Our Pilates classes utilise a range of stretches and exercises to help build strength and flexibility.
To help you develop your technique, we have put together some information and instructions on the most common movements within Pilates. Click through on the below options for information and videos demonstrations of the most common exercises in Pilates.
Bridging
Bridging exercise is an exercise which helps to increase muscle strength of the hip extensors (gluteal muscles) and to improve core stability (transverse abdominus, rectus abdominus).
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Cat Stretch
Cat stretch is a great way to gently mobilise your whole spine, in particular the thoracic (mid) spine. Cat stretch exercise is often used for individuals with stiffness in their spine or people with lower back pain.
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Cobra stretch
This exercise aims to sequentially mobilise the lumbar spine into an extension position. Cobra exercise also aims to stabilise the spine in extension and into the scapulothoracic joint
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Criss cross
The Pilates criss-cross is a great exercise to work on both upper and lower abdominal strength with a particular emphasis on strengthening the oblique abdominal muscles.
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Double leg stretch
This is a lovely exercise to work on our lumbo-pelvic control and timing with upper body movement. A double leg stretch exercise is also a great way to challenge our coordination and strengthen our abdominal muscles.
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Hundreds exercise
The Hundred is a classic Pilates exercise which challenges our lumbo-pelvic control and our abdominal muscle strength and endurance.
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Leg pull in prone
This exercise is aimed at training good pelvic and lumbar spine control as well as scapulaothoracic joint (shoulder blade region) stability in a weight bearing position.
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One leg circle
This exercise challenges the rotatory control of the spine and pelvis with multidirectional movement of the leg. It also engages the body’s anterior oblique sling
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One leg stretch
This exercise is designed to challenge the body’s lumbo-pelvic control with leg movement, which is closely related to walking. This exercise also engages the body’s anterior oblique sling (consisting of the internal and external oblique muscles) which is important to maintain stability at the pelvis on activities such as walking
Find out more about how to do a Pilates one leg stretch exercise
Scissors exercise
This exercise challenges the control around our pelvis and hips with reciprocal movements of the legs. This exercise engages the body’s anterior oblique sling (consisting of the internal and external oblique muscles) which is important to maintain stability at the pelvis, as well as working on strengthening of the lower abdominal muscles.
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Side Kick
Side kick movement aims to increase the activation and endurance of glute medius muscle. It also challenges the rotatory control of the pelvis as well as the body’s balance and stability in side lying.
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Side Plank
Side plank exercise engages the core muscles. It specifically helps to strengthen the obliques, quadratus lumborum, transverse abdominus and rectus abdominus muscles
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Swimming exercise
This exercise is aimed at training good pelvic and lumbar spine control aswell as scapulaothoracic joint (shoulder blade region) stability in a weight bearing position. It is also a great gluteal muscle strengthening exercise.
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The Clam
Clam exercise is a pilates exercise that aims to strengthen the hip abductors, primarily the posterior fibres of glute medius muscle. The clam is often taught as an exercise for individuals with low back pain and hip pathologies
Find out more about how to do a Pilates clam exercise