All over workout using the Pilates soft ball to modify and add an extra challenge to movements

• Difficulty: Moderate
• Length: 36 minutes

This class focuses on movements to strengthen through our core, glute and leg muscles but also brings in some upper body control exercises. The class is an intermediate level, so please always work to level you feel comfortable with. This class includes:

• Standing spine twist
• Squats
• Heel raises with arm reaches
• Side plie squat
• Single leg stand Roll downs
• Four-point kneeling
• Donkey kicks and fire hydrants
• Swimming
• Child pose stretch
• Side bends
• Clam
• Arm openings
• Double leg stretch
• Hip twist
• Bridging
• Glute and hamstring stretches
• Sitting roll downs
• Upper body reaches

The class starts in standing warming up with some spine twist movements. e then get our legs working with some squats and then add in some heel and arm raises. We then work into our legs further with a side plie squat and single leg stand before rolling down to continue the class in four-point kneeling.

In four-point kneeling with fire up our glutes with some combined donkey kicks and fire hydrant movements, before lengthening through the body with a swimming exercise. Moving onto our side we bring in some inner thing work using the ball and challenge our core and obliques with a side bend. We continue on our sides and work our glutes further with a clam exercise before we then stretch our upper body with an arm opening exercise.

Onto our backs we then work our core and upper body control a little more with a double leg stretch and use the ball to challenge our core stability with a hip twist and bridging movements. We then cool down from the class with some gentle leg and back stretches.

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