total body Pilates workout

Total body Pilates workout

Mat-based class working the whole body including some great sequences to strengthen our core muscles and mobilise through the spine.

  • Difficulty: Moderate
  • Length: 48 minutes

The class starts with a warm up in standing before moving down on to the mat continuing the class on our backs, sides and front before finishing with some gentle stretches in sitting. As much as possible I demonstrate various levels to the exercises so please always remember to work to a level that you feel safe and comfortable with. This class includes:

  • Standing chest opening
  • Balance series
  • Standing scissor legs
  • Squats with leg lift sideways
  • Roll downs with cat stretch
  • Hip twist with arm opening
  • Scissors
  • Double leg stretch
  • Side lying toe taps
  • Double leg lift
  • One leg kick
  • Swimming
  • Cobra stretch
  • Opposite arm and leg lengthening
  • Lumbar rotation stretch
  • Glute and hamstring stretches
  • Sitting chest opening and spine twist

We start the class in standing and warm up through the whole body bringing some arm and leg movements together. We also work on our leg strengthening in standing with some squats combining in some leg lift sideways. We then mobilise through the spine with some roll downs and modified cat stretch.

Moving down onto our backs on the mat we begin to challenge our core and bring in some upper body control with hip twist and arm openings and a double leg stretch movements. Moving around onto our sides we work on our core control further as well as our glute strength with toe tap and double leg lift movements. From here we move onto our fronts to again bring in some upper and lower body control with a swimming movement and extend our spine with a cobra stretch. We then repeat our side lying sequence on the opposite side.  

Then moving onto our backs we gently cool down with opposite arm and leg lengthening exercise, lumbar rotation, glute and hamstring stretches. Finishing in sitting with some gentle chest openings and a spine twist.  

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.

  • Niki Hill

    Enjoyed the new moves to challenge the work out.

  • foxcubs3

    A wonderful class. I feel invigorated and stretched. Thank you.

  • Sue Heyes

    Hi Vicki, loved that class. What I call a “just right challenge” !
    Just wanted to say how much I appreciate your online work. I will pop you over a donation very soon.
    Sue ( retired physio and Pilates teacher )

    1. Vicky

      Hi Sue. Thanks for your comment – a real compliment coming from another physio and pilates instructor! 🙂

  • Kathy

    Good class Wendy..thank you!

  • Sarah

    Thank you so much! I’m really enjoying a daily class from the c0mfort of my own home.
    It’s great to try a different class every day too.

    1. Vicky

      Hi Sarah. Thanks for your comment. I am so pleased you’re enjoying the classes.

  • Mel

    Fantastic class, loved it!

    1. Vicky

      Hi Mel. So glad you enjoyed it!

  • Clare

    I am so pleased to have found your site. This was a great, energising class with just enough challenge to keep me pushing myself. Thank you!

    1. Vicky

      Thanks so much Clare. So pleased you’re enjoying the classes.

  • Pat

    Really enjoyed this class and feel well worked all over. Have been easing myself in gently for a few weeks and feel sure I wouldn’t have been able to achieve the whole of this class when I started. Thank you Vicky.

  • Tracy

    Haven’t done Pilates in years and I really enjoyed it! What a fantastic website! My dr has told me that I need to do Pilates , swim or walk only as I’m hyper mobile , and now that I’m getting older it’s causing me problems. I just wondered if I should always do equipment free workouts? Lifting weights and even resistance bands hurt my hands, but I wondered about the Pilates circle, what would be your advice? Thanks

    1. Vicky

      Hi Tracey, thanks for your comment I am glad you enjoyed the class. Pilates can be a great way to strengthen muscles to support your joints. There are lots of exercises we can do that don’t involve using equipment if you find it difficult on your hands but I wouldn’t necessarily say it is something you have to always avoid. It may be that you need to find what suits you best with your symptoms. I sometimes suggested using a small bottle of water that you can gradually fill up to more slowly build on using hand weights. The Pilates circle is a nice piece of equipment and can be used in lots of different ways i.e placing around your legs so not requiring your hands. The Pilates soft ball is also great to add some extra challenge and variety to movements. You can find all our equipment classes here: https://pilateslive.co.uk/all-pilates-classes/pilates-classes-using-pilates-equipment/ I can only give very general advice and if you are unsure about any exercises please seek advice from a health professional. Best wishes, Vicky

  • Sam

    Great class. Really enjoyed it. Thanks Vicky.

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