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Upper body Pilates class Half hour Pilates classes

Upper body Pilates class

Upper body focused class using hand weights designed to mobilise and strengthen into our upper body and arms

  • Difficulty: Moderate
  • Length: 28 minutes

The class begins in standing then continues into four-point kneeling and onto our backs. I would recommend using hand weighs 0.5-1kg in weight but please use whatever feels comfortable and suitable for you.

The class includes:

  • Standing chest opening and cleopatra
  • Abdominal curl
  • Arm curls
  • Squats with bicep curls
  • Triceps curls with leg lift
  • Roll downs
  • Four-point kneeling – triceps curls and arm pulses
  • Child pose stretch
  • Mini press
  • Threading the needle
  • Bridge with arm lifts
  • One leg stretch with bicep curl
  • Scissors and arm circles
  • One leg stretch with abdo prep
  • Triceps arms with double leg stretch
  • Rotation stretch
  • Glute and hamstring stretch
  • Sitting upper body reaches

The class starts with a warm-up in standing using hand weights. We begin by challenging our upper body with a chest opening and cleopatra movements. Then bring in some abdominal strength with an abdominal curl. We continue to work our arms with the weights with some bicep curls and squats and triceps curls and leg lifts. We then roll down and continue the class into four-point kneeling onto the mat.

In four-point kneeling we start by working our triceps again with some triceps curls and arm pulses.  We then use our body weight to strengthen into our arms with mini press sets before mobilising the upper body with a thread the needle movement.

Moving onto our backs on the mat we combine our arm and leg movements together with a bridge with arm lifts, scissors and arm circles and triceps curls and double leg stretch. We then cool down with a rotation stretch, glute and hamstring stretches. Finishing in sitting with some upper body reaches. 

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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.
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Arm strength and core control Pilates classes

Arm strength and core control

Pilates workout focused on core and upper body strengthening.

  • Difficulty: Tough
  • Length: 18 minutes

There is the option of using some hand weights during the class (I would recommend 0.5kg-1kg weights) but use what you feel comfortable and suitable for you. The class begins in standing then continues into four-point kneeling, supine, and sitting. There are some challenging exercise sequences included in the class so please always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing toy soldier
  • Squats with bicep curls
  • Side plie with arm rotations
  • Roll downs
  • Four-point kneeling biceps curl and leg lift
  • Triceps curls
  • Child pose
  • Double leg stretch
  • Criss-cross
  • Sitting horizontal abduction
  • Sitting – Y stretch

The class begins in standing warming up through our arms and legs with a toy soldier movement. We then continue to strengthen our upper body using the hand weights with some arm lifts and lowers and combine some bicep curls with squats. We then roll down into four-point kneeling onto the mat. In this position we combine some bicep curls and leg lifts and continue to work our upper body strengthening with some triceps curls.

We then move down onto our backs and work on our upper body and core control with a double leg stretch and then bring in some abdominal and oblique strengthening with a criss-cross exercise. We then cool down with a rotation stretch and finish with some upper body stretches 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.

Donate now
Upper body strengthening Pilates classes

Upper body strengthening Pilates class

Short mat-based Pilates class focused on upper body and abdominal strengthening

  • Difficulty: Tough
  • Length: 18 minutes

There is the option of using some hand weights during the class (I would recommend 0.5kg-1kg weights) but use what you feel comfortable and safe with. The class begins with a short standing warm up and then continues onto our backs and into sitting on the mat.

This class includes:

  • Standing arm raises
  • Squats with arm raises
  • Bicep curls and step backs
  • Roll downs
  • One leg stretch and arm reaches
  • Arm and leg scissors
  • Arm circles and abdo prep
  • Sitting oblique roll backs
  • Roll backs with arm scissors
  • Sitting mermaid stretch

We start the class with a short standing warm up using the hand weights and combine some arm and leg control and strengthening exercises.  We then roll down to continue the class on the mat on our backs. In this position we continue to combine some upper body stretch and core control with a one leg stretch with arm reaches and combined arm and leg scissors. Moving into sitting we challenge our obliques and abdominal muscles with some roll backs, again adding in some arm scissors. We then finish the class in sitting with a mermaid stretch.

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.

Donate now
Pilates am strengthening Pilates classes

Arm strengthening Pilates class

Short Pilates class combining upper body and core muscle strengthening.

  • Difficulty: Moderate
  • Length: 18 minutes

This is a short mat based class working on combining some upper body and core muscle strengthening. There is the option of using some hand weights during the class (I would recommend 0.5kg-1kg weights) but use what you feel comfortable and safe with. The class begins with a short standing warm up then continues into four-point kneeling and onto our backs.

This class includes:

  • Standing – bow and arrow stretch
  • Squats with arm pulses
  • Single leg stand with bicep curl and arm lift
  • Roll downs
  • Four-point kneeling arm reaches
  • Child pose stretch
  • Bridging with triceps curls
  • Hundreds
  • Lumbar rotation
  • Sitting – spine twist

We start in standing with a short warm up opening out through the chest and stretching the upper back with a bow and arrow stretch. We then combine some arm and leg movements with some squats with arm pulses. Then challenging our balance standing on one leg we add some bicep curls and arm lifts. We then roll down into four-point kneeling and work on some upper body control with some arm reaches, challenging our core with the opposite leg extended.

