Total core control Pilates workout | Pilates Live

Challenging Pilates workout focusing on core, abdominal and glute muscles strength and control

Difficulty: Tough
Length: 36 minutes

The class begins in standing and continues onto the mat in four-point kneeling, side lying and on our backs. There are some tough exercise sequences throughout the class so please work to a level that feels suitable and safe for you.

This class includes:

Standing arm opener and windmill arms
Scissors with leg extension
Side plie with side bends and heel raises
Lunge with one leg kick
Roll downs
Four point kneeling – plank
Child pose
Leg lift and lower and leg fold and extend
Side lying side kick with pulses
Side lying one leg circles
Arm scissors with combined scissor legs
One leg stretch with abdo prep
Criss-cross
Rotation stretch
Glute and hamstring stretches
Sitting upper body reaches, mermaid stretch

The class begins in standing mobilising and stretching through the upper body with an arm opener and windmill movements. We then bring some leg control movements in with some standing scissors with leg extensions and side plie with heel raises. We then challenge our balance a little further in standing with a lunge and one leg kick movement. We then roll down into four-point kneeling where we test our upper body and abdominal strength with a plank adding an extra challenge of some knee bends. We then drop down onto one elbow and work our glutes with some leg lifts and leg fold and extend movements before stretching out into a child pose stretch.

Moving onto our sides we challenge our glute strength and control further with a side kick, adding in some pulses for an extra challenge, and a one leg circle. From here we come onto our backs we combine arm and leg scissors to work on our movement control and engage our abdominals with a one leg stretch and criss-cross exercises. We then cool down with some back rotation stretches, glute and hamstring stretches, finishing with some gentle upper body and back mobility in sitting.