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Energise and strengthen Pilates

Energise and strengthen Pilates class

Challenging class working on mobilising and strengthening throughout the body

  • Difficulty: Tough
  • Length: 44 minutes

The class begins in standing then continues into four-point kneeling, onto our backs and sides on the mat. There are some more difficult exercises included in the class so please remember to always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing ‘Y’ stretch
  • Standing scissors
  • Squats with bottom kicks
  • Forward lunge
  • Leg lift
  • Roll downs
  • Four-point kneeling tail swish
  • Donkey kicks
  • Leg pull in prone with side step
  • Child pose
  • Leg lower and lift
  • Double leg stretch
  • Hundreds
  • Cycling legs
  • Side lying side kick
  • Double leg lift with split legs
  • Onto elbow leg lift sideways
  • Arm opening
  • Rotation stretch
  • Glute/hamstring stretch
  • Sitting upper body reaches

 The class begins in standing warming up through our arms with a ‘Y’ stretch then continue to work our legs with standing scissors, squats with bottom kicks and lunges. We also challenge our balance and control with some leg lifts then roll down into four-point kneeling to continue the class. In four-point kneeling we start by mobilising our pelvis and spines with a tail swish then strengthen our glute muscles with some donkey kicks. We then challenge our upper body and core with a leg pull in prone with side steps.

Moving onto our backs onto the mat we challenge our core with a double leg stretch and strengthen our abdominal muscles with hundreds and cycling exercises. Changing positions onto our sides we work our glutes further with a side kick and double leg lift with split legs. Then onto our elbow continue to strengthen our glutes with a leg lift sideways. We then stretch and mobilise through our upper back with an arm opening stretch. Then cool down on our backs with a rotation stretch, glute and hamstring stretches. Finishing in sitting with some upper body reaches.

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.

7 COMMENTS
  • Hilary
    Reply

    Love the look of this one! 44 mins too 👍

  • Teresa
    Reply

    Great work out..love the length as well, just right !

  • Alison
    Reply

    Thank you Vicky. I enjoyed this tougher challenge! I’ve just started sone gentle running again so these glutes, hamstrings and hip stretches were really helpful. Hopefully they’ll help to keep me moving! Brilliant as always. Alison,

  • Sue
    Reply

    Really enjoyed the class. My cycling speed dropped off dramatically when you said we were ‘half way up the hill’ but I did get to the top!!! 🙂. Thank you.

  • Sandra
    Reply

    Done my first class was great

    1. Vicky
      Reply

      Glad you enjoyed it Sandra

  • Caroline
    Reply

    Tough class but fab. Just what I needed. Those side lying exercises were a killer. Thanks for the class!

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