Mat pilates flow

Mat Pilates flow

This is a mat based class which follows a sequence of exercises connecting upper and lower body movements together.

  • Difficulty: Moderate
  • Length: 27 minutes

The class is an intermediate level class which focuses on mobility of the spine, core and some upper body strengthening. The class includes:

  • Standing warm up
  • Arm raises with opposite knee tap
  • Squat with heel raises
  • Roll downs into plank
  • Pike
  • Press ups
  • Child pose
  • Cat stretch
  • Clam with toe tap
  • Mermaid stretch
  • Bridging
  • Dynamic hamstring stretch
  • Spine twist in sitting

The class starts by warming up in standing with some gentle spinal mobility movements. We then start to combine upper and body movements together with arm raises with opposite knee tap. Working our legs further with a squat and adding some variation with combining heel raises.

We then roll down into a plank position and move from then to a pike before coming down into press ups. We then continue in four-point kneeling with a cat stretch before combining both mobility and strength with a modified swimming movement.

Moving onto our sides we work on some glute strength with a clam, stretching our sides with a mermaid stretch between sides. Coming down onto our backs with work our spinal mobility and core further with a Bridge exercise. Cooling down with spinal rotation stretch and dynamic hamstring stretches before finishing the class in sitting with some gentle upper body stretches.

  • Tom Davenport

    Great Class, nice mix of stretches and more physical moves.

  • Mel

    Lovely, graceful class. Thanks Vicky.

    1. Vicky

      Hi Mel. Glad you enjoyed it. Have a great weekend.

  • Pauline

    Vicky I cannot start the day without doing one of your clas ses. .Thank you so much for keeping me focused and happy!

    1. Vicky

      You are most welcome Pauline. So glad you enjoy the classes. 🙂

  • Janet

    Really enjoying your classes again. Have just moved house so stretching instead of lifting is wonderful!

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