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core with softball Half hour Pilates classes

Core strengthening Pilates workout with soft ball

Mat-based class using the Pilates soft ball to add variety and challenge to our movements.

  • Difficulty: Moderate
  • Length: 38 minutes

The class starts with a warm-up in standing then continues down onto the mat. This class focuses on strengthening our core muscles as well as movements to stretch and mobilise through the body. Please always work to a level that you feel comfortable and safe to do.

This class includes:

  • Standing balance series
  • Side bend with leg lift sideways
  • Squats using ball between knees
  • Single leg dip
  • Roll downs
  • One leg stretch
  • Supine pike
  • Bridge with ball under feet
  • One leg circle ball under leg
  • Clam
  • Double leg lift
  • Sitting upper body rotations
  • Seated roll downs
  • Spine rotation stretch
  • Glute and hamstring stretches
  • Sitting spine twist

We start with a warm-up in standing and use the soft ball as a prop in our hands for our balance series. We then use the ball to assist a mermaid stretch and bring in our legs with a leg lift sideways movement.  We then place the ball between our knees to get our legs work with some squats. We then challenge our single leg control and balance further with a single leg dip.  Rolling down onto our backs on the mat we use the ball to modify a one leg stretch and supine pike movements. Staying on our backs we then use the ball under our feet to challenge our core control further with a bridge and one leg circle exercises.

Moving onto our sides we then work on some glute strengthening with a clam and double leg lifts, giving an extra challenge to our muscles placing the all between our feet. Into sitting we then work on some upper body mobility and leg control before coming back down onto our backs to cool down with some gentle stretches. Finishing with a spine twist in sitting.

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.

tough upper body and core Half hour Pilates classes

Challenging upper body and core workout

Class working on upper body and core strength and control

  • Difficulty: Tough
  • Length: 36 minutes

This is a mat-based class focusing on strength and control through our upper body, core, and abdominal muscles. There is the option of using some hand weights (0.5-1kg) for some of the exercises, adding an extra challenge to some movements. The class does include some more advanced exercises so please only work to a level you feel comfortable and safe to do.

This class includes:

  • arm extension with heel raises
  • chest press
  • single leg stand with arm reaches
  • side plie with arm rotations
  • roll downs
  • four-point kneeling tricep fold kick
  • child pose stretch
  • plank and rotation into side plank
  • breaststroke with arm pulses
  • cobra stretch
  • swimming
  • one leg stretch with bicep curls
  • criss-cross
  • bridging
  • glute and hamstring stretches
  • sitting arm reaches and side bend
  • mermaid stretch

We begin the class in standing warming up though our legs and arms. With the option of using hand weights we challenge our upper body with a chest press. We also challenge our balance with a single leg stand adding some bicep curls and arm lifts to bring in some upper body control. We then roll down into four-point kneeling and strengthen though our upper body with a tricep fold kick. We then mobilise through our upper body with a thread the needle movement. We also strengthen through our core and abdominals in this position with a plank, adding a side plank rotation to the movement for an extra challenge.

Coming down onto our fronts we work on our upper body control with breaststroke and swimming movements. We then stretch our spines into an extension position with a cobra stretch. Moving around onto our backs we continue add some upper body control to our movements, including one leg stretch with bice curl, criss-cross and bridging exercises.

We then cool down with a lower back and leg stretches on our backs. Finishing the class in sitting with some gentle 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.

upper body Pilates conditioning Half hour Pilates classes

Upper body and core conditioning

Class to challenge upper body and core strength

  • Difficulty: Tough
  • Length: 38 minutes

This is a mat-based class which includes exercises using some hand weights (0.5-1kg) to challenge the strength and control of our upper body as well as movements to strengthen our core and abdominal muscles. The class includes some tough movements and exercises so please only work to a level that you feel comfortable and safe to do.

