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mobilise and strengthen Pilates

Mobilise and strengthen Pilates

Mat based class working to mobilise and strengthen throughout the body.

  • Difficulty: Moderate
  • Length: 43 minutes

This is a mat- based class aiming to give an all over body work out. We start the class with a standing warm up, stretching out through the upper body and work on some leg control movements. We then roll down onto our fronts to continue to the class to strength and stretch through the body on our fronts, sides and on our backs on the mat. As much as possible I will demonstrate some different level options for the exercises but please always work to a level that you feel safe and comfortable with.

This class includes:

  • Standing bow and arrow stretch
  • ‘Y’ stretch with heel raises
  • Squats with leg extension
  • Standing clam
  • Shoulder rolls and side bend
  • Roll downs
  • Swan dive
  • Cobra stretch
  • Side bend
  • Side leg press
  • Double leg lift and lower
  • Arm openings
  • Double leg stretch
  • Arm circles into abdo prep
  • Scissors
  • Glute and hamstring stretches
  • Sitting spine twist, shoulder rolls and neck stretch

We start the class in standing with some upper body stretches then warm up through our legs with some squats and a standing clam. We then roll down onto our fronts and work our glutes a little more with some hip extensions and bring in some upper body strengthening with a swan dive. We then work on our obliques and upper body with a side bend movement before continuing down onto our sides. On our sides we work on our glute strength with a side leg press and challenge our core with a double leg lift and lower. Staying in this position we stretch out our chest and upper back with an arm opening stretch.

Moving onto our backs we then bring our arm and leg movements together with a double leg stretch. We then continue to strengthen into our abdominals with arm circles and abdo prep and scissor exercises. Cooling down with some glute and hamstring stretches on our backs and finishing with some upper body stretches in sitting.

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.

4 COMMENTS
  • Sophie
    Reply

    Thank you so much Vicky for this new class (and for all of your classes really)! I just stumbled upon your website and immediately fell in love with it. Thank you for sharing your knowledge so accessibly for everyone.

    I do wonder about one exercise – during the criss-cross toe taps, my hips are making a clicking sound… does that mean I am doing something wrong? Or do my muscles just need more of this practice to strengthen the joint?

    1. Vicky
      Reply

      Hello Sophie, Thank you for your comment and kind words. Great to hear you are enjoying the classes. I am not 100% on which exercise you mean… is it when you toe tap in a scissors exercise I wonder as we tend to extend the opposite leg in a criss-cross movement. Either way sometimes the ‘clicking’ sensation can be due to weakness in your glutes so, yes this can improve with strengthening these muscles. You can also try engaging your bottom muscles more during the exercise or try doing it with a resistance band around your foot and see if you can reduce the clicking. I hope that’s of some help and you continue t enjoy the classes. Best wishes, Vicky

  • n
    Reply

    love ur videos! I just had some confusion regarding this one, because I think the written description doesn’t match the movement we follow in the video because I tend to read that before starting the class. hence, just wanted to inform you! xoxo

    1. Vicky
      Reply

      Thank you. You’re absolutely right, it was showing a different class description! I have updated now 🙂

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