Flow class designed to challenge the body throughout
- Difficulty: Moderate
- Length: 36 minutes
This is a mat-based Pilates flow class designed to challenge the body with a range of exercise sequences to work throughout the body. The class begins in standing then continues down onto our fronts, sides, sitting and onto our backs. The class does include some challenging exercises so please remember to always work to a level that you feel safe and comfortable to do.
This call includes:
- Standing arm reaches with side bend and heel raises
- Squats with heel raises
- Side lunge and upper body rotation
- Side plie
- Roll downs
- Flutter kicks
- Cobra stretch
- Side lying one leg circle
- Side kick
- Sitting leg pull in prone
- Sitting triceps dips
- Sitting round the world stretch
- Double leg stretch
- Bridge with scissors
- Rotation stretch
- Glute and hamstring stretch
- Sitting upper body reaches and mermaid
We begin the class in standing and we warm up our arms and legs with standing arm reaches and side bend with heel raises. We continue to work our legs and arms together with side lung and side-plie movements. We then roll down and move onto our fronts to continue the class.
On our fronts we continue working our arms and legs with a swimming movement and challenge our core with some flutter kicks. We then stretch our spines with a cobra and child pose stretch. Moving onto our sides we work on our glute muscle strength and control with a one leg circle and side kick movements.
Coming up into sitting we challenge our upper body strength with a leg pull in supine and triceps dips. We then mobilise our upper body with a round the world stretch. We then move down onto our backs and continue to combine our arm and leg movements with a double leg stretch, bridge with scissor legs and a criss-cross movement.
We then cool down with a rotation stretch, glute and hamstring stretches. Finishing the class in sitting with upper-body reaches and mermaid stretches.