Restorative Lower Body Mat #23
July 2026
•
21m
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 finding a gentle twist in spine, (3) repeat #2 on opposite side, (4) windshield wiper knees side to side, (5) grab strap, hook over arch of right foot, grab opposite side of band with hands - bend and extend leg, (6) hold leg extended - breathe into hamstring stretch, (7) take band in right hand - draw right leg out to right, (8) take band in left hand - cross right leg across body, (9) repeat 5-8 on opposite side, (10) remove strap, draw both knees into chest, place hands on top of knees - circle knees out wide and around, reverse direction, (11) figure four stretch right, (12) arms to T, knock knees to left, turn gaze to right, (13) repeat 11 & 12 on opposite side
3. Prone (1) place head on left forearm, gaze to right - grab right quad in right hand, (2) repeat #1 on opposite side
4. Seated (1) legs extended, hook band over arch of feet, hands on opposite side of band - round spine & re-stack
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
-
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 ... -
Full Body Mat #73
Prop: ball
Class notes:
1. Extension crunches with ball between shoulder blades (1) knees bent, feet on floor - extension crunch over ball, (2) bring right leg to table top as chest lifts and twist to right; return to starting position; repeat on left side; continue moving side to side, (3) paus...
