Lower Body Mat #15
July 2026
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11m
No props
Class notes:
1. Squats (1) feet parallel shoulder width distance - squat, (2) add calf raise when standing, (3) squat, return to standing, lift left leg to table top, squat, return to standing, lift right leg to table top, (4) add rotation toward lifted knee
2. Lunges (1) step it back to reverse lunge (right), return to standing, (2) hold lunge - little pulses up and down, (3) hold lunge, straighten right leg, reach arms forward - hinge at hips to reach forward, re-stack shoulders over hips, (4) add on - lower hands toward feet when hinged forward, (5) re-stack shoulders over hips, send hands overhead - lateral flexion side to side, (6) repeat 1-5 on opposite side
3. Cool down (1) right foot on mat, left knee on mat, hands on either side of right foot - move forward and back for lunge stretch, (2) repeat #1 on opposite side
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 July 2026
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Restorative Lower Body Mat #23
Props: band, strap, or scarf (something to assist with a hamstring stretch)
Class notes:
1. Seated (1) legs extended, hook band over arch of feet, hands on opposite side of band - round spine & re-stack
2. Supine (1) pelvic rocks, (2) arms to T, feet mat width distance - knock knees to right fin... -
Full Body Mat #60
No props
Class notes:
1. Warm up (1) flow mermaid right and left, (2) interlace fingers - press hands forward and round spine; lift arms to ceiling and re-stack spine
2. Seated abs (1) knees bent, feet on mat, hands behind thighs - roll back to c curve, return to seated, (2) extend arms - add re... -
Abs Mat #65
Props: ball
Class notes:
1. Side lying right with ball (1) bottom arm (left arm) extends forward, resting on floor, legs extend, toes toward front corner of mat, ball on top thigh (right thigh), right hand on ball - side crunch, roll ball down leg throughout series, (2) add lift of top leg when ...
