Pilates – Week 071
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Disclaimer - Online Pilates Classes
As with all fitness and exercise programmes, when using these exercise videos, you take responsibility for your own safety. To reduce and avoid injury, you should check with your doctor before beginning any fitness programme. By performing any fitness exercises without supervision, you are performing them at your own risk. Jane Mackenzie will not be responsible or liable for any injury or harm you sustain as a result of this fitness programme, online fitness videos and information shared on this website. This includes videos, images, text and emails. Your continued use of this service means you agree to these terms.
PILATES EQUIPMENT FOR SALE (Click here to learn more.)
Equipment is not essential for Pilates (although a suitable Pilates mat is a very good idea), and all exercises can be performed perfectly well without blocks, exercise bands and balls. Additional equipment can be very helpful though as you progress, enabling a wider variety of exercise variations, including more challenging ones. Some of these I will show you as alternatives in these classes. If you would like to purchase any of the equipment you see me using, please visit our online shop (opens in new tab):
Pilates Equipment For Sale
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The focus of this class is on adding resistance to the arms, wrists and back using DIY hand weights, whilst challenging the core muscles. (For hand weights, standard food tins or half litre water bottes may be used.)
NEW TO MY CLASSES? Click here for general instructions
Introduction
If you haven't already, please first visit our Introduction Page, which contains some important general information you need to know before you first start classes.
Class Sections
As with all my face-to-face classes, this online class has been broken down into four sections*. It is very important that we always warm up before a class, and also to stretch at the end, in order to return our muscles to their original length, so please make sure you carry out both of these sections. Depending on how much time you have though, you can do either the balance work, floor work, or both, but please carry out the sections in the order listed.
- Warmup
- Standing balance work
- Floor work
- Stretches
(* Special 30 minute focus classes will follow bespoke formats.)
Exercise Repetitions
- Complete up to 4-8 repetitions of each exercise in the warmup, and 10-12 repetitions should be sufficient for the standing balance and floor work exercises, but more or less can be completed depending on your level of exerperience or fitness.
- Complete the moves slowly to reduce the use of momentum, keeping full control of your body as you move in both directions.
- Think about your breathing and try to breath out when the body is moving, and in when you stop.
- If any of your joints hurt, do not force the moves, stop and message or call me. Always contact me if you have any questions!
Stretching
- Hold stretches at the full range of movement for 15-30 seconds then release.
- Never 'bounce' a stretch!
OK, so let's begin. First read the guidance notes for a section, then click anywhere on the video below it to start it playing. Once finished, proceed to the next section.
Warmup
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I will take you through some basic mobility exercises to increase the flow of synovial fluid in your joints, and to warm up your muscles. Use the wall or a chair for support if you find it hard to balance. Listen to how your back feels during this section and be gentle if you experience tightness in any parts of your body. Remember to keep breathing throughout the movements and don’t hold your breath.
Standing Balance
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(Optional hand or wrist weights.) During this section you will spend some of the time on one leg, whilst carrying out slow and controlled movements with the other leg, designed to challenge and improve your balance. If you find it hard to balance, hold onto a chair or the wall for support.
Floor Work
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(Optional use of hand or wrist weights.) During this section you will work the muscles down the side of your body, your chest, your abdominal muscles, your upper back and bottom. Your shoulders and abdominals will work to stabilise your upper body when you are on all fours. The exercises you will complete include: a wide press up; a plank; a side plank; chest pectoral flies; and superman.
If you find it difficult to go onto your hands and knees, the press-up and superman can be completed against the wall. If you have problems on your hips, the side plank can be complete on your back or against the wall. If you have lower back problems, please keep both feet on the ground when taking your hands over your head when lying on your back. Also, if you have not completed the lying exercise before, keep both feet or one foot on the ground when completing the supine pectoral flies.
Stretches
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(Optional use of an exercise band.) This stretch section will cover the muscles we have been working throughout the class. Stretching is designed to return the muscles you have worked to their original lengths, and gradually improve your flexibility. Stretching is particularly important to ensure muscles don’t progressively shorten through exercise, thereby reducing the risk of injury. Hold each stretch for 15-30 seconds. Use a block or ball to sit on if you are tight in the hip and back. Make sure you are sitting upright and can feel your sit bones beneath you.
If you cannot complete the hip flexor stretch on your knee, please see the alternative demonstrating this in a standing position. If you have problems laying on the floor, you can complete some of these stretches in a sitting position. The hamstring stretch can be completed lying or sitting if you are not comfortable doing this standing.
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