Full Body Mat #08
June 2026
•
19m
No props
Class notes:
1. Side lying left (1) extend top leg (left) - lower and lift leg, (2) sweep leg forward and back, (3) draw circles in one direction, reverse direction, (4) bend left knee and place on mat, extend right leg long, flex right foot - lower and lift bottom leg (right), (5) little pulses up and down, (6) draw circles in one direction, reverse direction, (7) bend both knees, clam shells, (8) bouncing clam
2. Supine abs (1) single leg stretch, (2) double leg stretch, (3) single straight leg stretch, (4) double straight leg stretch, (5) criss cross
3. Repeat side lying series from #1 on opposite side
4. Prone (1) cobra rolls, (2) extend arms by hips, hover feet - swim legs, (3) continue to swim legs - sweep arms forward and back, (4) pause with arms over head - swim arms and legs
5. Bird dog (1) bend and extend left leg, (2) add right arm, drawing elbow to knee, (3) reach arm and leg out long and hold - lower and lift arm and leg (4) open and close arm and leg, (5) repeat 1-4 on opposite side
6. Forearm plank (1) hold plank, (2) flow forearm plank to forearm pike, (3) hold plank - alternate tapping knees to mat
7. Cool down (1) child’s pose, (2) walk hands to right side of mat, finding stretch through left side of body, (3) walk hands to left side of mat, finding stretch through right side of body
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 June 2026
-
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... -
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... -
Upper Body Mat #47
Props: light set of weights
Class notes:
1. Kneeling single arm with weight (1) weight in right hand, elbow bends, forearm across midline of body - external rotation in bent arm, open to T, draw elbow back by waist, internal rotation in bent arm, (2) keep arm straight - open to T, move arm forwa...
