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core and glutes Pilates with soft ball Half hour Pilates classes

Pilates core and glutes with soft ball

Core and glutes focused class using the soft ball to add extra variety and challenge

  • Difficulty: Moderate
  • Length: 36 minutes

This is a mat based class using the Pilates soft ball. The class is focused on exercises to help engage and strengthen our core and glute muscles. The class begins in standing, then continues onto our sides and back onto the mat. As always, please remember to work to a level that you feel safe and comfortable to do. 

This class includes: 

  • Standing heel raises with arm reaches 
  • Squats
  • Arm opening 
  • Fold and stretch 
  • Side lunge
  • Roll downs 
  • Side lying half moon
  • Double leg lift and lower
  • Toe tap 
  • Ball under pelvis hip twist, one leg circle and scissors
  • Bridging ball between knees
  • One leg stretch with abdo prep 
  • Glute and hamstring stretch 
  • Sitting spine twist and upper body reaches

The class begins in standing and using the ball between our hands start with some heel raises and arm reaches. We then continue to work into our legs lowering into a squat, adding some combined arm movements using the ball. Continuing with the ball between our hands we then fold and stretch with our arms and legs. We then challenge our leg strength and control with a side lunge before rolling down to continue the class onto our sides onto the mat.

Onto our sides we use the ball to strengthen our glute muscles with a half moon, double leg lift and lower and toe taps. Moving around onto our backs we use the ball under our pelvis to challenge our core stability with a hip twist, one leg circle and scissors movements. We then continue with a one leg stretch and abdominal prep using the soft ball as a prop between our hands. Then placing the ball between our knees we work into a bridge adding some inner thigh squeezes with the ball. 

We then cool down from the class with a rotation stretch and glute stretch on our backs. Finishing the class in sitting with a spine twist and upper body reaches. 

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.

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Upper body Pilates class Half hour Pilates classes

Upper body Pilates class

Upper body focused class using hand weights designed to mobilise and strengthen into our upper body and arms

  • Difficulty: Moderate
  • Length: 28 minutes

The class begins in standing then continues into four-point kneeling and onto our backs. I would recommend using hand weighs 0.5-1kg in weight but please use whatever feels comfortable and suitable for you.

The class includes:

  • Standing chest opening and cleopatra
  • Abdominal curl
  • Arm curls
  • Squats with bicep curls
  • Triceps curls with leg lift
  • Roll downs
  • Four-point kneeling – triceps curls and arm pulses
  • Child pose stretch
  • Mini press
  • Threading the needle
  • Bridge with arm lifts
  • One leg stretch with bicep curl
  • Scissors and arm circles
  • One leg stretch with abdo prep
  • Triceps arms with double leg stretch
  • Rotation stretch
  • Glute and hamstring stretch
  • Sitting upper body reaches

The class starts with a warm-up in standing using hand weights. We begin by challenging our upper body with a chest opening and cleopatra movements. Then bring in some abdominal strength with an abdominal curl. We continue to work our arms with the weights with some bicep curls and squats and triceps curls and leg lifts. We then roll down and continue the class into four-point kneeling onto the mat.

In four-point kneeling we start by working our triceps again with some triceps curls and arm pulses.  We then use our body weight to strengthen into our arms with mini press sets before mobilising the upper body with a thread the needle movement.

Moving onto our backs on the mat we combine our arm and leg movements together with a bridge with arm lifts, scissors and arm circles and triceps curls and double leg stretch. We then cool down with a rotation stretch, glute and hamstring stretches. Finishing in sitting with some upper body reaches. 

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.

Donate now
Full body toning with Pilates circle. Half hour Pilates classes

Full body toning with Pilates circle

Workout using the Pilates circle to support toning and to add resistance to movements.

