Total body Pilates movement | Pilates Live

Challenging and varied full body Pilates class Difficulty: Tough Length: 43 minutes The class begins in standing, then continues into four-point kneeling, onto our sides, into sitting and onto our backs. There are a range of exercise sequences included in the class, some which are more advanced and challenging, so please always remember to work to a level that you feel safe and comfortable to do. This class includes: Standing shoulder row and heel raises Squats with arm opening Standing side crunch Side plie squats with heel raise Standing one leg kick Forward reach Roll downs Downdog and calf stretch Four-point kneeling – tuck and kick and elbow fold Plank with sidestep Child pose stretch Side bend and fold and stretch Double leg lift Sitting – reverse plank Oblique roll backs Triceps dips One leg stretch with abdo prep Figure 4 bridge Double leg stretch Scissors Rotation stretch, glute and hamstring stretches Sitting mermaid stretch. Side bend and tree hug stretches The class begins in standing warming up through our arms and legs with a shoulder row and heel raises and squats with arm openings. We then engage our obliques with some side crunches. We then work into our legs further with a side plie squat with one heel raised and then stay in this position, with heels down, for a side bend stretch. We then work our legs and challenge our balance with a standing one leg kick and forward reach movements. We then mobilise our spines with some roll downs and then stretch into our calf muscles with a down dog movement before lowering down into four-point kneeling on the mat. In four-point kneeling we work our arms and leg together again with a tuck, kick and elbow fold movement. Then we challenge our core, abdominals and upper body with a plank with side step movements, then recover with a child pose stretch before moving onto our sides. On our sides on the mat we start on our elbow with a side bend and combined fold and stretch movement, working both our glutes and oblique muscles. Then down on tour sides on the mat we engage our core with a double leg lift, varying the movement with a inner thigh lift and top leg lift. We then continue the class into sitting beginning in this position with a reverse plank. The engage and work our oblique muscles further with some oblique roll backs. We finish in sitting by working our upper body with some triceps dips. We then roll back onto our backs on the mat and engage our core and abdominals with a one leg stretch with abdo prep and figure 4 bridge. We then work our arms and legs together with a double leg stretch and then finish the sequence with a scissors movement. We then begin to cool down with a rotation stretch, glute and hamstring stretches. Finishing the class in sitting with a mermaid stretch and combines side bend and tree hug stretch. Interested in more Pilates? Join us at https://pilateslive.co.uk/ Facebook:   / pilateslive.co.uk   Instagram:   / pilateslive_vicky