upper body and core control

Upper body and core control Pilates workout

Upper body and core focused class with option of hand weights to add extra challenge to movements

  • Difficulty: Moderate
  • Length: 33 minutes

This is a mat-based class focusing on strengthening though our upper body.  You have the option of using some hand weights during the class, 0.5kg-1kg in weight, or some similar from the kitchen cupboard! However, you can also do all these movements without using hand weights if that feels more comfortable.

We start the class warming up in standing then come down to continue the class on the mat in four-point kneeling, on our fronts and our backs. Please always work to a level that you feel comfortable and safe to do.

This class includes:

  • Standing chest openings
  • Arm lifts forwards and to the side
  • Step backs with bicep curls
  • Shoulder row
  • Roll downs
  • Cat stretch
  • Tricep fold kick
  • Child pose
  • Shoulder row
  • Double curl
  • One leg kick
  • Swan dive
  • Cobra stretch
  • Arm scissors with combined chest press
  • One leg stretch with bicep curl
  • Double leg stretch
  • Lumbar rotation
  • Glute and hamstring stretches
  • Sitting spine twist and mermaid stretches

The class begins in standing warm up through our upper body and legs, starting with some gentle chest openings we then progress combining some upper body and leg movements with some bicep curl and leg control. Rolling down in to four-point kneeling we start by gently stretching our spines further with a cat stretch before continuing to work on strengthening our upper body with some tricep fold kicks, shoulder row and double curl movements.

Moving down onto our fronts we work our legs with some one leg kicks and our upper body with a swan dive movement. Coming around onto our backs we then continue to combine our upper body and leg control with a one leg stretch with bicep curls and a double leg stretch.  We then finish the class with some gentle back, leg and upper body stretches.

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

    Great class with the weights…especially after a few hours gardening. Thank you.. 🙂

  • sarah@soltalk.com

    Thank you so much Vicky such a great class, I used my new very cheap Asda weights for the first time and feel like I have pushed myself a little!

    1. Vicky

      Thanks for your comment Sarah. So glad you enjoyed the class!

  • Miriam

    Great class. Really enjoyed it (although my arms wanted to drop off at one stage). You have a great style and did some exercises I hadn’t done before. Thanks very much 🙂

    1. Vicky

      Thank you Miriam. So glad you enjoyed the class.

  • Mel

    Didn’t have weights so I used a bottle of red wine in each hand. Wouldn’t recommend it although it did add a mildly exciting element of peril, plus I got to open one of them afterwards! Time to buy some weights I think…

    1. Vicky

      Haha. That sounds very heavy! No wonder you needed a drink afterwards 🙂

  • Rowena

    Really enjoyed the addition of weights and the exercises as a whole. Definitely one to repeat.

  • Shelley

    a great class thank you! I thoroughly enjoyed it>

  • Jane

    That is such a good class, loved working with the weights that I varied.

    1. Vicky

      Thanks for your comment Jane, so pleased you enjoyed the class

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