engage and strengthen core pilates

Engage and strengthen core Pilates class

Mat-based class focused on exercises to engage and strengthen our core, abdominal and glute muscles.

  • Difficulty: Easier
  • Length: 38 minutes

The class begins in standing then continues into four-point kneeling, our sides and onto our backs. The class is suitable for most levels but please always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing toy soldier
  • Squats
  • Standing leg lift sideways
  • Leg extension with opposite arm reach
  • Four-point kneeling cat stretch
  • Leg pull in prone
  • Child pose stretch
  • Leg fold and kick
  • Side lying clam
  • Arm opening
  • One leg stretch with abdo prep
  • Scissors
  • Hundreds
  • Oblique prep
  • Rotation stretch
  • Glute and hamstring stretch
  • Sitting book opener and mermaid stretch

The class begins in standing with a gentle warm up to move through our arms and legs with a toy soldier exercise. We then continue to strengthen into our legs and glutes with some squats, leg lift sideways and leg extension with opposite arm reach. We mobilise our spines with some roll downs and move into four-point kneeling to continue the class.

Continuing in four-point kneeling with mobilise into our spines further with a cat stretch then work into our core and abdominals with a leg pull in prone movement. We work our glute muscles a little more with a leg fold and kick exercise before stretching out into a child pose stretch.

We then come onto our sides to strengthen into our glute muscles with a clam movement and stretch into our upper body with an arm opening stretch. We then move onto our backs and work on engaging and strengthening into our core and abdominal muscles with a one leg stretch with abdo prep, scissors and hundreds exercise. We then cool down with some gentle stretches into our glute and hamstring muscles. Finishing in sitting with a book opener stretch and mermaid stretch. 


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.

  • Samantha

    Absolutely brilliant thank you. First class I’ve done two and a bit weeks post covid and found the exercises and breathing very manageable, I really had to concentrate on my breathing but very feel relieved. Will do a few weeks of full classes before I start running again.

  • Cristina

    Thank you very much for this great initiative. The classes are very good and for all leves. The teacher explain very well all the exercises. I just started and I love to see people give for free what is so good for them. Huge THANK YOU

Leave a Reply

Your email address will not be published. Required fields are marked *