Glute strengthening and upper body stretching
30 minute class aimed at strengthening core and glute muscles
We start standing and warm up our legs with some squats and wake up our glute muscles with a standing clam. We also lengthening through our upper bodies and test our balance with some of the standing exercises in this class. We then mobilise our spines with a roll down movement onto the mat and down into four-point kneeling.
In four-point kneeling we start by stretching through our spines with a cat stretch movement. Then challenge our hip control and glute strength with some hip pulses and a one leg circle movement with our legs. From here stretch through from our shoulders to our lower backs with child pose stretch.
Moving onto our backs we begin finding our neutral spine position. We engage our glutes a little more with a bridging movement and work on our hip control with a one leg stretch. Then on our backs stretching out through our glute and hamstring muscles.
Finishing off the class with a side bend stretch in sitting.
If you’ve enjoyed this Pilates class. Please let us know in the comments below. Thank you. 🙂
13 COMMENTS
Thanks
What a great work out 👌🏽
I am really enjoying your class. It has been quite awhile since I was exercising regularly. Pilates is a favourite. Your classes are far more gentle but effective for me. Thank you.
Found your classes at the beginning of lockdown and I am really enjoying them, lots of variety I like that you add new classes all the time. Thanks
Your classes are really great. Am really enjoying them. They are calm but effective – I have been doing cardio exercises during lock down and realising how more effective muscle stretching is! I am pleased to be getting back to pilates!
Thanks for another great class. I get cramp in my hamstrings on the exercise on all fours when pushing a bent leg up to the ceiling. Any ideas what I might be doing wrong, or how I can remedy this. I suspect it is because I am using my hamstrings to raise the leg, rather than the glutes. Is that correct, and how can I get it right?
Hi Gill, glad you enjoyed the class. You are absolutely right the most common reason for this is overusing your hamstrings instead of your glutes. Try to really engage and squeeze your glutes when performing the exercise and try to keep your core engage so your pelvis remains level. In this exercise the movement from your hips is only small so if your movement is too big your hamstrings may also be kicking in to try and compensate and help out! I hope that’s of some help, Vicky
excellent class thank you
Hi Vicky
this is my first time doing one if your classes. I really enjoyed your calming presentation – you make it look so easy but there are some strong moves which make for a good workout. I’m looking forward to joining you again soon. Thank you very much.
Regards
Anne
Hello Anne. Thanks so much for your lovely comment. I’m glad you enjoyed the class and hope you will get more out of the other Pilates classes across the website. Stay safe. Vicky
hi vicky, really enjoying your classes, make me feel loads better and help me relax take care claire.
Thanks for putting these classes on. This was my first one with you.. Lovely and clear instruction. Really enjoyed it.
Really finding these exercises helping with my gluteal tendinitis
Thank you Liz. Glad you are benefiting from the classes!