Challenging mat-based class using the Pilates circle to add some resistance and variations to the exercises.

The Pilates circle is a great piece of equipment to use for toning and strengthening muscles. We begin the class with a short warm up in standing then come down onto the mat to continue the class in four-point kneeling, our sides, back and in sitting. There are some tough exercise sequences in the class today so please always work to a level that you feel safe and comfortable with.

This class includes;

• Standing balance series
• Scapula isolations
• Bicep press
• Squats
• Roll downs
• Four-point kneeling cat stretch
• Leg lift and lower with arm pulses
• Child pose stretch
• Side lying leg lift sideways with arm pulses
• Inner thigh squeezes with abdo prep
• Abdo prep with resistance from Pilates circle
• One leg stretch
• Roll ups
• Oblique roll backs
• Half roll backs with arm pulses
• Hamstring stretch
• Glute stretch
• Sitting arm pulses and mermaid stretch

The class begins with a short warm up in standing beginning with balance series movement using the Pilates circle in between our hands. We then continue to work through the upper body using the Pilates circle with some scapula isolations and bicep press movements. We then place the Pilates circle around the knees to add some resistance to squats. We then roll down into four-point kneeling and begin by mobilising the spine with a cat stretch.  Continuing in four-point kneeling with work our glutes with some leg lifts and lowers, bringing in some upper body strengthening to the movement using the Pilates circle.

Moving onto our sides on our elbow we engage our obliques in this position and work our glutes with some leg lift sideways, again bringing in some upper body movement using the Pilates circle. Moving down onto our backs we work on our inner thighs with some adductor squeezes with the Pilates circle and challenge this further adding in some abdo prep movement.

We continue to work on our abdominal muscles using the circle for resistance and lifting into abdo prep position. Using the circle in between our hands we challenge our movement control with a one leg stretch. Rolling up into sitting we work our obliques and abdominals with some roll backs and again adding some upper body movement and strength using the Pilates circle. We then come back down onto our backs to cool down stretching out our hamstring and glute muscles and gently mobilise our spines. Finishing with a mermaid stretch in sitting.