Strength and tempo Pilates class | Pilates Live

Dynamic mat-based class supporting muscle strength and control Difficulty: Moderate Length: 41 minutes The class begins in standing then continues onto our backs, into sitting, onto our sides and then cooling down onto our backs again on the mat. Please always remember to work to a level that feels safe and comfortable to do. This class includes: Standing alternate knee raises Squats and hamstring kicks Curtsy lunge Side crunch Summo squats with heel lifts Triceps kick backs Lunge to single leg stand Standing runner Roll downs Scissors Cycling Criss-cross and double leg stretch Sitting oblique roll backs Triceps dips Spine twist Side bend and clam Knee tap and stretch Bridge with arm raises Glute and hamstring stretch Sitting – ‘Y’ stretch – side bend – tree hug and mermaid stretch The class begins in standing warming up with some alternate knee raises. We then work into our legs a little more with some squats and hamstring kicks and some curtsy lunges. With our hands behind our head we then engage into our sides and abdominal muscles with a side crunch. We then challenge our leg control further with summo squats with heel lifts, a lunge to single leg stand and a standing runner movement. We then mobilise our spines with some roll downs before we continue the class onto our backs on the mat. On our backs we work our lower abdominal muscles and core with scissor and cycling leg movements. We then strengthen our abdominal muscles further with a criss-cross and double leg stretch movement. We then come into a sitting position and engage into our oblique muscles with some oblique roll backs then work into our upper body with some triceps dips. In sitting we mobilise our upper back with a spine twist before moving down onto our sides on the mat. On our sides we challenge our obliques and glutes with a side bend with clam movement and a knee tap and stretch movement. We then begin to coll down with a bridge with arm raises, glute and hamstring stretches. Finishing the class in sitting mobilising our upper body with a ‘Y’ stretch, side bend, tree hug and mermaid stretches. __________________ Interested in more Pilates? Join us at https://pilateslive.co.uk/ Facebook:   / pilateslive.co.uk   Instagram:   / pilateslive_vicky