This class includes:

  • Standing ‘Y’ stretch with heel raises
  • Squats with bicep curls
  • Arm lifts with shoulder row
  • Lunge back with arm raises
  • Roll downs
  • Cat stretch
  • Leg pull in prone with shoulder taps
  • Tricep curls
  • Side bend with rotations
  • Modified leg lift sideways
  • Arm openings
  • Clam
  • Hip twist with arm opening
  • Bridging with arm raises
  • Double leg extension with abdo prep
  • criss-cross
  • lumbar rotation
  • glute and hamstring stretch
  • sitting chest openings

The class starts in standing combining some upper body and leg movements together. We then roll down into four-point kneeling starting with a cat stretch to mobilise the spine we then work on the strength and control of our core and upper body with a leg pull in prone, adding some optional shoulder taps for an extra challenge. In this position we work the backs of our arms with some triceps curls. We then come up onto our elbows on our sides to do some side bends and leg lift sideways. Lowering onto the mat on our sides we then stretch out with an arm opening movement and work on our glutes with a clam exercise.

On our backs we wok on some upper body and leg control with a modified hip twist movement. We then continue to strength through our core and abdominal muscles with a bridge, double leg extension and criss-cross exercises. Finishing the class with some gentle stretches 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.

upper body and core control Half hour Pilates classes

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.

upper body mobilise and strengthen Easier classes

Upper body mobilise and strengthen

Class combines upper body and lower limb movements focusing on mobilisation and control.

  • Difficulty: Easier
  • Length: 39 minutes

This is a mat-based class which focuses on our control, combining upper body and lower limb movements together, as well as challenging our core muscles. The class starts with a warm-up in standing and then continues down onto the mat. Please always work to a level that you feel comfortable with as most importantly we want you to enjoy the class.

This class includes:

  • Standing bow and arrow stretch
  • Balance series
  • Standing scissors with arm taps
  • Chest openings and heel raises
  • Four-point kneeling arm reaches and rotation
  • Swimming
  • Child pose stretch
  • Leg pull in prone
  • Side lying toe taps
  • Arm openings
  • Hip twist with arm openings
  • Hundreds
  • Scissors
  • Opposite arm and leg stretch
  • Glute and hamstring stretches
  • Sitting upper body reaches and ‘Y’ stretch

We start the class warming up in standing with a bow and arrow stretch and begin to combine our upper body and leg movements with a balance series, standing scissors with arm taps and chest openings with heel raises. Rolling down into four-point kneeling we then mobilise through our upper back with some arm rotations and then lengthen through the body with a swimming movement. We then strengthen though our upper body and core with a leg pull in prone movement. Moving round into side lying we challenge our glutes and core stability with some toe taps before stretching out the upper back with an arm opening stretch.

Onto our backs we continue to engage our core and combine our upper and lower limb movements with a hip twist movement, hundreds and opposite arm and leg lengthening. We then gently cool down with some lower back rotation and leg stretches. Finishing the class in sitting with some upper body reaches and a ‘Y’ stretch.

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.

simple upper body and core Easier classes

Simple upper body and core Pilates class

Mobilise and strengthen through the upper body and core with this half-hour class

  • Difficulty: Easier
  • Length: 33 minutes

We start the class in standing then continue the class down onto our mats. The class is suitable for most levels but please only exercise to a level that you feel comfortable and safe to do.

This class includes:

  • Standing toy soldier
  • Squats with arm pulses
  • Side plie with side bend
  • Roll downs
  • Four-point kneeling cat crawl
  • Arm pulses and shoulder taps
  • Child pose
  • Thread the needle
  • Press ups
  • Breaststroke prep
  • Swimming
  • Cobra stretch
  • Bridging with arm scissors
  • Criss-cross
  • Double leg stretch
  • Dynamic hamstring stretch
  • Sitting chest opening and neck stretches

We start the class by warming up in standing with a toy soldier movement, squats with arm pulses and a side plie. We then roll down into four-point kneeling. In this position we work on maintaining our core connection and shoulder blade control with a cat crawl. We also work on our core strength stabilising through one shoulder with arm pulses and shoulder taps as well as upper body strengthening with some press ups.

Moving down onto our fronts we strengthen through the upper body with a breaststroke prep movement and add some lower limb movement with a swimming exercise. Coming onto our fronts we continue to challenge and strengthen through our core and abdominals with a bridge, criss-cross and double leg stretch movements.

Cooling down from the class with a dynamic hamstring stretch, rotation stretch and into sitting some upper body and neck 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.

foam roller class Half hour Pilates classes

Foam roller Pilates workout

Speedy all-over workout using the foam roller

  • Difficulty: Moderate
  • Length: 22 minutes

This is a mat-based class using the foam roller to add some variety and an extra challenge to our movements. The class starts in standing to warm up through our upper body and legs. We then roll down onto the mat in four-point kneeling and use the roller to challenge our upper body and abdominals. We then continue to use the foam roller under our feet on our backs adding an extra challenge to our movements. Please always work to a level that you feel comfortable and safe to do.

