Complete strength and control | Pilates Live

This is a mat based Pilates class working on our muscle strength and control Difficulty: Tough Length: 40 minutes The class starts with a standing warm-up then continues onto our fronts, sides, sitting and onto our backs. The class includes some tough exercise sequences so please always work to a level that you feel is safe and suitable for your level. The class includes: Standing ‘Y’ stretch with heel raises Squats with bottom kicks Abdominal curls Side plie with heel raises Side plie and side bend Roll downs Swimming Swan dive with arm reaches One leg kick Child pose stretch Side scissors Leg fold and leg lift sideways Side bend with clam Sitting oblique rolls Roll backs with arm scissors Scissors Cycling Double leg stretch with flutter kicks Hundreds Dead bug Rotation stretch Glute and hamstring stretches The class begins in standing warming up through our arms and legs with a ‘Y’ stretch with heel raises. We then work our legs with squats and bottom kicks. We then begin to work our abdominals with some abdominal crunches. Continuing in standing we move into a side plie squat and challenge our leg control with some heel raises. Staying in this position we then stretch out through the spine with a side bend. We then roll down onto the mat and continue the class onto our fronts. We work our core further with a swimming movement then challenge our upper body strength with a swan dive. On our fronts we lift up onto our elbows and work into our legs with a one leg kick. From her we move onto our sides and challenge our core strength with some side scissors and our glute strength with a leg fold and leg lift sideways. We then work our obliques and glutes with a side bend with a combined clam. Once we have repeated this exercise sequence on both sides we then move into sitting and challeneg our abdominal muscles strength and control with some oblique rolls and roll backs with arm scissors. We then roll down onto the mat on our elbows and work on our core strength and control with scissors and cycling movements. Then onto our backs on the mat we challenge our abdominal muscles with a double leg stretch with flutter kicks and hundreds movements. On our backs we then cool down with a dead bug exercise, rotation stretch, glute and hamstring stretches. Interested in more Pilates? Join us at https://pilateslive.co.uk/ Facebook:   / pilateslive.co.uk   Instagram:   / pilateslive_vicky   Twitter:   / live_pilates