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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
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
simple foam roller pilates Easier classes

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.

Donate now
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.

Donate now
tough foam roller pilates Half hour Pilates classes

Tough foam roller Pilates class

Class using foam roller to modify movements and challenge legs, upper body, core and glutes

  • Difficulty: Tough
  • Length: 25 minutes

We start the class in standing using the foam roller as a prop to modify exercises to stretch our upper body and work our legs and core. We then move down onto the mat to continue the class using the foam roller to challenge our core and assist stretching through the spine and upper body. Please always work to a level that you feel safe and comfortable to do. This class includes:

  • Standing ‘Y’ stretch with foam roller
  • Lunges with rotation
  • Leg extension and squats using foam roller as prop
  • Roll downs with foam roller
  • In four-point kneeling leg pull in prone – foam roller under hands
  • Press ups
  • Thread the needle with foam roller
  • Cobra stretch with foam roller
  • Bicycle legs with foam roller under pelvis
  • Helicopter with foam roller under pelvis
  • Bridging with foam roller under feet
  • Glute and hamstring stretches
  • Long sitting roll downs
  • Spine twist

We begin the class by warming up in standing with some ‘Y’ stretches to open out land stretch our upper body. We then warm up through our legs with some lunges, adding in some upper body rotation with the foam roller.

We then challenge our core and legs a little more with some leg extension and squat movements. Rolling down into four point kneeling we continue the class using the foam roller under our hands to challenge our upper body stability wit a leg pull in prone and press up exercises. We then use the foam roller to assist stretching the spine in child pose and threading the needle movements.

Moving down onto our front we use the foam roller again to assist the spine into an extension stretch with a cobra movement. Moving around into our backs with the foam roller under the pelvis we challenge our core with some bicycle and helicopter movements.

We then continue with a Bridging exercise using the foam roller under our feet to challenge our stability further. We then cool down with some gentle stretches for our spine and legs. Finishing the class with some spine stretches 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.

Donate now
Foam roller pilates class Half hour Pilates classes

Foam roller Pilates class

This is a mat based class using the foam roller to modify Pilates movements and exercises.

  • Difficulty: Moderate
  • Length: 23 minutes

The foam roller challenges our core stability further by exercising on an unstable surface. Therefore this is an intermediate level class, although where possible I have shown various options to the exercises. This class includes:

  • Mermaid stretches using the foam roller
  • Four point kneeling arm reaches with hands on the foam roller
  • Press ups with hands on the foam roller
  • Upper body extension over the foam roller
  • Lying on the foam roller: bridging, hip twist, one leg circles
  • Sitting arm raises and rotations stretches

This class starts in sitting warming up our upper body using the foam roller. We then use the foam roller for an extra stretch into a mermaid position.

In four-point kneeling we use the foam roller under our hands to challenge our upper body stability with exercises including arm reaches and press ups.

We then use the foam roller to give our upper back an extra stretch into extension over the roller. Moving onto our backs lying on the foam roller we challenge our core a little more with exercises including bridging and hip twists movements.

We then come off the foam roller on our backs to stretch our through our legs and spine on the mat. We finishes the class in sitting with some arm raises and rotation movements.