We then move onto our backs on the mat and combine some triceps curls with a bridge movement. Then challenge both abdominal and upper body strength with a hundreds exercise. Cooling down with a rotation stretch on the mat and 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.

Donate now
Pilates Uuper body strengthening Pilates classes

Upper body strengthening

This is a short mat-based class with the option of using some hand weights to challenge our upper body strength and control

  • Difficulty: Moderate
  • Length: 18 minutes

I would recommend using 0.5-1kg hand weights, but you can also enjoy the class without weights. The class begins with a short standing warm up then continues onto the mat on our fronts and backs. Remember to always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing book opener
  • Shoulder row
  • Side plie with arm lifts
  • Roll downs
  • Breaststroke prep 
  • Swimming
  • Cobra stretch
  • One leg stretch with bicep curl
  • Hip twist with arm openings
  • Rotation stretch
  • Sitting chest opening and ‘Y’ stretch

The class begins with a short warm up in standing using small weights in our hands we challenge our upper body strength and control with a book opener and shoulder row exercises. We then combine some leg movements with a side plie squat with arm lifts.

Moving down onto our fronts we work our core and upper body further with a breaststroke prep and swimming movement. We then stretch our spine in this position with a cobra stretch. Onto our backs we then combine some upper body strength and core muscle control with a one leg stretch and bicep curls and hip twist with arm openings. We then finish with a chest stretch and ‘y’ stretch 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.

Donate now
Upper body control Pilates classes

Upper body strength and control

Pilates class working on strengthening through the upper body and core muscles

  • Difficulty: Moderate
  • Length: 15 minutes

We have the option of using some hand weights during the class (approx. 0.5kg – 1kg weights recommended) but you can also enjoy the class without them. The class begins in standing then moves down into four-point kneeling and onto our backs. As always please work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing – chest opening and cleopatra stretch
  • Squats with bicep curls
  • Balance series
  • Roll downs
  • Four-point kneeling – triceps curl
  • Press ups
  • Child pose stretch
  • Arm scissors
  • Double leg stretch
  • Knee hugs
  • Sitting – upper body reaches and spine twist

We start the class with a short warmup in standing, using the weights in our hands we challenge our strength and control with some chest openings and cleopatra stretches. We then combine some arm and leg movement with a squat with bicep curls before we then roll down onto the mat to continue the class. In four-point kneeling we then work on our upper body strength with some tricep curls and press ups.

Moving down onto our backs continuing to use the weights in our hands we work on our core strength and control some arm scissors and double leg stretch movements. We then finish the class in sitting with some upper body reaches and spine twists.

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.

Donate now
Pilates for menopause Half hour Pilates classes

Pilates for menopause

Pilates class designed to help address some of the symptoms related to the menopause

  • Difficulty: Moderate
  • Length: 34 minutes

This class works on a range of exercise that includes strengthening, stretching, weight bearing, and balance that are all important components to include for menopausal women. This class includes the option of using some hand weights (0.5-1kg) during the class so have them nearby before you start. The class also finishes with some mindfulness to help promote relaxation and stress relief. Please always work to an exercise level that you feel safe and comfortable to do.

This class includes:

  • Standing – arm opening
  • Side bend
  • Single leg scissors
  • Heel raises using hand weights
  • Cleopatra with hand weights
  • Squats with bicep curls
  • Roll downs
  • Four-point kneeling cat stretch
  • Triceps curl and arm reaches using hand weights
  • Child pose
  • Donkey kicks
  • Leg pull prone
  • Side bend
  • Double leg stretch
  • Scissors
  • Hamstring stretch
  • Rotation stretch
  • Mindfulness

We begin the class in standing and mobilise through our upper backs with some arm openings and side bend stretches. We continue in standing to work on our balance with some single leg scissors and leg extensions. We then have the option of adding in some hand weights bringing some upper body strength with leg movements including, arm and heel raises and squats with bicep curls.  We then roll down into a four-point kneeling position. In this position we gently mobilise our spines with a cat stretch then continue to strengthen our upper body using hand weights with triceps curls and arm reaches. We then strengthen our glutes in this position with some donkey kicks and some upper body and abdominal strength with a leg pull in prone.

Moving onto our sides we work our upper body and obliques with a side bend exercise. Moving down onto our backs we then work our core muscles further with a double leg stretch and scissors exercises. We then cool down with a rotation stretch and hamstring stretches. We then finish the class lying on our backs with some mindfulness.

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.

Donate now
Upper body Pilates workout Half hour Pilates classes

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.

Donate now
Tough upper body Pilates class Pilates classes

Tough upper body Pilates class

Challenging upper body Pilates workout

This class is designed to challenge the strength and control of our upper bodies as well as our core stability.

For some of the exercises we use some optional weight balls (you can always use some tins from the cupboard at home if you don’t have any) to add an extra challenge!

We start with some upper body stretches in sitting to warm up. We challenge our shoulder strength and stability with a side bend.

We then continue the class in four point kneeling to challenge our strength with some press ups.

Finishing off the class with some upper body stretches. Enjoy! let us know how you get on in the comments section below.