simple full length pilates workout

Simple full length Pilates workout

Mat-based Pilates workout designed to gently work throughout the body

  • Difficulty: Easier
  • Length: 45 minutes

The class begins with a warm-up in standing then continues into four-point kneeling, onto our backs and sides. The class is suitable for most levels but as always remember to work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing toe walking
  • Chest opening
  • Squats
  • Standing scissors with arm circles
  • Side plie squats with spine twist
  • Mermaid stretch
  • Roll downs
  • Four-point kneeling cat stretch
  • Swimming
  • Rainbow toe-tap
  • Child pose
  • Mini-press
  • Scissors
  • Bridging
  • One leg stetch with abdo prep
  • Double leg stretch
  • Rotation stretch
  • Side lying clam
  • Leg lift sideways
  • Arm opening stretch
  • Glute and hamstring stretches
  • Sitting spine twist with arm reaches

We start the class in standing and warm up through our legs with some toe walking and upper body with some chest opening movements. We then work our legs further with some squats, then combine some arm and leg movements with our standing scissors and side plie squats. We then stretch and mobilise our spines with a mermaid stretch and roll downs.

Continuing down into four-point kneeling we mobilise into our spines further with a cat stretch then challenge our core with a swimming movement. We then engage and strengthen into our glute muscles with a rainbow toe-tap. Continuing into four-point kneeling we work our upper body with some mini-press movements.

Moving onto our backs we continue to work our core with scissors, bridging and double leg stretch movements. We work our abdominals combining a one leg stretch with abdo prep movement. Moving onto our sides we work our glute muscles a little more with a clam and leg lift sideways. Then open out through our chest with an arm opening stretch.

We then move back onto our backs to cool down with a glute and hamstring stretch and in sitting with a spine twist and arm reaches.

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.

  • Trina

    Recovering stiff hip

  • Sarah

    Im a mum of 4 with lower back issues and have just started doing pilates. The difference I’ve noticed in my body since doing this workout has been significant. Much more stability, less pain and more confident with everyday tasks! Thanks so much for providing these classes!

    1. Vicky

      Thank you for sharing Sarah. I am so pleased the classes have been helping

Leave a Reply

Your email address will not be published. Required fields are marked *