Full Body Mat Flow #31
March 2026
•
21m
No props
Class notes:
1. Warmup (1) flow mermaid right to left, with forward flexion when moving side to side
2. Side lying right (1) both legs straight, top leg (right) lowers and lifts, (2) hover right leg - lower and lift bottom leg (left), (3) connect feet - both legs lower and lift, (4) hover both legs - scissor feet, (5) rest legs on mat, bottom arm (left) extends forward resting on floor, right hand behind head - side crunch, (6) add lift of right leg when in side crunch, (7) lift both legs when in side crunch, (8) side crunch and hold - scissor legs
3. Bridging (1) feet wide, externally rotated - articulate lower and lift, (2) hold in high bridge - knees open and close, (3) lift heels - hinge lower and lift, (4) hold in high bridge - knees open and close
4. Repeat side lying series from #2 on opposite side
5. Prone (1) reach arms back - swim arms and legs, (2) reach arms forward - swim arms and legs, (3) swim feet, sweep arms forward and back, (4) child’s pose
6. Plank (1) cat/cow, (2) flow plank to pike
7. Reverse table top (1) hips on mat - bend and extend elbows, (2) reverse table top, hips lifted - tricep dips
8. Supine abs (1) double leg stretch, (2) bicycle legs, (3) scissor legs, (4) double straight leg stretch
9. Cool down (1) seated, arms to ceiling - grab right wrist with left hand, lateral flexion to left, (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 March 2026
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Upper Body & Abs Mat Flow #04
Props: light set of weights
Class notes:
1. Side kneeling upper body with weights, left (1) right knee on mat, left leg extended, right hand on mat, left hand to ceiling, palm faces forward - lower left arm forward, stop when hand is in front of shoulder, lift arm up, stop when hand is above sho... -
Full Body Mat Flow #29
No props
Class notes:
1. Seated abs (1) knees bent, feet on mat, hands behind hamstrings - roll back halfway in c curve, return to seated, (2) roll back halfway and hold, reach arms forward - continue moving forward and back keeping spine rounded, (3) genie forearms, twist to left, lean back, re... -
Abs Mat Flow #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 ...
