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Abs and glutes strengthening

Abs and glutes strengthening

Challenging class focused on strengthening our core, glute and abdominal muscles

  • Difficulty: Tough
  • Length: 43 minutes

The class includes a range of exercise sequences in standing, four-point kneeling, on our back and sides on the mat. There are some tough exercises included in the class so please always work to a level that you feel safe and comfortable to do. 

This class includes:

  • Standing ‘Y’ stretch 
  • Standing abdominal crunch 
  • Squats with combined heel raises
  • Lunges with one leg kick 
  • Single leg reaches
  • Roll downs
  • Four-point kneeling leg pull in prone
  • Child pose stretch 
  • Fire hydrants and donkey kicks
  • Plank with mountain climb 
  • Single leg bridge
  • Single leg lower
  • Double leg stretch 
  • Hundreds 
  • Rotation stretch 
  • Side kick 
  • Clam level 1 and 2 
  • Opposite arm and leg stretch 
  • Glute and hamstring stretches 
  • Sitting upper body reaches and mermaid stretch 

The class begins in standing warming up our upper body with a ‘Y’ stretch and spine twist and into our legs with squats and heel raises. We continue to work on our leg control with a lunge and one leg kick and some single leg reaches. We then roll down and continue the class into four-point kneeling. In this position we challenge our abdominal and core muscles with a leg pull in prone and plank with mountain climb. We also challenge our glute muscle strength with some fire hydrants and donkey kicks. 

Moving onto our backs we continue to work on our core and abdominal muscle strength and control with a single leg bridge, double leg stretch and hundreds exercises. We then move around onto our sides and strengthen into our glute muscles with side kick and clam exercises. Cooling down back on to our backs with an opposite arm and leg stretch and stretching out our glute and hamstring muscles. Finishing the class in sitting with some upper body reaches and mermaid stretch. 

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9 COMMENTS
  • Sam
    Reply

    I thoroughly enjoyed the class. I feel like I have given my body a good workout !!

  • Karen Lanyon
    Reply

    Many thanks for this new class. It is great as usual.

  • Danielle
    Reply

    Really enjoying your classes. Whenever we’re in four point kneeling my wrists just hurt so much! Do you think I am doing something wrong or is this just a strengthening issue? I’ve done Pilates on and off for years and have always struggled in this position. Thank you so much.

    1. Vicky
      Reply

      Hi Danielle, thanks for your comment, great to hear you are enjoying the classes. A lot of people find it difficult on their wrists in four-point kneeling. It can be a strength problem or just uncomfortable on the joint itself. Sometimes making a fist with your hands can help and keep your wrist in a more neutral position. Some people find using push up bars helpful to support the wrist and again keep the wrist in a more neutral position. Your hands should ideally be just in front of your shoulder for most exercises and make sure your elbows are not ‘locked out’ so the inside of your elbows are facing each other. I hope that’s of some help, best wishes Vicky 🙂

  • Sharon
    Reply

    Challenging and managed it twice. Feel really good.

  • Sue
    Reply

    Great class. Managed to get in roughly the same position as your still on the video for the right side. Decided my left arm must be much shorter…..only just got past my knee!! 🤣 Need to work on that side!

    1. Vicky
      Reply

      🙂

  • Janabeth
    Reply

    Thank you for another fantastic class, Vicky! I’m really enjoying working my way through the Core Conditioning calendar – I like the variety of exercises and it keeps me motivated to stick to a schedule. 🙂

    1. Vicky
      Reply

      Thank you Janabeth. So pleased you’re enjoying the classes.

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