strength and control Pilates class

Challenging strength and control Pilates class

Class targeting the strength and control of key muscle groups

  • Difficulty: Tough
  • Length: 39 minutes

The class begins in standing then continues down onto our backs, onto our sides and into sitting. The class includes some difficult exercise sequences so please always remember to work to a level that you feel safe and comfortable to do. 

This class includes:

  • Standing chest opening and Cleopatra 
  • Elbow to knee ab curl 
  • Combined squat and lunge 
  • Standing mermaid 
  • Single leg stand with one leg fold and stretch
  • Roll downs 
  • One leg stretch 
  • Single leg bridge 
  • Double leg curl 
  • Scissors level 5 
  • Side lying – double leg twist 
  • Forward and backwards toe tap 
  • Double leg lift with side scissors 
  • Sitting leg pull supine 
  • Round the world stretch 
  • Triceps dip 
  • Roll backs with arm scissors 
  • Dead bugs
  • Glute and hamstring stretches
  • Sitting ‘Y’ stretch 
  • Spine twist 

The class begins in standing and we warm up through our arms and legs with a chest opening to cleopatra movement with added heel raises. We then rotate our body and engage our abdominals with an elbow to knee abdominal curl. We continue in standing and work our leg muscles with a combined squat and lunge movement. We then stretch through our sides with a standing mermaid and challenge our balance with a single leg stand with leg fold and stretch before rolling down and continuing the class onto our backs on the mat. 

Onto our backs we challenge our core with a one leg stretch and single leg bridge. Then strengthen our abdominals with a double leg curl and stretch and level 5 scissors. We then move onto our sides and test our core and abdominals further with a double leg twist. Then onto our sides we work our glutes with a forwards and backwards toe tap and double leg lift with side scissors. 

We then come up into sitting and work our upper body with a leg pull in supine and triceps dips. In sitting we also challenge our abdominals again with some roll backs with arm scissors. Rolling back onto our backs on the mat we lengthen the body with a dead bug and stretch our glutes and hamstring muscles. Finishing the class in sitting with a ‘Y’ stretch and spine twist movement. 

Pay what you feel

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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.

  • susan mercer

    Wow – that was tough but fun!
    I do well with most of your tough classes but you got me today –
    I could NOT do the side lying double leg twist but I will try again.
    Thanks Vicky.

  • Vanda Gibbons

    Enjoyably challenging. Couldn’t do all the repeats but will do this session twice more and hope to get there. I couldn’t do the side lying double twist last time but managed it (relatively comfortably!) this time. Just goes to prove, practice pays off. Thank you Vicky.

    1. Vicky

      Well done Vanda, glad you enjoyed the class

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