Upper body Pilates with hand weights | Pilates Live

Mat-based Pilates class focused on upper body strength and mobility. Difficulty: Moderate Length: 31 minutes The class uses hand weights throughout the class to challenge our muscle strength and control. Using weights around 0.5kg-1kg are often suitable for most people but please use lighter or heavier weights if that feels more suitable for you. The class begins in standing then continues onto our backs and into sitting. As always please remember to work to a level that feels safe and comfortable to do. This class includes: Standing march and forward press Squat with wide row Alternate ‘L’ raise Side lunge with upright row Bicep curl and opposite leg hamstring curl Backward lunge and bilateral biceps curl Roll downs with windmill arms Unilateral tap downs and arm and leg stretch Bridge with biceps curl Scissors with triceps curls Double leg stretch Rotation stretch Sitting triceps curls Russian twist Book opener Bridge with arm raises Glute and hamstring stretches Sitting spine twist, upper body reach and mermaid stretch The class begins in standing using hand weights working our arms and legs together with a march and forward press and squats with wide row. We continue to work our arms with some ‘L’ raises, adding in some optional heel raises to the movement. We then continue in standing working our arms and legs together with a side lunge and upright row, bicep and hamstring curls and backwards lunge with bicep curls. We finish our standing sequence with some roll downs and windmill arms. Moving onto our backs on the mat we continue to combine our arm and leg movements together with a unilateral tap down and opposite arm and leg stretch and triceps curls with scissors. We then engage our glutes and core muscles with a bridge, adding upper body strengthening with some biceps curls. Then without weights we mobilise our upper body and challenge our core with a double leg stretch movement. We then mobilise our spines with a rotation stretch before moving into sitting on the mat. In sitting with begin by working our triceps above our heads with some triceps curls. We then engage our abdominals and obliques with a modified Russian twist exercise. Continuing in sitting, without weights we open our chests with a book opening movement. We then move back onto our backs on the mat to begin to cool down, with a bridge with arm raises, glute and hamstring stretches. Finishing the class in sitting with a spine twist, upper body reach and mermaid stretch. __________________ Interested in more Pilates? Join us at https://pilateslive.co.uk/ Facebook:   / pilateslive.co.uk   Instagram:   / pilateslive_vicky