One leg stretch series
Improving the body’s lumbo-pelvic control through the one leg stretch exercise.
Class 1 – Core, legs, backs and glutes
- Difficulty: Tough
- Length: 44 minutes
This class begins with a gentle warm up in standing. We then move onto our backs on the mat to work on our core and introduce the one leg stretch.
We then move round onto our sides to challenge our glute and core muscles with a side bend and side kick movements before finishing the class with some leg and and lower back stretches.
Class 2 – Full body Pilates class with stretches
- Difficulty: Moderate
- Length: 40 minutes
This Pilates class begins with a warm up of our arms and legs in standing before rolling down into a press up position on the mat.
We then continue in four-point kneeling with some stretches and core control.
The class continues with some exercises to challenge our glute muscles on our sides with a clam exercise. We then continue on our backs with a bridge exercise before advancing on to the one leg stretch.
We round off this class with some relaxing stretches incorporating leg stretches and some upper body stretches in sitting.
Class 3 – Full body Pilates class with hip focus
- Difficulty: Moderate
- Length: 42 minutes
This class begins with a warm up in standing, with a particular focus challenging our hips.
We then move down onto the mat to work on our pelvic and core control further. After which we then progress to the one leg stretch exercise.
Then, moving around onto our fronts on the mat, we challenge both our hip and upper body control with hip extension and breast stroke prep movements before finishing in sitting with some neck and and upper body stretches.
Class 4 – Core, pelvic floor and upper body workout
This class is a 25 minute workout focusing on engaging our pelvic floor and deep abdominal core muscles as well as the control and stability of our upper bodies.
The class begins in standing as we warm up through our legs and upper body. Rolling down into four point kneeling we then work on our upper body stability and abdominals with leg pull in prone exercise.
Moving around onto our backs on to the mat we then go through some focused the one leg stretch movements.
We then challenge our upper body control with some arm scissors before finishing the class with some stretches.
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