full body foam roller Pilates class

Full body foam roller Pilates class

Full body Pilates class using the foam roller to add both challenge and variations to our movements

  • Difficulty: Moderate
  • Length: 23 minutes

The class begins with a short warm up in standing then continues down onto the mat into four-point kneeling and onto our backs. The class includes a range of exercises, with some more challenging movements, so please always work to a level that you feel safe and comfortable to do. 

This class includes:

  • Standing supported squats 
  • Side lunges
  • Curtsy lunge 
  • Round the world stretch
  • Roll downs 
  • Four-point kneeling cat stretch and child pose
  • Forearm rolls 
  • Leg fold and stretch 
  • Child pose stretch 
  • Scissors with opposite hand tap
  • One leg stretch 
  • Hip twist 
  • Opposite arm and leg stretch 
  • Dynamic hamstring stretch 
  • Sitting upper body reaches and mermaid stretch 

The class begins with a short standing warm-up working into our legs with some supported squats, side lunges and curtsy lunges. Then stretch into our upper body with a roll down stretch. We then roll down into four-point kneeling and mobilise our spine with a cat stretch and child pose. Using the roller under our hands we then challenge our upper body and abdominal muscles with some forearm rolls. We then continue to use the foam roller under our arms to do some leg fold and stretch. 

We then lie onto the roller onto our backs and challenge our core control with scissors, one leg stretch and hip twist movements. We then stretch on the roller with an opposite arm and leg movement and chest opening stretch. We then cool down on the mat with a rotation stretch and dynamic hamstring stretch. We then finish the class with some upper body reaches and mermaid 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.

  • Susan

    Really enjoyed using the roller again. Any chance of a longer class with it? Thanks for all you do for us x

    1. Vicky

      Hi Susan, glad you enjoyed the class. Planning some more equipment classes over the next few months and can look to do a longer class with the roller 🙂

  • noreen

    I do not have a roller. Can you suggest what kind would be best.

    1. Vicky

      Hi Noreen, there are lots of different rollers you can buy. Ideally I would get a 90cm roller as you can then use it for lying on as well. There are lots of different options out there. I would recommend something like this from the APPI which have good quality products https://shop.appihealthgroup.com/product/blue-high-density-foam-roller/ if you use the code ‘pilateslive’ at the checkout you can get 10% off. Hope that helps, Vicky 🙂

  • Alison

    Thank you Vicky. It was great learning some new ways to utilise the roller.

    1. Vicky

      Most welcome Alison. I hope you’re well 🙂

  • Niki Hill

    Loved that class. I definitely need to practise more on the foam roller as I was a bit wobbly to start with. It makes my back feel so much better after using the roller. More classes with it and the ball please.


    1. Vicky

      Thanks Niki. Glad you enjoyed it. We have some more equipment classes planned for the summer 🙂

  • Sue

    Back definitely felt better by the end of the class. I would also welcome a longer class with the roller. Thank you 😊

    1. Vicky

      Thanks Sue. Yes. Longer roller class seems to be popular :-). Will need to schedule one in!

  • Claire

    Just completed this class. Not used my foam roller in a while. Really enjoyed it. Thank you.

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