core and glutes Pilates with soft ball

Pilates core and glutes with soft ball

Core and glutes focused class using the soft ball to add extra variety and challenge

  • Difficulty: Moderate
  • Length: 36 minutes

This is a mat based class using the Pilates soft ball. The class is focused on exercises to help engage and strengthen our core and glute muscles. The class begins in standing, then continues onto our sides and back onto the mat. As always, please remember to work to a level that you feel safe and comfortable to do. 

This class includes: 

  • Standing heel raises with arm reaches 
  • Squats
  • Arm opening 
  • Fold and stretch 
  • Side lunge
  • Roll downs 
  • Side lying half moon
  • Double leg lift and lower
  • Toe tap 
  • Ball under pelvis hip twist, one leg circle and scissors
  • Bridging ball between knees
  • One leg stretch with abdo prep 
  • Glute and hamstring stretch 
  • Sitting spine twist and upper body reaches

The class begins in standing and using the ball between our hands start with some heel raises and arm reaches. We then continue to work into our legs lowering into a squat, adding some combined arm movements using the ball. Continuing with the ball between our hands we then fold and stretch with our arms and legs. We then challenge our leg strength and control with a side lunge before rolling down to continue the class onto our sides onto the mat.

Onto our sides we use the ball to strengthen our glute muscles with a half moon, double leg lift and lower and toe taps. Moving around onto our backs we use the ball under our pelvis to challenge our core stability with a hip twist, one leg circle and scissors movements. We then continue with a one leg stretch and abdominal prep using the soft ball as a prop between our hands. Then placing the ball between our knees we work into a bridge adding some inner thigh squeezes with the ball. 

We then cool down from the class with a rotation stretch and glute stretch on our backs. Finishing the class in sitting with a spine twist and upper body reaches. 

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  • marged

    This was such a good but challenging class for my balance which really needs working on as I get older. A fair bit of focus needed to stop wobbling at times!
    Thanks Vicky.

  • Marilyn Walton

    I absolutely LOVE this class! The inclusion of the soft ball makes me really aware of the muscles engaging and helps me concentrate more. I also find the ball under my pelvis makes those exercises more achievable as I have really tight hamstrings and find any “legs in the air” exercises difficult. I’ll be returning to this class often. Thanks a million Vicky. xx

    1. Vicky

      Thank you Marilyn. Glad you enjoyed it!

  • Sue

    Great class! Thank you.

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