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This is a mat-based class using the Pilates soft ball to add variety and challenge to movements throughout the class.

Difficulty: Tough
Length: 41 minutes

The class begins in standing then continues onto our fronts, four-point kneeling, sides and onto our backs. The class includes some tougher movements, so please always remember to work to a level that you feel safe and comfortable to do.

This class includes:

Standing arm rotation
Forward reach with heel raises
Squats
Lunge to single leg stand
Standing mermaid
Roll downs
Seesaw
Modified swan dive and hamstring curl
Cobra stretch
Kneeling Spine twist tuck
Leg pull in prone to pike and reach
Child pose stretch
Side bend with leg lift
Rainbow toe taps
Clam
Arm opening
Rolling bridge
One leg stretch and hip twist
Rotation stretch
Glute and hamstring stretches
Sitting – spine twist and mermaid stretches

The class begins in standing with some arm rotations and forward reaches with heel raises. We then work into our legs with some squats and lunges to single leg stand. Staying in standing we then stretch into our sides with a mermaid stretch and into our spines with some roll downs.

We continue down onto our fronts on the mat working our upper body and legs together with a seesaw movement and a modified swan dive and hamstring curl. Staying on our fronts we then stretch into extension with a cobra stretch. We move up into kneeling and mobilise our spines again with a spine twist tuck movement. Continuing into four-point kneeling we then work our upper body and abdominals with a leg pull in prone to pike and reach movement before stretching back into a child pose stretch.

We then move onto our sides on our elbows, starting with a side bend and leg lift before challenging our core and glutes further with some rainbow toe taps. Moving down onto our sides we then work our glutes again with a clam movement before stretching our upper back with an arm opening stretch.

Continuing the class onto our backs we start with a rolling bridge and a combined one leg stretch and hip twist movement. We then cool down with a rotation stretch, glutes and hamstring muscles stretches. Finishing the class in sitting with a spine twist and mermaid stretches.

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