Rise and shine Pilates class

Rise and shine Pilates class

Get up and going with this energising Pilates workout

  • Difficulty: Easier
  • Length: 23 minutes

This is a gentle paced mat class designed to help get your body stretched and energised. The class begins in standing then continues into four-point kneeling and onto our backs on the mat. The class includes exercises to work throughout the body so please always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing arm opening
  • ‘Y’ stretch with heel raises
  • Squats with heel raises
  • Side plie and side bend
  • Static lunge
  • Roll downs
  • Four-point kneeling cat stretch
  • Mini-press
  • Swimming
  • Child pose stretch
  • Leg pull in prone
  • Bridging with arm raises
  • One leg stretch with abdo prep
  • Rotation stretch
  • Glute/hamstring stretch
  • Sitting side bend and tree hug

We start with a gentle standing warm up to mobilise through our upper body with an arm opening and ‘Y’ stretch. We then continue to warm up into our legs with some squats and heel raises. We then stretch into a side plie and side bend movement before rotating into a static lunge position to work our legs. We then mobilise through the spine with some roll downs.

Continuing into four-point kneeling we stretch out through the spine further with a cat stretch then work on some upper body strength with a mini-press. We then strengthen our core with swimming and plank exercises. Moving onto the mat onto our backs we strengthen our core and abdominals further with a bridge and one leg stretch with abdo prep. We then cool down with a rotation stretch, glute and hamstring stretches before finishing in sitting with a side bend and tree hug movements.

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.

  • marged

    Thank you Vicky.This was the perfect class to get up and ready for this wet October day

  • Lin Van Gucci

    Very good session. A nice way to get moving!

  • Madeline

    Lovely way to start the day, thank you!

  • Mary Howell

    First class since hip surgery 6 weeks ago. Perfect start – just omitted complete roll down & cat stretch. Will repeat, thank you.

  • May

    Just starting with pilates and it was like I had a teacher in my living room! perfect – I’ll be back! thanks so much


    After 10 days ‘off’ with a virus this was the perfect class to get going again. Thank you Vicky, hope you are all well. xx

    1. Vicky

      Thank you Marilyn. I hope you’re feeling better 🙂

  • Susan

    Thanks very much Vicky I enjoyed that.

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