Pilates Mat Class Guide with Nicole

Apr 16, 2025

Pilates Mat Class - Move with Nicole

Introduction

  • Instructor: Nicole
  • Class Type: Mat Pilates (classically inspired)
  • Equipment Needed: None, just a mat

Warm-Up

  1. Starting Position: Cross-legged, sitting tall

    • Hands on knees
    • Breathing Sequence:
      • Inhale: Arch spine, chest up
      • Exhale: Round spine, gaze to navel
    • Repeat sequence 3 times

  2. Twist and Side Bend:

    • Inhale: Arms up
    • Exhale: Twist to right, left hand on right knee
    • Inhale: Right arm up, side bend to left
    • Repeat on opposite side

Core Engagement Sequence

  1. Seated Core Work:

    • Feet hip-distance apart, spine lengthened
    • Sequence:
      • Exhale: Round spine, chin to chest
      • Inhale: Slide hands forward, reach forward
    • Option to release arms in line with shoulders

  2. Twisting Sequence:

    • Forearms stacked, twist left/right
    • Add arm opening and shoulder awareness

Main Workout Highlights

  1. Leg and Core Work:

    • Tabletop position, imprint spine
    • Leg lowers with alternating legs
    • Single Leg Stretch:
      • Extend one leg, pull opposite knee in
    • Roll-ups:
      • Inhale: Roll up, exhale: Reach forward

  2. Leg Circles:

    • Supine, legs extended one at a time
    • Focus on keeping hips stable

  3. Crisscross:

    • Elbow to opposite knee, maintaining core stability

Side Series

  1. Side Leg Lifts:

    • Lying on side, lift legs focusing on waist
    • Bottom leg lift for inner thigh engagement

  2. Side Crunches:

    • Arm overhead, crunch to side
    • Add leg lift for additional challenge

  3. Scissors:

    • Alternating legs to increase core control

Side Planks and Bends

  1. Side Plank Variations:

    • Plank with hip lifts
    • Add hip pike for challenge

  2. Mermaid Stretch:

    • Seated side stretch

Prone Series

  1. Prone Back Work:

    • Lift chest, extend legs
    • Combine with upper back and arm extension

  2. Heel Beats:

    • Legs extended, heels together, beating

Cool Down

  1. Child’s Pose to Cobra Flow:

    • Ripple spine forward and back

  2. Stretch Series:

    • Seated forward fold and twists for spinal flexibility
    • Final seated side stretches

Closing

  • Thank you for practicing
  • Encouragement to subscribe and engage with the channel
  • Location mention: Goyang Island, Thailand

Note: The session is designed to slowly build intensity and maintain focus on breath-movement connection throughout the class.

Full transcript