Full body Pilates essentials

Full body Pilates essentials

Full body Pilates workout including strengthening and mobility exercises.

  • Difficulty: Moderate
  • Length: 48 minutes

The class begins with a warm-up in standing then continues onto the mat in four-point kneeling, on our fronts, sides and onto our backs. The class includes a range of exercise, with some challenge movement sequences, so please always work to a level that you feel safe and comfortable with.

This class includes:

  • Standing book opener
  • Arm opening
  • Balance series
  • Standing scissors
  • Squats with heel raises
  • Side plie
  • Roll downs
  • Four-point kneeling swimming
  • Donkey kicks
  • Tricep fold kicks
  • Child pose stretch
  • Swan dive
  • Cobra stretch
  • Side bend with clam
  • Bridging with arm reaches
  • One leg stretch
  • Scissors
  • Criss-cross with scissor legs
  • Hip twist with opposite arm opening
  • Glute and hamstring stretches
  • Sitting offering stretch and mermaid stretch

The class starts in standing stretching and mobilising through the upper back with a book opener and arm opening stretch. We begin to challenge our balance with a balance series sequence and scissor leg movement in standing. Bringing in some leg strengthening in standing with some squats and added heels raises.

We then roll down into four-point kneeling and lengthen through the body with a swimming exercise and strengthen out upper body with some tricep fold kicks. Finishing in this position with a child pose stretch. We then move down onto our fronts on the mat and strengthen the upper body further with a swan dive exercise and mobilise the spine into a cobra stretch.

Moving onto our sides we bring in both upper body strength and our obliques with a side bend, adding a clam movement in this position for an extra challenge. Down onto our backs we continue to strengthening our core and abdominals with a bridge, one leg stretch, scissors and criss-cross movements.

Cooling down with some gentle leg and lower back stretches and finishing with some upper body stretches in sitting.

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.

  • Christy

    Great start to the day – thanks!

  • noreen

    hello i really enjoyed the longer class today. I had been very stressed and I just needed that class. Feel better now. Thank you

    1. Vicky

      Thanks Noreen. Glad you enjoyed it 🙂

  • Sue

    Great workout, with a few new exercises (for me anyway). Also enjoyed the longer class. Thank you. 😊

  • sam

    Great class. Thanks Vicky

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