30 minutes mat Pilates – class 2

Here’s another 30 minutes Pilates class for you to do at home. The class is a recording from one of my online classes.

Make sure you have plenty of space around you but also feel free to use a chair, a table or even the wall if you struggle with balance. It’s ok to stop and rest if needed.

I always mention about the 5 R’s at the beginning of my classes but I had to cut this part from my recording.

You can use the 5 R’s to keep all the movements pain free and under control (being able to breathe and maintain the spine in the correct position or move it correctly).

The 5 R’s are:

Resistance:
Change the resistance, in this case against gravity, with the angle of your legs and arms. In some cases not using your legs or arms.

Range of movement:
Making the movement as big as it’s comforable and controled.

Rithm:
Performing the movement slower or faster. Most of the time slower for more intensity, keeping muscles under tension and stretched for longer.

Rest:
Stop and rest when needed. If you lose control or if the movement becomes uncomfortable (painful).

Repetitions:
Do less repetitions of a particular movement or if its a sequence of exercises and a particular movement becomes too much, come back to a previous exercise you could perform comforably.

With all this in mind, enjoy the class.