  • Difficulty: Moderate
  • Length: 33 minutes

The class begins in standing and then continues into four-point kneeling, onto our sides and then onto our backs. The class includes movements to challenge muscles throughout the body so please remember to always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing Heel raises
  • Side bend
  • Side lunge with arm reaches
  • Forward reaches
  • Roll downs
  • Four-point kneeling – mini press
  • Swimming arms
  • Triceps pulses
  • Child pose stretch
  • Side lying – toe taps and double leg lift
  • Leg lift and fold
  • Single leg bridge
  • One leg stretch with abdo prep
  • Scissors
  • Criss-cross
  • Rotation stretch
  • Glute and hamstring stretches
  • Sitting spine twist

The class begins in sitting and we warm up into our legs with some heel raises and side lunges using the circle between our hands to help engage our core muscles. We then test our balance with some forward reaches. We mobilise through the spine with some roll downs and continue the class into four-point kneeling on the mat.

Using the circle under our diaphragm we work our upper body with some mini press, swimming arms and triceps pulses. We then move onto our sides and strengthen our glute muscle with some toe taps and a double leg lift with the circle between our legs. Continuing onto our sides we use the circle under our top hand to help engage our core with some leg lift and folds.

Moving onto our backs using the circle under one foot to begin with challenging our core and abdominals with a single leg bridge and a one leg stretch with abdo prep. Then using the circle between our hands, we continue to strengthen our core and abdominals with scissors and criss-cross movements. We then cool down with a rotation stretch, hamstring and glute stretches. Finishing the class in sitting with a spine twist. 

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.

Donate now
Full body foam roller class Half hour Pilates classes

Full body foam roller Pilates workout

Mat-based class using a foam roller to challenge our control and stability

  • Difficulty: Moderate
  • Length: 34 minutes

The class begins in standing and then continues into four-point kneeling, sitting and onto our backs on the mat. Please always work to a level that you feel safe and comfortable to do, particularly with more challenging exercise sequences.

This class includes:

  • Standing round the world stretch
  • Squats with heel raises
  • Back rotation and extension mobility
  • Split squat
  • Roll downs
  • Four-point kneeling abdominal curls
  • Cat stretch
  • Hamstring curls
  • Swimming
  • Child pose stretch
  • Plank
  • Sitting – tricep dips
  • Extension over roller
  • Hip twist and scissors
  • One leg stretch with abdo prep
  • Double leg stretch
  • Bridge with arm reaches
  • Rotation stretch
  • Glute/piriformis stretch
  • Hamstring stretch
  • Sitting upper body reaches, mermaid stretch

The class starts with a warm up in standing mobilising our spine with a round the world stretch and back rotation and extension stretch. We then work on our balance and control with a quat with heel raises and split squats. We then roll down into four-point kneeling to continue the class.

In four-point kneeling we challenge our strength and control with some abdominal curls. Then challenge our upper body stability using the roller under our hands with some hamstring curls, swimming and plank exercises. Moving into sitting we work our upper further with some triceps dips.

We then lie onto the roller to challenge our core control and strength with a hip twist and scissors movement. Continuing on the roller we add some abdominal strength with a one leg stretch with abdo prep. We then use the roller between our hands for a modified double leg stretch and upper body stretch with a bridge movement. On our backs we start to cool down with rotation stretch, glute and piriformis stretch. Finishing the class in sitting with some upper body reaches and mermaid 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.

Donate now
Total body pilates with resistance band Long Pilates classes

Total body resistance band Pilates workout

All-over Pilates workout using the resistance band to add resistance to both our arm and leg movements.

  • Difficulty: Moderate
  • Length: 40 minutes

The class begins in standing then continues into four-point kneeling our fronts and onto our backs. Please remember to always work to a level that feels comfortable and suitable for you.

This class includes:

  • Standing arm reaches and toy soldier movement
  • Lunge with arm raises
  • Forward reach
  • Side bend and round the world stretch
  • Roll downs
  • Tail swish
  • Swimming
  • Leg lift and toe tap
  • Tricep curls
  • Swan dive
  • Cobra stretch
  • One leg stretch
  • One leg circle
  • Double leg stretch
  • Bridge
  • Rotation stretch
  • Glute and hamstring stretch
  • Sitting chest opening and upper body reaches

The class begins with a standing warm up using the band to add resistance to some arm reaches and toy soldier movements. We then continue to add resistance with arm movements using the band with some arm raises and lunges. We then challenge our balance with some forward reaches keeping the band between our hands. We then roll down onto the mat and continue the class into four-point kneeling. In this position we use the band to add resistance and challenge our control to swimming and leg lift and lower movements. Using the band between our arms in this position we then challenge our upper body strength with some triceps curls.

