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Full body Pilates

Full body Pilates

Mat based Pilates class which includes a range of exercise sequences to strengthen muscles throughout the body

  • Difficulty: Moderate
  • Length: 44 minutes

The class begins in standing then continues onto our fronts, sides and back onto the mat. Please always remember to work to a level that you feel safe and comfortable to do. 

This class includes:

  • Standing bow and arrow stretch
  • Balance series
  • Squats with heel raises
  • Standing clam
  • Standing fold and stretch
  • Standing mermaid
  • Roll downs
  • Leg lifts
  • One leg kick
  • Cobra stretch
  • Child pose stretch
  • Side lying clam with toe taps
  • Leg press and leg lift sideways
  • Elbow knee ab curl
  • One leg stretch
  • One leg circle
  • Bridge with half marches
  • Split arms double curl 
  • Dead bug
  • Rotation stretch 
  • Glute and hamstring stretches
  • Sitting book opener and mermaid stretch

The class begins with a warm up in standing rotating through our upper body with a bow and arrow stretch. we then engage our core with a balance series and warm up through our legs with some squats. We continue to challenge our strength and balance with a standing clam and standing fold and stretch. We then mobilise our spines with some roll downs and move onto our fronts on the mat to continue the class. 

On our fronts we engage our glutes with some leg lifts and work our legs with a one leg kick. In this position we then stretch our spines into extension with a cobra stretch. Moving onto our sides we engage and strengthen our glute muscles further with a clam and leg press and leg lift sideways. Then coming up onto our elbow we work our glutes and abdominals with an elbow to knee abdominal curl. 

Moving down onto our backs onto the mat we challenge our core with a one leg stretch, one leg circle and bridge with half marches. Continuing onto our backs we engage our upper abdominals with a split arm double curl. We then begin to cool down from the class with a dead bug movement and rotation stretch. Finishing the class with some leg stretches on our backs and into sitting with a book opener 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.

8 COMMENTS
  • Ann
    Reply

    Thank you Vicky for posting weekly classes. It is fantastic I can complete a class when I have the time. Very enjoyable.

    1. Vicky
      Reply

      Thank you Ann. You’re very welcome 🙂

  • Lynn Frenette
    Reply

    This was a great class. I love when I receive a new class in my email and then see what the challenge will be.
    Mind you I am not great at all of them,however, I try and that is what counts.
    I also love that you have redone your room to hardwood floors and new plants. Refresh and renew! It goes both ways. We too can do the same.
    Thank you for your lovely classes. You help to make this the most enjoyable pilates classes ever!
    Enjoy your day.
    Lynn

    1. Vicky
      Reply

      Thank you Lynn 🙂

  • noreen
    Reply

    i love longer classes.
    tough ones are my very favourite
    In this class – when your head was down onto the mat, the sound was vey fuzzy. When you lifted your head off the mat to do cobra, the sound was normal. Rest of the class normal sound.
    lovely parlour plants

    Thank you for the classes,

    1. Vicky
      Reply

      Hi Noreen thank you for the feedback. Sorry about the sound in that position. That is good to know for the future.

  • Lisa-Marie Moore
    Reply

    Wow. Great teacher and having been absent from Pilates for three years was able to follow. Confidence for more now.

  • Fulvia
    Reply

    Excellent class, thank you Vicky, I really enjoyed it!

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