercises so please only work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing ‘Y’ stretch with heel raises
  • Upper body rotation with hip flexion
  • Lunges with arm openings
  • Single leg reaches with breaststroke arms
  • Leg pull in prone with leg lift
  • Child pose stretch
  • Tricep fold kick
  • Thread needle
  • High kneeling side bend
  • High kneeling leg lift sideways
  • – high kneeling side kick
  • Bridging wit abdo prep
  • Leg extension with abdo prep
  • Lumber rotation
  • Glute and hamstring stretches

The class starts by warm up through our legs and upper body with a ‘Y’ stretch with heel raises. We then rotate through the upper body and combine in some hip flexion movement. We then challenge our stability and control with some lunges and single leg reaches.

We roll down from standing into four-point kneeling and continue to strengthen tough our core and upper body with a leg pull in prone, challenging the movement further with a leg lift movement. In this position we work our upper body a little more with a tricep fold kick. We then work our glut muscle in a high kneeling position with leg lift and a side kick movement.

Moving down onto our backs we work our abdominals a little more with a bridge and combined abdo prep and double leg extension movement. Cooling down from the class with some gentle lower back and leg 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.

challenging active Pilates class Half hour Pilates classes

Challenging active Pilates workout

Mat based class which challenges the whole body with a variety of exercise sequences

  • Difficulty: Tough
  • Length: 39 minutes

The class includes some tough exercises that work to strengthen the upper body and core muscles. Starting in standing we warm up and begin to challenge our leg control before continuing the class down onto the mat. This class includes some exercises that may increase your heart rate so please stop or rest with a recovery stretch during the class as you feel you need to and only work to a level that you feel comfortable with.

This class includes:

  • ‘Y’ stretch in standing with heel raises
  • Squats with leg lift sideways- side plie with arm openings
  • Lunges
  • Plank and Pike
  • Tricep fold kick
  • Cobra stretch
  • Swan dive with arm reaches
  • Side kick
  • Leg lift sideways
  • One leg stretch with abdo prep
  • Hundreds
  • Glute and hamstring stretches
  • Sitting ‘Y’ stretch
  • Spine twist

The class starts in standing warming up though the upper body and legs with a ‘Y’ stretch with heel raises. We then begin to challenge our balance and control with forwards reaches and lunges. Stretching in between with some arm openings and side stretches. We then roll down onto the matt to continue the class and begin to strengthening into our upper body with a plank, pike and tricep fold kick movements.

Dropping down onto our fronts on the mat with then stretch into extension with a cobra stretch before challenging our upper body further with a swan dive. Moving around onto our sides we work our glutes with a side kick and leg lift sideways movements.

We then continue the class onto our backs and bring in some abdominal strengthening with movements including hundreds and one leg stretch. We then cool down with some leg and lower back stretches and some gentle 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.