Arm strength and core control

Pilates workout focused on core and upper body 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 suitable for you. The class begins in standing then continues into four-point kneeling, supine, and sitting. There are some challenging exercise sequences included in the class so please always work to a level that you feel safe and comfortable to do.

This class includes:

• Standing toy soldier
• Squats with bicep curls
• Side plie with arm rotations
• Roll downs
• Four-point kneeling biceps curl and leg lift
• Triceps curls
• Child pose
• Double leg stretch
• Criss-cross
• Sitting horizontal abduction
• Sitting – Y stretch

The class begins in standing warming up through our arms and legs with a toy soldier movement. We then continue to strengthen our upper body using the hand weights with some arm lifts and lowers and combine some bicep curls with squats. We then roll down into four-point kneeling onto the mat. In this position we combine some bicep curls and leg lifts and continue to work our upper body strengthening with some triceps curls.

We then move down onto our backs and work on our upper body and core control with a double leg stretch and then bring in some abdominal and oblique strengthening with a criss-cross exercise. We then cool down with a rotation stretch and finish with some upper body stretches in sitting.

Upper body strengthening Pilates class

Short mat-based Pilates class focused on upper body and abdominal 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 and then continues onto our backs and into sitting on the mat.

This class includes:

• Standing arm raises
• Squats with arm raises
• Bicep curls and step backs
• Roll downs
• One leg stretch and arm reaches
• Arm and leg scissors
• Arm circles and abdo prep
• Sitting oblique roll backs
• Roll backs with arm scissors
• Sitting mermaid stretch

We start the class with a short standing warm up using the hand weights and combine some arm and leg control and strengthening exercises.  We then roll down to continue the class on the mat on our backs. In this position we continue to combine some upper body stretch and core control with a one leg stretch with arm reaches and combined arm and leg scissors. Moving into sitting we challenge our obliques and abdominal muscles with some roll backs, again adding in some arm scissors. We then finish the class in sitting with a mermaid stretch.