tough upper body and core

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

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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.

  • Amanda

    another excellent class with weights. Thank you

  • Kim

    Hi Vicky
    Thank you for a brilliant month of routines.
    I’ve loved the addition of the weights
    I’m going to try and incorporate them
    during your other classes where possible.

    Take care

  • Sue

    I really enjoyed this month’s class as well. Great to build up the difficulty each week. Now I know why I didn’t take up ballet! 😁Thank you

  • Jane

    I’ve done this class a few times and love it, I am really pleased to have the body focus and appreciate the added weighs, thank you Vicky .

    1. Vicky

      Thanks Jane. Really glad you are enjoying it!

  • Molly

    A very useful class, especially for strengthening the upper body.

  • claire

    Hi ,your pilates classes are so good.feel so much better,,even doing them 2x a wk,feel such a difference. Thank you

    1. Vicky

      Hi Claire,thanks for your comment, great to hear you are enjoying the classes.

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