Mat-based class using the Pilates soft ball to add variety and challenge to our movements.
- Difficulty: Moderate
- Length: 38 minutes
The class starts with a warm-up in standing then continues down onto the mat. This class focuses on strengthening our core muscles as well as movements to stretch and mobilise through the body. Please always work to a level that you feel comfortable and safe to do.
This class includes:
- Standing balance series
- Side bend with leg lift sideways
- Squats using ball between knees
- Single leg dip
- Roll downs
- One leg stretch
- Supine pike
- Bridge with ball under feet
- One leg circle ball under leg
- Double leg lift
- Sitting upper body rotations
- Seated roll downs
- Spine rotation stretch
- Glute and hamstring stretches
- Sitting spine twist
We start with a warm-up in standing and use the soft ball as a prop in our hands for our balance series. We then use the ball to assist a mermaid stretch and bring in our legs with a leg lift sideways movement. We then place the ball between our knees to get our legs work with some squats. We then challenge our single leg control and balance further with a single leg dip. Rolling down onto our backs on the mat we use the ball to modify a one leg stretch and supine pike movements. Staying on our backs we then use the ball under our feet to challenge our core control further with a bridge and one leg circle exercises.
Moving onto our sides we then work on some glute strengthening with a clam and double leg lifts, giving an extra challenge to our muscles placing the all between our feet. Into sitting we then work on some upper body mobility and leg control before coming back down onto our backs to cool down with some gentle stretches. Finishing with a spine twist in sitting.