challenging core Pilates workout

Challenging core Pilates workout

Mat-based class designed to challenge core muscle strength and control

  • Difficulty: Tough
  • Length: 33 minutes

The class begins with a few stretches in sitting then continues onto the mat into four-point kneeling, side-lying, sitting and onto our backs. The class includes some tough exercise sequences, so please always work to a level that you feel safe and comfortable to do. This class includes:

  • Sitting ‘Y’ stretch and mermaid stretch
  • Four-point kneeling cat stretch
  • Plank
  • Leg fold and kick
  • Child pose stretch
  • Side lying side kick
  • Double leg lift with split lift
  • Double leg twist and lift
  • Sitting oblique roll backs
  • Roll backs
  • Scissors with abdo prep
  • Single leg bridge
  • Onto elbows leg stretch and lower
  • Cycling
  • Rotation stretch
  • Glute and hamstring stretches
  • Sitting mermaid stretch, side bend and tree hugs

The class begins in sitting with a few warm-up stretches, including ‘Y’ stretch and mermaid stretch. The class then continues into four-point kneeling starting with a cat stretch to mobilise the spine then challenge our core with a Plank movement. Moving onto our elbows we continue to work our core control and glute muscles with a leg fold and kick. We then move down onto our sides and challenge our glute and core control further with a side kick and double leg lift. Onto our elbows we then challenge our obliques and core with a double leg twist and lift.

Moving into sitting we challenge our abdominal muscles with oblique and half roll backs. Then continuing the class down onto our back, we continue to work on our core muscles with scissors and single leg bridge movements. Lifting onto our elbows we challenge our core further with a leg stretch and lower and cycling movements. We then cool down onto our backs with a rotation stretch, glute and hamstring stretches. Finishing the class in sitting with a mermaid, side bend and tree hug stretches.

The class starts by warming up in standing with a ‘Y’ stretch and heel raises. We then challenge our balance and control with a leg lift and stretch and a standing clam. We then move into a side plie squat and add some heel raises for an extra challenge. Rotating our feet each side we work on our leg strength and control further with some split squats. We then mobilise our backs with some roll downs. Continuing onto our backs we then challenge our core with a single leg bridge. We then work our abdominals with an abdo prep and criss-cross movement then come up onto our elbows to challenge them a little more with a double leg stretch and cycling movements.

We then work to strengthen our glutes in high kneeling with a leg lift, fold and stretch and one leg circle. Then stretch out with a child pose stretch. Moving into sitting we work our abdominals a little further with some oblique roll backs and half roll backs with arm scissors. Rolling back onto the mat we then cool down with a dead bug, rotation and glute and hamstring stretches. Finishing with a mermaid stretch in sitting.

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  • Teresa

    Hi Vicki, loved this workout… stretched my muscles and made me concentrate my core !

  • Vanda Gibbons

    A lovely stretch before I go away for a week and no Pilates! 😕 Thank you Vicky. x

  • Fulvia

    fab class for a Sunday morning, will do again, thank you Vicky!

  • Sue

    That warmed me up! Not sure what happened with the ratio of my left arm length to left leg length for the ‘double leg twist and lift’!! 😲Didn’t get anywhere near reaching toes🤪. Right side ok though 😀. Thank you for a great class.

    1. Vicky


  • Kim

    Wow tough class, I definitely
    need to repeat that one a few times to
    get the hang of it.
    Especially that side bend/twist one with leg lifts!!!
    Thank you

  • Molly

    Several exercises were new to me in this class – all seem useful.

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