Moving onto our fronts we use the band across our backs to add some resistance to our swan dive movement and stretch into extension with a cobra stretch. Onto our backs on the mat we then use the band to add some resistance to our legs with a one leg stretch and one leg circle. Then with the band across our pelvis we add some additional resistance to a bridge movement.

We then cool down with a rotation stretch, glut and hamstring stretches on our backs. Then finish the class in sitting with some chest opening and upper body reaches.

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.

Donate now
Loop band Pilates class Half hour Pilates classes

Loop band Pilates workout

Mat-based class using a loop band to add some resistance to the movements.

  • Difficulty: Moderate
  • Length: 28 minutes

The class begins in standing and then continues onto our sides and back on the mat. There are some tough challenges included in the class so please remember to always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing  Y stretch and round the world
  • Single arm shoulder row
  • Standing clam
  • Squats with heel raise
  • Side lunge
  • Roll downs
  • Side lying side kick
  • Lift and lower
  • One leg stretch and hip twist
  • Knee opening
  • Bridging
  • Combined bicep curl and leg lower
  • Criss cross
  • Rotation stretch
  • Glute and hamstring stretches
  • Sitting side bend and tree hug

The class begins in standing using the loop band between our hands with a Y stretch, round the world stretch and single arm shoulder row. We then continue with the band around our thighs and challenge our strength and balance with a standing clam, squats and side lunge. We then continue the class down onto our sides with the band around our thighs still and use it to add resistance to both side kick and lift and lower movements.

Moving onto our backs we then challenge our core further with a one leg stretch and hip twist movements and bridging. Then using the band looped around one foot and hand we combine some arm and leg movement control. Then using the band between our hands we add some abdominal and oblique strengthening with a criss-cross exercise.

We then cool down with a rotation stretch, glute and hamstring stretches. Finishing in sitting with a combined side bend and tree hug 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.

Donate now
Pilates shoulder class Half hour Pilates classes

Pilates shoulder class

Pilates class focused on improving strength and mobility around the shoulder and upper back region includes exercise sequences using the resistance band

  • Difficulty: Moderate
  • Length: 29 minutes

We begin with a standing warm up then continue onto the mat into four-point kneeling, sitting and onto our backs. The class includes some challenging movements so please always work to a level that you feel safe and comfortable to do. 

This class includes:

  • Standing ‘Y’ stretch with heel raises
  • Toy soldier 
  • Shoulder press
  • Bicep curl with resistance band 
  • Chest opener 
  • Round the work stretch 
  • Roll downs
  • Four-point kneeling swimming
  • Double forearm press
  • Leg pull in prone with leg fold and kick 
  • Sitting the plough using resistance band 
  • Shoulder row with resistance band
  • Roll backs
  • Arm scissors and shoulder press with resistance band 
  • Bridging with arm circles
  • Dynamic hamstring stretch 
  • Sitting chest opening and bow and arrow stretch 

The class begins in standing and stretches into the shoulders and upper back with a ‘Y’ stretch and toy soldier movements. We then strengthening into the shoulder region with a shoulder press, biceps curls and chest opener using the resistance band. We then mobilise the spine with a round the world stretch and roll downs. 

Continuing down onto the mat into four-point kneeling we lengthen through the body with a swimming movement and continue to strengthen into our upper body with a double forearm press. We then challenge our upper body and core with a leg pull in prone movement and add some leg fold and kicks for an extra layer of difficulty!

