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Pilates am strengthening 05-19 mins

Arm strengthening Pilates class

Short Pilates class combining upper body and core muscle strengthening.

  • Difficulty: Moderate
  • Length: 18 minutes

This is a short mat based class working on combining some upper body and core muscle strengthening. There is the option of using some hand weights during the class (I would recommend 0.5kg-1kg weights) but use what you feel comfortable and safe with. The class begins with a short standing warm up then continues into four-point kneeling and onto our backs.

This class includes:

  • Standing – bow and arrow stretch
  • Squats with arm pulses
  • Single leg stand with bicep curl and arm lift
  • Roll downs
  • Four-point kneeling arm reaches
  • Child pose stretch
  • Bridging with triceps curls
  • Hundreds
  • Lumbar rotation
  • Sitting – spine twist

We start in standing with a short warm up opening out through the chest and stretching the upper back with a bow and arrow stretch. We then combine some arm and leg movements with some squats with arm pulses. Then challenging our balance standing on one leg we add some bicep curls and arm lifts. We then roll down into four-point kneeling and work on some upper body control with some arm reaches, challenging our core with the opposite leg extended.

We then move onto our backs on the mat and combine some triceps curls with a bridge movement. Then challenge both abdominal and upper body strength with a hundreds exercise. Cooling down with a rotation stretch on the mat and a spine twist in sitting.

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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.

Pilates Uuper body strengthening 05-19 mins

Upper body strengthening

This is a short mat-based class with the option of using some hand weights to challenge our upper body strength and control

  • Difficulty: Moderate
  • Length: 18 minutes

I would recommend using 0.5-1kg hand weights, but you can also enjoy the class without weights. The class begins with a short standing warm up then continues onto the mat on our fronts and backs. Remember to always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing book opener
  • Shoulder row
  • Side plie with arm lifts
  • Roll downs
  • Breaststroke prep 
  • Swimming
  • Cobra stretch
  • One leg stretch with bicep curl
  • Hip twist with arm openings
  • Rotation stretch
  • Sitting chest opening and ‘Y’ stretch

The class begins with a short warm up in standing using small weights in our hands we challenge our upper body strength and control with a book opener and shoulder row exercises. We then combine some leg movements with a side plie squat with arm lifts.

Moving down onto our fronts we work our core and upper body further with a breaststroke prep and swimming movement. We then stretch our spine in this position with a cobra stretch. Onto our backs we then combine some upper body strength and core muscle control with a one leg stretch and bicep curls and hip twist with arm openings. We then finish with a chest stretch and ‘y’ stretch 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.

Upper body control 05-19 mins

Upper body strength and control

Pilates class working on strengthening through the upper body and core muscles

  • Difficulty: Moderate
  • Length: 15 minutes

We have the option of using some hand weights during the class (approx. 0.5kg – 1kg weights recommended) but you can also enjoy the class without them. The class begins in standing then moves down into four-point kneeling and onto our backs. As always please work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing – chest opening and cleopatra stretch
  • Squats with bicep curls
  • Balance series
  • Roll downs
  • Four-point kneeling – triceps curl
  • Press ups
  • Child pose stretch
  • Arm scissors
  • Double leg stretch
  • Knee hugs
  • Sitting – upper body reaches and spine twist

We start the class with a short warmup in standing, using the weights in our hands we challenge our strength and control with some chest openings and cleopatra stretches. We then combine some arm and leg movement with a squat with bicep curls before we then roll down onto the mat to continue the class. In four-point kneeling we then work on our upper body strength with some tricep curls and press ups.

Moving down onto our backs continuing to use the weights in our hands we work on our core strength and control some arm scissors and double leg stretch movements. We then finish the class in sitting with some upper body reaches and spine twists.

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.

Soft ball Pilates class 20-39 mins

Soft ball Pilates class

Mat-based class using the Pilates soft ball to add some variety and challenge to the class

  • Difficulty: Moderate
  • Length: 34 minutes

We start the class with a warm up in standing then continue down onto the mat on our backs, side lying and onto our fronts. As much as possible some different levels for the exercises are demonstrated but please always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing arm opening and windmill
  • Standing scissors
  • Side lunge
  • Side bend
  • Roll downs
  • Leg lift and abdo prep
  • Leg lowers and oblique prep
  • One leg stretch
  • Side lying clam
  • Double leg lift
  • Cobra and combined double hamstring curl
  • Rotation stretch
  • Glute and hamstring stretch
  • Sitting – arm reaches and spine twist

We start the last in standing with some arm opening and windmill movements, alternating transferring the soft ball between our hands. We then warm up through our legs with some standing scissors and side lunges using the ball in our hands. We then mobilise through our spines with a side bend and roll down movements.

