Tougher class working on strengthening the glutes, abdominal and core muscles. Suitable for those at an intermediate and advanced level. Please remember to work to a level that suits you. This class includes:
This challenging class starts by warming up in standing with some heel raises. we then work our quads with a plie adding some arm openings and heel raises to the movement.
We then open out through the hips with a standing clam before rolling down in to four-point kneeling to continue the class. In four point kneeling we work our core and abdominals with a leg pull in prone exercise and stretch out our upper spine with some upper body rotation an child pose movements.
Moving into high kneeling we really challenge our glutes in the position with a side kick movement. Moving down onto our backs we then work on strengthening our core muscles with a hip twist and scissors movements. We also work on our abdominal strength with a one leg stretch exercise and our obliques with a criss-cross exercise. We then cool down with some gentle spinal and leg stretches.
Flexibility and strengthening workout ideal for tennis players and those looking to build strength, balance and flexibility through the back and legs.
Pilates can be a great way for tennis players to reduce the risk of injury and improve their movement biomechanics.
This is a mat based class designed with tennis players in mind, working on the flexibility and strength required for the game. However, this class can be enjoyed by anyone looking to improve strength and flexibility of the body, particularly focusing on the spine.
The class is suitable for most levels but it is always important to work to a level that you feel comfortable with. This class includes:
We start the class in standing with some chest openings and stretch the spine with a side stretch. We also warm up out legs with some squats in standing.
Rolling down onto the mat we start with a downward dog and then continue fro here into four point kneeling to open out through the spine further with a cat stretch and threading the needle movements. We also work on strengthening in this position with swimming and leg pull in prone exercises.
On our sides we work our obliques with a side bend, adding in some rotation movement too which is important in tennis. We also strengthen our glutes on our sides with a clam exercise. Moving around onto our backs we continue to strength our core and mobile the spine with a bridge exercises as well as kicking in our obliques again with a criss-cross exercise.
We finish the class in sitting with some wrist stretching exercises and gentle spine stretches.