Moving into sitting we use the resistance band again to chellenge our upper body stretch with a upright shoulder row, plough and half roll backs. Rolling down onto our backs we use the band again for arm scissors and a shoulder press. We then mobilise our spines with a bridge and combine some arm circles. We then cool down with a dynamic hamstring stretch and finish 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.

Donate now
full body foam roller Pilates class Half hour Pilates classes

Full body foam roller Pilates class

Full body Pilates class using the foam roller to add both challenge and variations to our movements

  • Difficulty: Moderate
  • Length: 23 minutes

The class begins with a short warm up in standing then continues down onto the mat into four-point kneeling and onto our backs. The class includes a range of exercises, with some more challenging movements, so please always work to a level that you feel safe and comfortable to do. 

This class includes:

  • Standing supported squats 
  • Side lunges
  • Curtsy lunge 
  • Round the world stretch
  • Roll downs 
  • Four-point kneeling cat stretch and child pose
  • Forearm rolls 
  • Leg fold and stretch 
  • Child pose stretch 
  • Scissors with opposite hand tap
  • One leg stretch 
  • Hip twist 
  • Opposite arm and leg stretch 
  • Dynamic hamstring stretch 
  • Sitting upper body reaches and mermaid stretch 

The class begins with a short standing warm-up working into our legs with some supported squats, side lunges and curtsy lunges. Then stretch into our upper body with a roll down stretch. We then roll down into four-point kneeling and mobilise our spine with a cat stretch and child pose. Using the roller under our hands we then challenge our upper body and abdominal muscles with some forearm rolls. We then continue to use the foam roller under our arms to do some leg fold and stretch. 

We then lie onto the roller onto our backs and challenge our core control with scissors, one leg stretch and hip twist movements. We then stretch on the roller with an opposite arm and leg movement and chest opening stretch. We then cool down on the mat with a rotation stretch and dynamic hamstring stretch. We then finish the class with some upper body reaches and mermaid 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.

Donate now
Strength and control resistance band pilates class Long Pilates classes

Strength and control resistance band class

Class working on strength and control of movements using the resistance band to add extra challenge and variety

  • Difficulty: Moderate
  • Length: 47 minutes

The class uses the resistance band for some exercise sequences in the class to add an extra challenge to the movements, but you can also do all these exercises without using the resistance band if you prefer. The class begins in standing then continues down onto our backs, fronts and sides on the mat. Please always work to a level that you feel safe and comfortable to do, particularly on more challenging exercises.

This class includes:

  • Standing ‘Y’ stretch with spine twist and side bend
  • Squats with bottom kicks
  • Standing scissors
  • Bicep curl with resistance band
  • Round the world stretch with resistance band
  • Roll downs
  • Scissors
  • Double leg stretch
  • One leg stretch and one leg circle with resistance band
  • Bridging with resistance band
  • Swan dive
  • Cobra
  • Hamstring curl and donkey kicks
  • Side lying leg lift sideways and side kick with resistance band
  • Clam with toe taps
  • Arm opening
  • Opposite arm and leg stretch
  • Glute and hamstring stretch
  • Sitting upper body reaches and spine twist

The class begins in standing and starts by mobilising the upper body with a spine twist and side bend. We then begin to work into our legs with some squats and scissors movements. With the option of using the resistance band we work our upper body with a bicep curl and around the world stretch. We then roll down onto the mat to continue our class onto our backs on the mat.

On our backs we challenge our core control with a scissor movement and double leg stretch. We then bring the resistance band in again for a one leg circle and bridge movements. Moving onto our fronts we work our upper back and neck muscles with a swan dive and mobilise the spine into extension with a cobra stretch. Continuing on our fronts we work into our leg muscles with a hamstring curl and donkey kicks.

We then move onto our sides, again with the option of the resistance band, challenge our glute muscles and core control with a leg lift sideways and side movements. We then strengthen into our glute muscles further with a clam exercise. Finishing our side series with an arm opening to stretch and mobilise through the upper spine. We then cool down back onto our backs with some gentle stretches and finish in sitting with some upper body reaches and spine twist 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.

Donate now