This class includes:

  • Standing toe walking
  • Squats with arm raises
  • Side plie with side bend and bow and arrow stretches
  • Roll downs
  • Downward dog with calf stretches
  • Cat stretch with roller under hands
  • Upper body extension using roller
  • Child pose stretch
  • Roller under legs knee pulls
  • Bridging with roller under feet
  • Leg extension with roller
  • Hip twist with arm opening
  • Lumbar rotation stretch
  • Hamstring stretch
  • Sitting upper body reaches and mermaid stretches

We start the class by warming through our legs and feet with some toe walking. We then add some squats and arm reaches to continue to warm up through our legs. We then stretch out through our upper body with a side bend and bow and arrow stretch in a side plie position. Rolling down into a downward dog we stretch our calf muscles before lowering into four-point kneeling to continue the class. In four-point kneeling we begin by mobilising through the spine with a cat stretch and then use the roller under our forearms to extend through our upper spine further. We then work our abdominals using the roller under our legs with some knee pulls.

Onto our backs we use the roller under our feet, making our core muscles work a little harder. We start with a bridge movement combining in some scissor legs. On our backs we also open out through our hips with some leg extensions and a hip twist movement. We then finish the class with some gentle stretches for our legs, back and upper body.

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.

resistance band pilates Easier classes

Easier-level resistance band class

Resistance band assisted class to gently stretch and challenge our upper body, back and legs.

  • Difficulty: Easier
  • Length: 20 minutes

This is a mat based class using the resistance band to challenge, and at times assist, movements during the class. We start the class in sitting and use the band to stretch and challenge the upper body. We then roll down to continue the class on our backs on the mat. The class is an easier level class so suitable for most levels but always work to a level that you feel safe and comfortable with.

This class includes:

  • Sitting ‘Y’ stretch and side bend using the resistance band
  • Seated row
  • Half roll backs
  • Spine twist
  • Arm scissors
  • Bridging
  • Double leg extension with abdo prep
  • One leg circle
  • Hamstring stretch
  • Rotation stretch
  • Sitting chest opening and side bend

We start the class in sitting using the band to warm up through the upper body with some ‘Y’ stretches and send bends. We then challenge the upper body using the band with a seated row. Using the band for some assistance we then practice some half roll backs and spine twist movements. Rolling down onto our backs on the mat we work our core and upper body further with some arm scissor movements. We then use the band to add a challenge and resistance to movements including bridging and leg extension with abdo prep. We then cool down with hamstring and rotation stretches on our backs before finishing in sitting with some gentle upper body movements.

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.

Upper body Pilates workout Half hour Pilates classes

Upper body Pilates workout

Workout to strengthen and tone muscles throughout the upper body

  • Difficulty: Moderate
  • Length: 30 minutes

This class focuses on strengthening through the upper body and uses 0.5-1kg hand weights to challenge the muscles throughout the movements. If you don’t have hand weights then raid the kitchen cupboard for a tin that you can hold in your hand! However, you can also opt not to use hand weights and still give you upper body a good workout! The class begins in standing and then continues down onto our backs on the mat. This class includes:

  • Standing chest openings
  • Combined bicep curls and squat
  • Side plie with spine twist
  • roll downs with pendular circles
  • arm scissors
  • bridging with arm scissors
  • one leg stretch with bicep curl
  • clam with arm lift
  • arm openings
  • glute and hamstring stretches
  • sitting upper body stretches

We start the class in standing using small weights in our hands we begin to work our upper body with some chests openings. We then start to combine some upper body and leg movements with movements including squats and bicep curls and side plie with a spine twist. Onot our mats with the continue to challenge our upper body and core control with some arm scissors, progressing to combine bridging with this movement. We then work our co-ordination a little more adding some bicep curls to a one leg stretch movement.

Onto our sides we work on strengthening our glutes with a clam exercise adding some arm lifts into the movement to continue to challenge our upper body.

We then cool down with some glute and hamstring stretches and finish the class in sitting with some gentle 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.