Strength and mobility Pilates

Mobilise and strengthen Pilates class

Gently mobilise and strengthen muscles throughout the body

  • Difficulty: Easier
  • Length: 40 minutes

The class begins in standing then continues down onto our backs and into side lying on the mat. The class keeps to a fairly gentle pace throughout but please remember to always work to a level that you feel safe and comfortable to do. 

This class includes: 

  • Standing arm opening 
  • Balance series 
  • Squats with heel raises
  • Standing clam 
  • Forward and reverse steps
  • Side bend 
  • Roll downs
  • Scissors
  • Hip twist 
  • Abdo prep with one leg stretch 
  • Bridging with pelvic tilts 
  • Rotation stretch 
  • Side lying ab stretch and curl 
  • Side kick 
  • Leg lift sideways
  • Opposite arm and leg stretch
  • Glute and hamstring stretches
  • Sitting spine twist and upper body reaches 

The class begins in standing warm up though the upper body with an arm opening stretch. We then challenge our balance and control with a balance series, squats with heel raises and a standing clam. We then mobilise the spine with a side bend and roll downs. Coming down onto the mat on our backs we work on our core muscle strengthening with a hip twist, scissors and bridge movements. We also add in some abdominal strength with a combined abdo prep with a one leg stretch. 

Moving onto our sides we work into our obliques with a stretch and curl.  Continuing onto our sides we challenge our glute muscles with a side kick and leg lift sideways. We then move back onto our backs to cool down with an opposite arm and leg stretch, glute and hamstring stretches. Finishing the class in sitting with a spine twist and upper body reaches. 


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.

  • David Moore

    Wow just back from a two week motorcycle trip around Europe so very stiff. Need to catch up on the September calendar! I think I was very tense on the bike as my neck is very tight & can’t turn either way very much but I’m sure it will improve. First one done👍.

    1. Vicky

      Hi David. Wonderful to hear from you. Your motorbike trip sounds amazing (bar the stiff neck of course!) I hope the classes will help loosen you up a bit 🙂

  • Sandra

    I really enjoy this class, done it several times now, glad it is in the new calendar!

    1. Vicky

      Thank you Sandra

  • Christine

    My first class of the month and great. Thank you

  • julieeileen100@gmail.com

    This is my second class and really enjoyed both. Great instructions great exercises Thank you

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