Скачать или смотреть All over strength and control Pilates | Pilates Live

Mat based class working on stretching and strengthening throughout the body.

Difficulty: Moderate
Length: 42 minutes

The class begins in standing then continues into four-point kneeling, side lying and onto our backs. Please always work to a level that you feel is suitable for you as most importantly we want you to enjoy the class.

This class includes:

Standing toy soldier
Arm pull backs
Standing scissors with leg extension
Side lunge
Arabesque
Roll downs
Four-point kneeling cat stretch
Mini press
Swimming
Fold and stretch
Side lying clam with toe taps
Side leg press
Bridging
Double leg stretch
Criss-cross
Glute and hamstring stretches
Rotation stretch
Sitting mermaid stretch and ‘Y’ stretch
The class starts with a standing warm up mobilising through our arms and legs with a toy soldier movement. We then work a little more into our arms with some arm pull backs. We then continue in standing challenging our balance and strength with standing scissors, side lunge and arabesque movements. We then mobilise the spine with some roll downs before moving into four-point kneeling.

In four-point kneeling we mobilise into the spine a little more with a cat stretch before working our arms with a mini-press. Moving down on our elbow we strengthen into our glutes with a leg fold and stretch. Moving down onto our sides we continue to strengthen our glute muscles with a clam and side leg press.

Changing position onto our backs we work on our core muscle control with a bridge and double leg stretch. We then work our abdominal muscles with arm circles with abdo prep and criss-cross exercises. We then cool down on our backs with a rotation stretch, glute and hamstring muscle stretches. We then finish the class by sitting with a mermaid stretch and ‘Y’ stretch.

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