Movement and stability

Movement and stability

Class focuses on movements to encourage lengthening of the spine and body as well as strengthening of our core and glute muscles.

  • Difficulty: Moderate
  • Length: 41 minutes

The class is suitable for most levels and where possible easier and tougher options are demonstrated. It is important to always work to a level that suits you and you feel comfortable with. This class includes:

  • Standing warm up
  • Toe walking and balance series
  • Side plie
  • Roll downs
  • Plank with mountain climb
  • Four point kneeling threading the needle
  • Fire hydrants
  • Child pose stretch
  • Clam
  • Inner thigh pulses
  • Arm openings
  • One leg stretch
  • Bridging
  • Cycling
  • Glute and hamstring stretches
  • Neck stretches
  • Bow and arrow in sitting

Starting in standing we gently warm up through our feet and ankles with some toe walking before challenging our balance with a balance series. We then challenge our control and balance further with a forward lean with leg extension.

We begin to mobilise our spines with a roll down moving into a plank position. In this position we modify a plank by adding some mountain climbs. Continuing in four point kneeling we add some more upper body mobility work with threading the needle exercise.

In four point kneeling we also engage our glutes with some fire hydrants and swimming movements. We continue to work on strengthening our glute muscles on our sides with a clam exercise, adding some toe taps for an extra challenge. Onto our backs we continue to lengthen and mobilise the body with exercises including bridging, arm scissors and one leg stretch. We also work on some lower abdominal strength with cycling legs.

We then warm down with some spine and legs stretches on our backs and in sitting.

  • Sue

    How high was that mountain?! Seemed pretty steep towards the end of the climb!😊 Thank you, another enjoyable class.

    1. Vicky


  • Sue curtis

    I have cbd , so would like things for my right side .

  • Peter

    Great, clearly led and very enjoyable classes. Many thanks.

  • annydoyle@btopenworld.com

    This is a brilliant class, as are all of them. I’m getting prepared to walk Wainwright’s Coast to Coast very soon, so am using your classes as part of my preparation. Thank you, Vicky!

    1. Vicky

      Wow. That sounds like a wonderful challenge! Enjoy it. And thanks for your lovely comment 🙂

  • robin

    I have a severe, ,stiff neck problem and I’m wondering if there are any exercises you would recommend to relieve the symptoms? Robin

    1. Vicky

      Hi Robin, It is difficult for me to give any specific advice as I have not made any assessment and therefore I would recommend you seek advice from a health professional. With any joint stiffness though encouraging movement as much as you feel able to is helpful. Exercises such as cat stretch can be helpful to mobilise the neck into flexion and extension – a tutorial for this exercise can be found here https://pilateslive.co.uk/pilates-exercises/pilates-exercises-the-cat-stretch/ . Strengthening the muscles around the upper back, particularly around the shoulder blade (i.e when you squeeze your shoulder blades together keeping your shoulders down and neck relaxed) can also often be helpful for neck symptoms. We also have an upper body class which includes some nice neck and upper stretches which can be found here – https://pilateslive.co.uk/pilates-classes/neck-and-shoulders-pilates-class/ Using a deflated soft ball (only about one third inflated) under your neck when lying on your back, gently rotating the neck can also feel very comfortable and encourage movement. Always work to a level you are comfortable with and seek assessment and guidance from a health professional if you have any concerns. I hope that is of some help! Best wishes, Vicky

  • Wendy Gundry

    Really enjoyed the class, exactly what I needed. Thank you.

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