Short Pilates class combining upper body and core muscle strengthening.

This is a short mat based class working on combining some upper body and core muscle strengthening. There is the option of using some hand weights during the class (I would recommend 0.5kg-1kg weights) but use what you feel comfortable and safe with. The class begins with a short standing warm up then continues into four-point kneeling and onto our backs.

This class includes:

• Standing – bow and arrow stretch
• Squats with arm pulses
• Single leg stand with bicep curl and arm lift
• Roll downs
• Four-point kneeling arm reaches
• Child pose stretch
• Bridging with triceps curls
• Hundreds
• Lumbar rotation
• Sitting – spine twist

We start in standing with a short warm up opening out through the chest and stretching the upper back with a bow and arrow stretch. We then combine some arm and leg movements with some squats with arm pulses. Then challenging our balance standing on one leg we add some bicep curls and arm lifts. We then roll down into four-point kneeling and work on some upper body control with some arm reaches, challenging our core with the opposite leg extended.

We then move onto our backs on the mat and combine some triceps curls with a bridge movement. Then challenge both abdominal and upper body strength with a hundreds exercise. Cooling down with a rotation stretch on the mat and a spine twist in sitting.