hip and core pilates

Hip and core Pilates

Mat-based class working throughout the body but with a focus on mobilising around the hip region and strengthening our core.

  • Difficulty: Easier
  • Length: 39 minutes

This is a mat-based class working throughout the body but with a focus on movements to mobilise around the hip region and strengthen our core muscles.  The class begins with a warm up in standing then continues down onto our backs, our fronts, sides and onto our backs. The class is suitable for most levels but please always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing dumb waiter to cleopatra
  • Standing scissors with arm circles
  • Squats with heel raises
  • Mermaid stretch
  • Roll downs
  • Hip twist
  • One leg circle
  • Scissors
  • Bridging with arm circles
  • Leg lift and abdo prep
  • Swan dive
  • Cobra stretch
  • Side kick
  • Leg lift sideways
  • Arm openings
  • Rotation stretch, glute and hamstring stretches
  • Sitting chest stretch

We begin the class in standing warming up through our arms and legs with some dumb waiter to cleopatra movements and add some heel raises to the exercise. We begin to challenge our balance in standing with a scissors movement combining some arm circles and add some heel raises to our squats. We then stretch through our spines with a standing mermaid and roll downs.

Moving down onto our backs we work on our lumbo-pelvic control with a hip twist, one leg circle and scissor movements. Continuing onto our back we combine some arm circles with a bridge and bring in some abdominal muscle strength with some leg lifts with abdo prep movements. Coming around onto our fronts we strengthen into our upper backs with a swan dive and extend the spine into a cobra stretch.

Onto our sides we work on some glute strengthening with a side kick and leg lift sideways movement. Staying in this position we then open out through our chests with a arm opening movement. We then move onto our backs again to cool down with a rotation stretch, glute and hamstring stretches. Finishing in sitting with a chest 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.

  • Rowena

    A good way to start a wer Saturday! Thanks as ever Vicky.

  • Anne

    A lovely workout for a rainy morning. It got my blood circulating and warmed me up in my unheated house!


    a very nice class.

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