Pilates strength ad control

Pilates strength and control

Mat-based class to challenge our strength and control of movements

  • Difficulty: Moderate
  • Length: 37 minutes

We begin the class in standing then moved down into four-point kneeling, then onto our sides and then our backs on the mat. As much as possible various levels of the exercises are demonstrated but as always please work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing – arm openings
  • Squats
  • Toe tap clockface
  • Standing clam
  • Roll downs
  • Four-point kneeling tail swish
  • Leg pull in prone
  • Child pose stretch
  • One leg strength and one leg circle in four-point kneeling
  • Side lying -side kick
  • Clam level 1 and 2
  • Arm scissors with scissor legs
  • Double leg stretch
  • Criss-cross
  • Rotation stretch
  • Glute and hamstring stretches
  • Sitting mermaid stretch

We begin the class in standing and stretch out through the upper body with an arm opening movement. We then challenge our leg strength by increasing the tempo with some squats and challenge our balance and control with some clockface toe taps. We continue to challenge our balance and control a little more with some standing clams before mobilising our spines with a roll down.

Moving into four-point kneeling we gentle move through our lower back with a tail swish and then challenge our core and abdominals with a leg pull in prone movement. Coming onto our elbows we work on our core and glute stretch with a modified one leg stretch and one leg circle. From here we come down onto our sides and challenge our glute muscles further with a side kick and clam movements.

Onto our backs on the mat we begin working through our upper body with some arm scissors then challenge this a little more adding in some scissor legs to the movement. We bring our arm and leg movement together further with a double leg stretch and then work into our oblique muscles with a criss-cross exercise. We then cool down with some lower back and leg stretched on out backs and then finish the class with some gentle stretches in sitting.

Pay what you feel

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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.

  • Marilyn Walton

    A great new class Vicky, with some interesting and challenging new exercises. I’m really going to try to keep up with the calendar this time! Thank you for continuing to present them.

    1. Vicky

      Thanks for your comment Marilyn, glad you enjoyed the class 🙂
      All the best

  • Anne

    Lovely new class, Vicky, thank you! I enjoyed it, and it was a good workout.

    1. Vicky

      You’re most welcome Anne. 🙂

  • Raluca

    Great class, I really enjoyed it, thank you so much! You really made me fall in love with Pilates!!!

    1. Vicky

      Thanks Raluca, glad you enjoyed the class

  • Ludovica

    Thank you, Vicky! Great new class. Trying to stick to the calendar 🙂

    1. Vicky

      Glad you enjoyed it and good luck with the rest of the calendar !!!

  • fulvia

    great class, thank you Vicky!

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