Restorative Lower Body Mat #23
May 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 May 2026
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Full Body Mat #41
No props
Class notes:
1. Supine abs (1) right knee bent, left leg extended, hands behind head - lift chest, draw left knee in; lower head, extend left leg, (2) add rotation toward left knee when chest lifts, (3) extend left leg, hands to ceiling - lift chest, lift straight left leg, reach hands ... -
Abs Mat #37
No props
Class notes:
1. Seated abs (1) knees bent, feet on mat, arms reach forward - roll back to c curve, return to seated, (2) roll back halfway, reach arms over head, return to seated, lower arms in front of shoulders, (3) roll back halfway, circle arms out and around as you return to seated... -
Full Body Mat #48
No props
Class notes:
1. Side lying on forearm, right (1) extend top leg (left leg) - lower and lift leg, (2) sweep leg forward and back, (3) point toes - draw circles in one direction, reverse direction, (4) bend both knees - clam shells, (5) lower head onto mat, bend left knee and let it rest ...
