Full length core and pelvic floor Long Pilates classes

Full length core and pelvic floor

This is a full length mat based class working on strengthening your pelvic floor and deep abdominal core muscles.

For many of the exercises in the class I demonstrate various options for the level of difficulty so always work to a level that suits you and you feel comfortable with.

We begin by warming up in standing, setting our neutral spine and posture. In standing we work on some balance and control by adding in some coordination with leg and arm movements. Moving down onto the mat on our backs we begin by challenging our core control further with a one leg stretch exercise. We also work on some lumbo-pelvic stability and hip control with exercises including a hip twist and scissors movements.

Moving around into four-point kneeling we stretch through our mid back with a ‘threading the needle’ exercise. Then in this position work on our core stability further with a Pilates swimming exercise. Then onto our sides we fire up and strengthen our glute muscles with clam and side kick exercises.

We then cool down by stretching out our legs and rolling our spines back up into standing to finish the class.

PLEASE NOTE

This is class 3 of a 4 part series building on improving our side kick technique (although the class can still be enjoyed by itself)

Disclaimer: By partaking in any classes offered by Pilates Live you agree that you do so at your own risk. Please see our full terms and conditions

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Support Pilates Live with a donation

We wish to make Pilates accessible for everyone. So we do not charge for access to any of our online classes. But if you can, and would like to support the running costs with a donation, that is greatly appreciated. Thank you.


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Pilates mat work out with side kick Half hour Pilates classes

Mat work Pilates class

Mat work Pilates class incorporating side kick movement

This is a lovely 30 minute class based on the mat, focusing on some glute strengthening exercises and core and pelvic floor muscle control.

We start the class in sitting on the mat warming up our upper body with arm opening movements to rotate through your upper spine and open out through the chest.

Moving into four point kneeling we work our core and abdominals with a leg pull in prone movement, adding in some leg lifts to fire up our glute muscles as well.  On our sides we work on our glute muscle strength with a clam exercise and our move this month which is a side kick movement.

On our backs we mobilise our spine and engage our glute muscles with a bridging movement combining in some hip twist movement to challenge the muscle control around the pelvis. Cooling down from the class by stretching out our spines and legs on the mat.

PLEASE NOTE

This is class 2 of a four part series building on improving our side kick technique (although the class can still be enjoyed by itself)

Disclaimer: By partaking in any classes offered by Pilates Live you agree that you do so at your own risk. Please see our full terms and conditions

Sign up for email updates

For updates on all the latest Pilates classes and other Pilates-related content sign up for email updates. Emails are sent about once a week and you can unsubscribe at any time.

Support Pilates Live with a donation

We wish to make Pilates accessible for everyone. So we do not charge for access to any of our online classes. But if you can, and would like to support the running costs with a donation, that is greatly appreciated. Thank you.


Sponsored links:

Pelvic stability Pilates workout Pilates classes

Four point kneeling pelvic stability Pilates class

Short class working to improve lumbo-pelvic control

Based on the mat in a four-point kneeling position, this is a great short class to work on your lumbo-pelvic control.

Kneeling alternatives

If you are not fan on kneeling then you can try placing a small foam pad (i.e one inch) or something similar under your knees to soften the surface and reduce some of the pressure.

Reducing pressure on your wrists

Also, if you find it difficult on your wrists you can either try with your hands in a fist position or you can come down onto your elbows to do the movements with your legs.

Class exercises

We start by gently mobilising the spine with a cat stretch movement. We the challenge our core and pelvic control with some great exercises in four point kneeling. Finishing the class with some gentle stretches.

Disclaimer: By partaking in any classes offered by Pilates Live you agree that you do so at your own risk. Please see our full terms and conditions

Sign up for email updates

For updates on all the latest Pilates classes and other Pilates-related content sign up for email updates. Emails are sent about once a week and you can unsubscribe at any time.

Support Pilates Live with a donation

We wish to make Pilates accessible for everyone. So we do not charge for access to any of our online classes. But if you can, and would like to support the running costs with a donation, that is greatly appreciated. Thank you.


Sponsored links:

Core and upper body Half hour Pilates classes

Core, pelvic floor and upper body workout

Core focused Pilates class suitable for multiple levels

This class is a 25 minute workout focusing on engaging our pelvic floor and deep abdominal core muscles as well as the control and stability of our upper bodies.

The class begins in standing as we warm up through our legs and upper body. Rolling down into four point kneeling we then work on our upper body stability and abdominals with leg pull in prone exercise.

Moving around onto our backs on to the mat we practice our ‘move of the month’ – the one leg stretch exercise as well as challenge our upper body control with some arm scissors before finishing the class with some leg stretches.

PLEASE NOTE – this class is part of a related series, specifically looking to work on improving the body’s lumbo-pelvic control through the one leg stretch exercise.

The class can be enjoyed by itself or as part of the series. This is class four of four of the series. Other classes in the series include:

Disclaimer: By partaking in any classes offered by Pilates Live you agree that you do so at your own risk. Please see our full terms and conditions

Sign up for email updates

For updates on all the latest Pilates classes and other Pilates-related content sign up for email updates. Emails are sent about once a week and you can unsubscribe at any time.

Support Pilates Live with a donation

We wish to make Pilates accessible for everyone. So we do not charge for access to any of our online classes. But if you can, and would like to support the running costs with a donation, that is greatly appreciated. Thank you.


Sponsored links: