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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

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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.

3 COMMENTS
  • Christy
    Reply

    Great start to the day – thanks!

  • noreen
    Reply

    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
      Reply

      Thanks Noreen. Glad you enjoyed it 🙂

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