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core and glutes Pilates with soft ball Half hour Pilates classes

Pilates core and glutes with soft ball

Core and glutes focused class using the soft ball to add extra variety and challenge

  • Difficulty: Moderate
  • Length: 36 minutes

This is a mat based class using the Pilates soft ball. The class is focused on exercises to help engage and strengthen our core and glute muscles. The class begins in standing, then continues onto our sides and back onto the mat. As always, please remember to work to a level that you feel safe and comfortable to do. 

This class includes: 

  • Standing heel raises with arm reaches 
  • Squats
  • Arm opening 
  • Fold and stretch 
  • Side lunge
  • Roll downs 
  • Side lying half moon
  • Double leg lift and lower
  • Toe tap 
  • Ball under pelvis hip twist, one leg circle and scissors
  • Bridging ball between knees
  • One leg stretch with abdo prep 
  • Glute and hamstring stretch 
  • Sitting spine twist and upper body reaches

The class begins in standing and using the ball between our hands start with some heel raises and arm reaches. We then continue to work into our legs lowering into a squat, adding some combined arm movements using the ball. Continuing with the ball between our hands we then fold and stretch with our arms and legs. We then challenge our leg strength and control with a side lunge before rolling down to continue the class onto our sides onto the mat.

Onto our sides we use the ball to strengthen our glute muscles with a half moon, double leg lift and lower and toe taps. Moving around onto our backs we use the ball under our pelvis to challenge our core stability with a hip twist, one leg circle and scissors movements. We then continue with a one leg stretch and abdominal prep using the soft ball as a prop between our hands. Then placing the ball between our knees we work into a bridge adding some inner thigh squeezes with the ball. 

We then cool down from the class with a rotation stretch and glute stretch on our backs. Finishing the class in sitting with a spine twist and upper body reaches. 

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.

TOTAL body Pilates with soft ball Long Pilates classes

Total body Pilates with soft ball

Full body, full length Pilates workout using the Pilates soft ball to add some variation and challenge

  • Difficulty: Tough
  • Length: 40 minutes

The class begins in standing and then continues down into four-point kneeling, our sides and onto our backs on the mat. There are some challenging exercise sequences in the class so please always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing spine twist
  • Squats – ball in hands
  • Upper body rotation
  • One foot on ball standing mermaid and round the world stretch
  • Roll downs
  • Four-point kneeling – upper body rotation
  • Leg fold and stretch – ball under foot
  • Leg pull prone prep – ball under feet
  • Child pose stretch
  • Side bend with adductor squeezes
  • Side lying – clam with arm lifts
  • Arm opening
  • Combined scissors and hip twist with soft ball
  • One leg stretch
  • Long sitting – roll downs

The class begins in standing using the soft ball in our hands we mobilise our spines with a spine twist movement, and upper body rotation. We continue to challenge our balance in standing with one foot on the ball and stretch our spines with a mermaid and round the world stretch. We then roll down into four-point kneeling onto the mat. Using the ball under one hand, challenge our upper body stability, we mobilise into a rotation stretch. We then place the ball under our feet and work into a leg fold and stretch, controlling the ball with our legs. Continuing with the ball under both feet we challenge our stability further with a leg pull in prone movement before we stretch out into a child pose stretch.

Moving onto our sides with work into a side bend with the ball between our knees and combine in some adductor squeezes. We then continue onto our sides with a clam exercise and stretch through our upper body with an arm opening movement. From here we move onto our backs and use the soft ball behind our knee for scissors and combined hip twist movement. We then challenge our core and stability by using the ball under our pelvis for a one leg circle and one leg stretch movements. We then finish the class in sitting with some arm reaches and roll down movements.

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 Half hour Pilates classes

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.

core with softball Half hour Pilates classes

Core strengthening Pilates workout with soft ball

Mat-based class using the Pilates soft ball to add variety and challenge to our movements.

  • Difficulty: Moderate
  • Length: 38 minutes

The class starts with a warm-up in standing then continues down onto the mat. This class focuses on strengthening our core muscles as well as movements to stretch and mobilise through the body. Please always work to a level that you feel comfortable and safe to do.

This class includes:

  • Standing balance series
  • Side bend with leg lift sideways
  • Squats using ball between knees
  • Single leg dip
  • Roll downs
  • One leg stretch
  • Supine pike
  • Bridge with ball under feet
  • One leg circle ball under leg
  • Clam
  • Double leg lift
  • Sitting upper body rotations
  • Seated roll downs
  • Spine rotation stretch
  • Glute and hamstring stretches
  • Sitting spine twist

We start with a warm-up in standing and use the soft ball as a prop in our hands for our balance series. We then use the ball to assist a mermaid stretch and bring in our legs with a leg lift sideways movement.  We then place the ball between our knees to get our legs work with some squats. We then challenge our single leg control and balance further with a single leg dip.  Rolling down onto our backs on the mat we use the ball to modify a one leg stretch and supine pike movements. Staying on our backs we then use the ball under our feet to challenge our core control further with a bridge and one leg circle exercises.

Moving onto our sides we then work on some glute strengthening with a clam and double leg lifts, giving an extra challenge to our muscles placing the all between our feet. Into sitting we then work on some upper body mobility and leg control before coming back down onto our backs to cool down with some gentle stretches. Finishing with a spine twist 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.

softball pilates class Half hour Pilates classes

Full body workout using the soft ball

All over workout using the Pilates soft ball to modify and add an extra challenge to movements

  • Difficulty: Moderate
  • Length: 36 minutes

This class focuses on movements to strengthen through our core, glute and leg muscles but also brings in some upper body control exercises. The class is an intermediate level, so please always work to level you feel comfortable with. This class includes:

  • Standing spine twist
  • Squats
  • Heel raises with arm reaches
  • Side plie squat
  • Single leg stand Roll downs
  • Four-point kneeling
  • Donkey kicks and fire hydrants
  • Swimming
  • Child pose stretch
  • Side bends
  • Clam
  • Arm openings
  • Double leg stretch
  • Hip twist
  • Bridging
  • Glute and hamstring stretches
  • Sitting roll downs
  • Upper body reaches

The class starts in standing warming up with some spine twist movements. e then get our legs working with some squats and then add in some heel and arm raises. We then work into our legs further with a side plie squat and single leg stand before rolling down to continue the class in four-point kneeling.

In four-point kneeling with fire up our glutes with some combined donkey kicks and fire hydrant movements, before lengthening through the body with a swimming exercise. Moving onto our side we bring in some inner thing work using the ball and challenge our core and obliques with a side bend. We continue on our sides and work our glutes further with a clam exercise before we then stretch our upper body with an arm opening exercise.

Onto our backs we then work our core and upper body control a little more with a double leg stretch and use the ball to challenge our core stability with a hip twist and bridging movements. We then cool down from the class with some gentle leg and back 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.