Total movement and control Pilates

Total body movement and control

All over workout incorporating challenging movements and sequences

  • Difficulty: Tough
  • Length: 44 minutes


This is a mat based class which includes some challenging movement sequences to give the body and all over workout. The class starts with a warm up in standing where we also work on our balance and leg control before rolling down onto our fronts to continue the class. As the class includes some tough movements please always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing corkscrew and side bend
  • Side plie with arm openings
  • Standing clam
  • Lunge with one leg kick
  • Roll downs
  • One leg kick
  • Swimming in prone
  • Cobra stretch
  • Clam with toe taps
  • Leg lift sideways
  • Sitting oblique rows
  • Leg pull supine
  • Roll backs
  • Scissors with abdo prep
  • One leg stretch
  • Dynamic hamstring stretch
  • Glute stretch
  • Sitting rotation and side bend

We begin the class in standing and warm up through our upper body with a corkscrew and side bend and arm openings. We then begin to challenge our balance and leg strength with a standing clam and lunge with one leg kick. We then roll down onto on fronts. From here we work our legs a little more with a one leg kick and bring our arm and leg control together with a swimming movement. We then stretch our spines into extension with a cobra stretch before moving around onto our sides.

On our sides we work on strengthening our glute muscles with a clam and toe tap and leg lift sideways. Into sitting we challenge our obliques and abdominals with an oblique row and roll backs as well as some upper body strength with a leg pull in supine.

Rolling down onto our backs we continue to work on strengthening our core and abdominals with scissor and one leg stretch movements – adding an optional extra challenge with some abdominal prep. We then cool down with some leg and lower back stretches and finish with an upper body stretch in sitting.

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.

  • Sue

    Came to this class late…but really felt like muscles worked hard! The little circle exercise caused a few grimaces 👍😬😊.

    1. Vicky

      🙂 – Hopefully not too many grimaces!!

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