fbpx
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.