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simple upper body and core 20-39 mins

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.

Upper body Pilates workout 20-39 mins

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.

Upper body and arms Pilates 20-39 mins

Upper body and arms

Upper body and arms Pilates workout with (or without) weights

This class is an upper body and arm workout, really working the muscles around your shoulders and upper back muscles.

We are using some small weights in our hands with this class but if you don’t have any then you can just use some tins from the cupboard, bottles or anything you can hold that has a bit of weight. If it feels too much to use weights then you can still do the movements without.

The class includes:

  • Standing warm up with arm openings
  • Squats in standing with arm pulses
  • Roll downs
  • Press ups
  • Upper body rotations in four point kneeling
  • Tricep curls with weights in four point kneeling
  • Swan dive
  • Cobra stretch
  • Neck stretches

We start by warming up in standing with some chest openings and cleopatra movements. We then bring in some leg work with some squats but add some pulses with our arms too.

Rolling down into four point kneeling we work our upper bodies and abdominals with some press ups. Continuing to work in four point kneeling challenging our core and control with arm and leg movements. We continue in this position to engage the back of our arms with tricep curls.

We then move down onto our fronts to challenge our core and centre with a swimming movement in this position. We strengthen our necks and upper backs with a swan dive exercise in this position before moving to extend our spines with a cobra stretch.

We finish the class sitting on the mat with some gentle neck and upper body stretches.