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control and movement pilates

Tough movement and control Pilates workout

Tough mat-based class challenging the control of movements throughout the body

  • Difficulty: Tough
  • Length: 29 minutes

This is a tough mat-based class challenging the control of movements throughout the body. The class starts with a warm up in standing then continues own onto the mat in four-point kneeling, high kneeling and then down onto our backs. The class includes some tough sequences of exercises so please only work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing ‘Y’ stretch with heel raises
  • Upper body rotation with hip flexion
  • Lunges with arm openings
  • Single leg reaches with breaststroke arms
  • Leg pull in prone with leg lift
  • Child pose stretch
  • Tricep fold kick
  • Thread needle
  • High kneeling side bend
  • High kneeling leg lift sideways
  • – high kneeling side kick
  • Bridging wit abdo prep
  • Leg extension with abdo prep
  • Lumber rotation
  • Glute and hamstring stretches

The class starts by warm up through our legs and upper body with a ‘Y’ stretch with heel raises. We then rotate through the upper body and combine in some hip flexion movement. We then challenge our stability and control with some lunges and single leg reaches.

We roll down from standing into four-point kneeling and continue to strengthen tough our core and upper body with a leg pull in prone, challenging the movement further with a leg lift movement. In this position we work our upper body a little more with a tricep fold kick. We then work our glut muscle in a high kneeling position with leg lift and a side kick movement.

Moving down onto our backs we work our abdominals a little more with a bridge and combined abdo prep and double leg extension movement. Cooling down from the class with some gentle lower back and leg stretches.

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9 COMMENTS
  • Sue
    Reply

    Need some WD40 to get leg up to hip height on the side bends!! but definitely a class to repeat for all the different challenges. Thank you so much for keeping the classes going. They are great and so varied.

  • Teresa Williams
    Reply

    Another great workout. Many thanks for all the classes.
    Teresa

  • Astra
    Reply

    Ooh, yes that was challenging. Thank you.

  • Jane
    Reply

    I generally like the tough routines but I struggled too much with my balance (my age!) with the early exercises that were quite fast so I would not choose this again.

  • Mel
    Reply

    Blimey, this was indeed a tough class – especially the sequences in high kneeling! It was great to learn some new challenges and set some goals for what I can’t yet do, but would like to 🙂

  • Molly
    Reply

    Thanks for recording another excellent session. My legs, like Sue’s, will need to attend this class a few times to be able to glide forward in high kneeling!

  • Molly
    Reply

    For the first time I’ve tried the same class two days in a row. Mind and body responded better on the second day to these more challenging exercises, and the sequence flowed more easily. Thanks, Vicky!

  • Samantha
    Reply

    Great class. I enjoy all the classes that I have tried. There is always something to suit whatever my body needs, which is much appreciated.

  • Amanda
    Reply

    Great class but agree that the high kneeling exercises were very hard!

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