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Pilates core and balance

Core and balance Pilates workout

Mat-based class focused on strengthening our core and improving balance

  • Difficulty: Moderate
  • Length: 40 minutes

The class begins in standing and then continues into four-point kneeling, our sides, and backs on the mat. Please remember to work to a level that you feel safe and comfortable to do, particularly with more challenging movements.

This class includes;

  • Standing ‘Y’ stretch
  • Standing mermaid with heel raised
  • Squats
  • Standing scissors with arm raises
  • Side plie with heel raises
  • Lunge and dip with heel raised
  • Single leg fold and stretch
  • Roll downs
  • Four-point kneeling tail swish
  • Combined swimming and fire hydrants
  • Plank
  • Child pose stretch
  • Side lying toe tap forward and back
  • One leg circle
  • Scissors
  • Bridge with bottom dips
  • One leg stretch with abdo prep
  • Rotation stretch
  • Glute and hamstring stretches
  • Sitting upper body reaches and spine twist

The class begins in standing warming up and stretching with a ‘Y’ stretch and standing mermaid with one heel raised. We then warm up through our legs with some squats, lunge and dips and our balance with a standing scissors movement and single leg fold and stretch. We then mobilise our spines and roll down to continue the class into four-point kneeling.

In four-point kneeling we work our core and glutes with a combined swimming and fire hydrant movements as well as a plank. Then stretch out into a child pose stretch. We then move down onto our sides and work our glute muscles further with a toe tap forward and back and one leg circle.

Moving onto our backs on the mat we continue with some scissors and bridge exercises. We then add in some abdominal prep with a one leg stretch movement. We continue on our backs cooling down with a rotation stretch, glute and hamstring stretches. Finishing the class in sitting with some upper body reaches and a spine twist.

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.

1 COMMENT
  • ann
    Reply

    Thank you Vicky, enjoyable class

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