Moving down onto the mat on our backs we use the ball in our hands to combine arm and leg movements including some arm and leg curls and leg lifts with abo prep. We then use the soft ball between our legs for some leg lowers combined with oblique preps and a one leg stretch. Onto our sides we use the ball to modify clam and double leg lift exercises. Coming down onto our fronts we use the ball to engage our upper boy and core as well as assist extension of the spine into a cobra stretch. We then cool down on our backs with a rotation stretch and some leg glute and hamstring stretches. Finishing the class in sitting with some arm reaches and 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.

simple foam roller pilates 20-39 mins

Simple foam roller Pilates class

Gentle class using the foam roller to add an extra dimension and challenge

  • Difficulty: Easier
  • Length: 22 minutes

The class begins with a short warm up in sitting then moves onto our fronts, sitting and onto our backs with the foam roller. The class is suitable for most levels but please always work to a level that you feel comfortable and safe to do.

This class includes:

  • Sitting – arm reaches and spine twist stretches
  • Wings
  • Swan dive
  • Child pose to cat stretch
  • Sitting – hundreds
  • Sitting – upper body extension
  • Bicycle
  • Bridging
  • One leg stretch
  • Hamstring stretch
  • Sitting spine twist and mermaid stretch

The class begins with a short warm up in sitting to stretch and mobilise through the upper body. We then move down onto our fronts and work on some upper back strength and mobility using the foam roller with a wings movement and swan dive. We then continue to stretch through the upper back using the foam roller to combine a child pose and cat stretch.

Moving into sitting using the roller for support we work our abdominals with a hundreds movements and upper back extension. Moving down onto our backs we use the roller under our feet to challenge our movement control with a bicycle movement, bridging and a one leg stretch. We then cool down with some gentle upper body stretches in sitting to finish. 

 

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.

Toning workout with Pilates circle 20-39 mins

Pilates toning workout with the circle

Challenging mat-based class using the Pilates circle to add some resistance and variations to the exercises.

  • Difficulty: Tough
  • Length: 28 minutes

The Pilates circle is a great piece of equipment to use for toning and strengthening muscles. We begin the class with a short warm up in standing then come down onto the mat to continue the class in four-point kneeling, our sides, back and in sitting. There are some tough exercise sequences in the class today so please always work to a level that you feel safe and comfortable with.

This class includes;

  • Standing balance series
  • Scapula isolations
  • Bicep press
  • Squats
  • Roll downs
  • Four-point kneeling cat stretch
  • Leg lift and lower with arm pulses
  • Child pose stretch
  • Side lying leg lift sideways with arm pulses
  • Inner thigh squeezes with abdo prep
  • Abdo prep with resistance from Pilates circle
  • One leg stretch
  • Roll ups
  • Oblique roll backs
  • Half roll backs with arm pulses
  • Hamstring stretch
  • Glute stretch
  • Sitting arm pulses and mermaid stretch

The class begins with a short warm up in standing beginning with balance series movement using the Pilates circle in between our hands. We then continue to work through the upper body using the Pilates circle with some scapula isolations and bicep press movements. We then place the Pilates circle around the knees to add some resistance to squats. We then roll down into four-point kneeling and begin by mobilising the spine with a cat stretch.  Continuing in four-point kneeling with work our glutes with some leg lifts and lowers, bringing in some upper body strengthening to the movement using the Pilates circle.

Moving onto our sides on our elbow we engage our obliques in this position and work our glutes with some leg lift sideways, again bringing in some upper body movement using the Pilates circle. Moving down onto our backs we work on our inner thighs with some adductor squeezes with the Pilates circle and challenge this further adding in some abdo prep movement.

We continue to work on our abdominal muscles using the circle for resistance and lifting into abdo prep position. Using the circle in between our hands we challenge our movement control with a one leg stretch. Rolling up into sitting we work our obliques and abdominals with some roll backs and again adding some upper body movement and strength using the Pilates circle. We then come back down onto our backs to cool down stretching out our hamstring and glute muscles and gently mobilise our spines. Finishing with a mermaid stretch 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.

