Full body strength and control

Full body strength and control

Tough mat-based class which includes a variety of exercise sequences to work throughout the body

  • Difficulty: Tough
  • Length: 37 minutes

The class begins with a warm up in standing then moves down onto the mat on our sides, sitting and onto our backs. There are some more challenges exercises in the class so please only work to a level that you feel comfortable and safe to do.

This class includes:

  • Squats with chest opening
  • Cleopatra with heel raises
  • Standing clam
  • Sidestep lunges
  • Standing one leg stretch to deadlift
  • Roll downs
  • Side lying clam level 2 with toe taps
  • Modified side bend
  • Sitting leg pull supine
  • Roll backs
  • Bridging
  • Scissors with abdo prep
  • Cycling legs
  • Abo prep reaches
  • Lumbar rotation stretch
  • Glute and hamstring stretches
  • Corkscrew in sitting

The class starts in standing warming up though our legs and arms with some squats and heel raises and combining some upper body stretches. We then challenge our leg control and balance in standing with a clam and one leg stretch with deadlift. After some roll downs we come onto our sides on the mat and continue to work on our glute muscle strength with a clam and some knee to elbow movements. Lifting onto our elbow on our sides we bring in some oblique strengthening with a modified side bend.

Up into sitting we challenge our upper body with a leg pull in supine and work on our abdominal strength with some roll backs. Moving down onto our backs we continue to work our core and abdominal muscles with exercises including a bridge, scissors and cycling movements. Cooling down with a lumbar rotation stretch and glute and hamstring stretches. Finishing in sitting with a corkscrew stretch.

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.

  • Niki Hill

    I really enjoy these tougher classes. They make me feel I have achieved a good work out. They also allow me to incorporate my physio stretches for my quads and thighs.


    1. Vicky

      Thanks Niki. Glad you enjoyed them 🙂

  • Sue

    Another great class. Bit wobbly on the deadlift exercise but the ‘hill’ didn’t seem as steep tonight, so definitely feeling the benefit of these classes. Thank you 🙂.

  • Louise

    I’m an age group triathlete (and ex-physio) and am now 7 weeks post 2nd metatarsal fracture. I had a boot on for the first 6 weeks. Doing these classes every day kept me sane and my core strength has definitely improved, which will help lots when I can return to running.

    1. Vicky

      Hi Louise. Sorry to hear about your fracture. Wishing you the best for a speedy recovery (and am pleased our classes have helped)

  • fulvia

    thank you Vicky for your fab classes! most enjoyable and useful!

  • Mel

    Some tough challenges in there – thanks Vicky! Really looking forward to the workshop next month.

    1. Vicky

      Thanks Mel – me too!

  • Vanessa

    Well constructed class. Feel like I’ve done something. Thanks

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