Restorative Upper Body Mat #30
April 2026
•
15m
No props
Class notes:
1. Seated (1) shoulder shrugs, (2) shoulder rolls, (3) hands to ceiling, twist right separate arms, right arm back, left arm forward, switch
2. Supine (1) scapular isolations, (2) slowly scissor arms, (3) slowly circle arms in one direction, reverse direction
3. Prone (1) extend right arm to T, palm facing floor, bend left elbow and press away with left arm to twist in body and find stretch in right shoulder, left leg rests behind right leg, (2) repeat on opposite side
4. Quadruped (1) right arm reaches to ceiling, twist to look up at right hand, cross arm across body, twist to look at right hand, (2) let right arm rest on mat when arm crosses body, let head rest, (3) repeat 1-2 on opposite side
5. Low kneeling (1) arms to ceiling, grab left wrist with right hand, lateral flexion to right, (2) repeat #1 on opposite side, (3) clasps hands in front of chest, round spine and press hands forward; extend in spine and open arms wide
DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that AO Pilates will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.
Up Next in April 2026
-
Intermediate Full Body Mat #09
Prop: long foam roller
Class notes:
1. Supine arms and abs (1) place foam roller parallel to length of mat, lay supine on foam roller, head to hips supported by roller, knees bent, feet on mat, reach arms to ceiling palms facing in - scapular isolations, (2) scissor arms, (3) both arms lower and... -
Upper Body Mat #25
Props: light set of weights
Class notes:
1. Standing with weights (1) feet wide and externally rotated - overhead press with sumo squat, (2) hold in squat, elbows bend, palms face up - open and close arms and legs, (3) hold squat, arms to T - little pulses up and down in arms, (4) little circles... -
Abs Mat #49
No props
Class notes:
1. Supine abs (1) knees bend, feet shoulder width distance on mat, hands behind head - lift chest and march legs each time chest lifts, (2) add rotation toward lifted knee, (3) pause when twisted to left, extend right leg - lower and lift right leg, (4) criss cross, (5) pau...
