strengthen and lengthen Pilates

Strengthen and lengthen Pilates class

Mat based class aimed to both stretch and strengthen muscle groups throughout the body

  • Difficulty: Moderate
  • Length: 34 minutes

The class begins in standing then continues into four-point kneeling, onto our sides and onto our backs. The class includes exercises to challenge our muscle strength and control but please remember to always work to a level that you feel safe and comfortable to do. 

This class includes: 

  • Standing toy soldier
  • Squats
  • Ab curl fold and stretch
  • Reverse warrior 
  • Side plie squats 
  • Roll downs 
  • Down dog and calf stretches
  • Cat stretch
  • Tuck and tap swimming
  • Child pose stretch
  • Plank to down dog 
  • Side lying ab curl fold and stretch
  • Leg press and lift 
  • Arm opening
  • Marching
  • Double leg stretch 
  • Bridge with arm raises
  • Rotation stretch 
  • Glute and hamstring stretches
  • Sitting chest opening and round the world stretch 

The class begins in standing warming up our arms and legs with a toy soldier movement and squats with arm raises. We then bring in some abdominal control with an ab curl fold and stretch. We then stretch through the body with a reverse warrior and side plie movements. Rolling down onto the mat we stretch our calf muscles in a down dog position, then continue down into four-point kneeling. In this position we challenge our muscles strength and control with a tuck and tap swimming movement and a plank to down dog position. 

Moving onto our sides we begin onto our elbows with an ab fold and stretch then continue on our sides on the mat with a leg press and lift. We then stretch our upper body on our sides with an arm opening movement. 

We then come around onto our backs on the mat and again work on our strength and control of movement with marching, double leg stretch and bridge exercises. We then begin to cool down with a rotation stretch, glute and hamstring stretches. Finishing the class in sitting with a chest opening and round the world stretch. 

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All classes are provided for free so they’re accessible for everyone.
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Thank you.

  • David Moore

    Really enjoyed this one Vicky for some reason. The downward dog to plank was challenging but I made it so keep ‘em coming!😃

    1. Vicky

      🙂 Glad you enjoyed it David

  • Teresa

    Great class today, definitely feeling stretched. Thankyou

  • Susan Jarvie

    Have loved the recent classes Vicky – a lot of variety and increased upper body work. It was good to use weights again – added real benefit to the exercises.

    Thank you.

    1. Vicky

      Thank you Susan. So glad you enjoyed it!

  • Niki

    Really enjoyed the couple of yoga moves in this one to compliment the Pilates.

  • km

    Enjoyed this thank you. Especially the opp to repeat the exercises.
    You really should be on your own YouTube channel

  • Jane

    Loved this class – it had everything- just what I need for a very stiff lower back. Is there any way of indicating my favourites on the web site as I often forget which classes are the best for me!

  • Kathryn

    Another great class Vicky, the combination with yoga moves is very welcome.
    A great stretch Thank you

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