Pilates for menopause 20-39 mins

Pilates for menopause

Pilates class designed to help address some of the symptoms related to the menopause

  • Difficulty: Moderate
  • Length: 34 minutes

This class works on a range of exercise that includes strengthening, stretching, weight bearing, and balance that are all important components to include for menopausal women. This class includes the option of using some hand weights (0.5-1kg) during the class so have them nearby before you start. The class also finishes with some mindfulness to help promote relaxation and stress relief. Please always work to an exercise level that you feel safe and comfortable to do.

This class includes:

  • Standing – arm opening
  • Side bend
  • Single leg scissors
  • Heel raises using hand weights
  • Cleopatra with hand weights
  • Squats with bicep curls
  • Roll downs
  • Four-point kneeling cat stretch
  • Triceps curl and arm reaches using hand weights
  • Child pose
  • Donkey kicks
  • Leg pull prone
  • Side bend
  • Double leg stretch
  • Scissors
  • Hamstring stretch
  • Rotation stretch
  • Mindfulness

We begin the class in standing and mobilise through our upper backs with some arm openings and side bend stretches. We continue in standing to work on our balance with some single leg scissors and leg extensions. We then have the option of adding in some hand weights bringing some upper body strength with leg movements including, arm and heel raises and squats with bicep curls.  We then roll down into a four-point kneeling position. In this position we gently mobilise our spines with a cat stretch then continue to strengthen our upper body using hand weights with triceps curls and arm reaches. We then strengthen our glutes in this position with some donkey kicks and some upper body and abdominal strength with a leg pull in prone.

Moving onto our sides we work our upper body and obliques with a side bend exercise. Moving down onto our backs we then work our core muscles further with a double leg stretch and scissors exercises. We then cool down with a rotation stretch and hamstring stretches. We then finish the class lying on our backs with some mindfulness.

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 upper body Pilates 20-39 mins

Upper body resistance band workout

Class using resistance band to add some variety and challenge to the movements, with a particular focus on the upper body

  • Difficulty: Moderate
  • Length: 32 minutes

The class starts in standing then continues down into four-point kneeling and onto our backs. As always, please work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing – toe walking
  • Chest opener
  • Standing row
  • Tricep kick back
  • Single leg stand with bicep curl
  • Roll downs
  • Four-point kneeling – aeroplane arms
  • Leg kick back and donkey kicks
  • Child pose
  • Scapula isolations
  • Bridging
  • One leg stretch with arm pull
  • One leg circle
  • Rotation stretch
  • Glue and hamstring stretch
  • Sitting – Chest opening and cleopatra

We start the class with a warm up in standing stretching out through our upper body, challenging balance and upper body control using the resistance band. We then roll down into four-point kneeling and use the band to resist aeroplane arm movement. We then work into our glutes and core control with a leg kick back and donkey kick movements. We finish in this position with a child pose stretch then move around onto our backs.

On our backs on the mat we work our upper body a little more with some scapula isolations using the resistance band. Then mobilise our spines with a Bridging movement adding some arm scissors using the resistance band. We then combine a one leg stretch and arm pull with the resistance band then use the band around the foot for a one leg circle movement. We then cool down with a rotation, glute and hamstring stretches. Finishing in siting with some 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.

challenging core and glutes 20-39 mins

Challenging core and glute Pilates class

Short mat-based class focusing on challenging our core and glute muscle control.

  • Difficulty: Tough
  • Length: 23 minutes

We start the class in standing and warm up with some leg control movements then roll down into four-point kneeling to continue the class. The class includes some tough movements so please always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing chest opener with squats
  • Mermaid stretch
  • Speed skater
  • Forward lunge with one leg kick
  • Roll downs
  • Four-point kneeling donkey kicks and fire hydrants
  • Leg kicks into one leg circle
  • Child pose stretch
  • Plank with one leg kicks
  • Thread the needle
  • Pigeon pose glute stretch
  • Kneeling chest opener and breaststroke arm pulses

We start the class in standing and warm up through our legs and arms with a combined chest opening stretch and squats, then stretch through the spine a little more with a mermaid stretch in standing. We continue to warm up through our legs in standing challenging our control with a speed skater and lunge with a one leg kick exercises.

We then roll down into four-point kneeling and work our core and glute control with donkey kick and fire hydrant movements. We continue in this position and work onto our elbows with some leg kicks and one leg circles. After stretching out into a child pose stretch, we continue in four-point kneeling with a plank, adding in some one leg kicks for an extra challenge! Cooling down we stretch through the upper body with a thread the needle movement and our glutes with a pigeon pose stretch. Finishing the class in kneeling with a chest opener and combined breaststroke pulses.  

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.