complete strength and control

Complete strength and control

This is a mat based Pilates class working on our muscle strength and control

  • Difficulty: Tough
  • Length: 40 minutes

The class starts with a standing warm-up then continues onto our fronts, sides, sitting and onto our backs. The class includes some tough exercise sequences so please always work to a level that you feel is safe and suitable for your level. 

The class includes:

  • Standing ‘Y’ stretch with heel raises
  • Squats with bottom kicks 
  • Abdominal curls 
  • Side plie with heel raises
  • Side plie and side bend 
  • Roll downs 
  • Swimming 
  • Swan dive with arm reaches
  • One leg kick 
  • Child pose stretch 
  • Side scissors
  • Leg fold and leg lift sideways 
  • Side bend with clam 
  • Sitting oblique rolls 
  • Roll backs with arm scissors
  • Scissors 
  • Cycling
  • Double leg stretch with flutter kicks 
  • Hundreds 
  • Dead bug
  • Rotation stretch
  • Glute and hamstring stretches

The class begins in standing warming up through our arms and legs with a ‘Y’ stretch with heel raises. We then work our legs with squats and bottom kicks. We then begin to work our abdominals with some abdominal crunches. Continuing in standing we move into a side plie squat and challenge our leg control with some heel raises. Staying in this position we then stretch out through the spine with a side bend. 

We then roll down onto the mat and continue the class onto our fronts. We work our core further with a swimming movement then challenge our upper body strength with a swan dive. On our fronts we lift up onto our elbows and work into our legs with a one leg kick. 

From her we move onto our sides and challenge our core strength with some side scissors and our glute strength with a leg fold and leg lift sideways. We then work our obliques and glutes with a side bend with a combined clam. Once we have repeated this exercise sequence on both sides we then move into sitting and challeneg our abdominal muscles strength and control with some oblique rolls and roll backs with arm scissors. 

We then roll down onto the mat on our elbows and work on our core strength and control with scissors and cycling movements. Then onto our backs on the mat we challenge our abdominal muscles with a double leg stretch with flutter kicks and hundreds movements. On our backs we then cool down with a dead bug exercise, rotation stretch, glute and hamstring stretches. 

Pay what you feel

Support Pilates Live

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.

  • Sue

    Thoroughly enjoyed the class (except the swan dives with arm reaches!). Although it was tough, I could feel the benefit of all the other classes ….so felt a sense of achievement. Thank you for continuing to put these classes on line. They are great. 👍

    1. Vicky

      Thank you Sue. Such a lovely comment. Wonderful to hear you’re getting on so well with them.

  • rachel

    A great class Vicky. Really enjoying the variety in your on-line classes and even managed to get the man in my life to do some !!!

    1. Vicky

      Thank you Rachel. Glad you’re enjoying the classes

  • Kate

    Really great challenging workout.
    I started doing your easy quick classes 3 months post hysterectomy & have built up to this now 7 months post op. I love your classes & look forward to doing them now!

    1. Vicky

      Thank you Kate. So glad the classes have been useful for you!

  • Molly

    Thanks for a good workout – I enjoy variations like the arm scissors!

  • Simon

    Great measured workout with just the right amount of coaching. Thank you.

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