Full length core and pelvic floor
This is a full length mat based class working on strengthening your pelvic floor and deep abdominal core muscles.
For many of the exercises in the class I demonstrate various options for the level of difficulty so always work to a level that suits you and you feel comfortable with.
We begin by warming up in standing, setting our neutral spine and posture. In standing we work on some balance and control by adding in some coordination with leg and arm movements. Moving down onto the mat on our backs we begin by challenging our core control further with a one leg stretch exercise. We also work on some lumbo-pelvic stability and hip control with exercises including a hip twist and scissors movements.
Moving around into four-point kneeling we stretch through our mid back with a ‘threading the needle’ exercise. Then in this position work on our core stability further with a Pilates swimming exercise. Then onto our sides we fire up and strengthen our glute muscles with clam and side kick exercises.
We then cool down by stretching out our legs and rolling our spines back up into standing to finish the class.
This is class 4 of a 4 part series building on improving our side kick technique (although the class can still be enjoyed by itself)
- Class 1 – Full body standing and mat wok Pilates class
- Class 2 – Mat work Pilates class
- Class 3 – Full body Pilates workout with stretches
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