Express Pilates - Upper body

Express Pilates workout – upper body

This is a short mat-based class designed to work on strength and mobility of our upper body

  • Difficulty: Moderate
  • Length: 16 minutes

The class begins in sitting with some gentle stretches then continues into four-point kneeling, our fronts and onto our backs. Please always work to a level that you feel safe and comfortable to do, particularly if you have any upper body injuries or issues.

The class includes:

  • Sitting spine twist
  • Sitting chest opening and arm reaches
  • Four-point kneeling swimming
  • Thread the needle
  • Triceps dips
  • Child pose stretch
  • Swan dive
  • Breaststroke prep
  • Combined arm scissors and chest press
  • Double leg stretch
  • Knee hugs
  • Sitting shoulder rolls
  • Neck stretch

The class begins sitting on the mat and rotating into our upper back with a spine twist movement. We then open out into our chest and shoulders with a chest opening movement and arm reaches. Moving into four-point kneeling we challenge our upper body and core with a swimming movement then stretch into the upper body with a thread the needle movement. Continuing in four-point kneeling we strengthen into our arms with some triceps dips.

Coming down onto our fronts we work on strengthening our upper back with a swan dive and breaststroke prep movements. Then continuing the class around onto our backs we work our arm control with some arm scissors and combined chest press movements. On our backs we work on combing our arm and leg movements together with a double leg stretch movement. Finishing the class in sitting with some gentle upper body and neck 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.

  • Anne

    A nice short class to do before a day of childminding my grandchildren! Set me up for the day-thanks Vicky!

  • Rowena

    Really enjoying these short focussed workouts. I put two together if I have time. Much appreciated!

    1. Vicky

      Thanks Rowena. Glad you’re enjoying them 🙂

  • Tracey

    So handy to have a short class for the end of the working day, thanks Vicky!

  • Alison

    Thanks Vicky, I’ve done this class a couple of times this week, in conjunction with some exercises set by my chiropractor, and it’s really helped to loosen my knotted shoulders.

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