Full Body Mat Flow #08
March 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.
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