Mat-based Pilates class working throughout the body

The class begins in standing then moves down onto the mat into four-point kneeling, onto our backs and onto our sides. We run through a range of exercises to challenge both muscle strength and control of the movements. As much as possible different levels are demonstrated for the exercises so, please always work to a level that you feel safe and comfortable to do.

This class includes:

• Standing – arm opening
• Balance series
• Curtsey lunge
• Leg extension
• Calf stretch with book opener and arm scissors
• Roll downs
• 4 point-kneeling tail swish
• Swimming
• Leg lift and lower
• Child pose
• One leg stretch
• Scissors
• Bridging
• Hundreds
• Lumbar rotation
• Side bend
• Side lying Double leg lift
• Clam
• Arm openings
• Glute and hamstring stretches
• Sitting chest stretch

We start the class in standing and warm up with some arm opening and balance series movements. We then work on some leg strengthening movements including curtsey lunges and standing one leg stretch before moving into a calf stretch. We then mobilise the spine with some roll downs. Moving from standing into four-point kneeling we gentle mobilise our lower back region with a tail swish movement before challenging our control with a swimming exercise and some leg lifts and lower movements. Continuing in four-point kneeling we bring in some upper body strengthening with a leg pull in prone.

Moving onto our backs we continue to work on our movement control with a one leg stretch, scissors and bridging movements. We also work on some abdominal muscle endurance with a hundreds exercise. We then continue around onto our sides and work our obliques with a side bend movement. Continuing into side lying on the mat we strengthen our glutes with a double leg lift and clam movements before stretching through the upper body with an arm opening stretch. Cooling down on our backs with a hamstring and glute stretch and rotation stretch. Finishing in sitting with a chest stretch.