Intermediate Pilates with Weights: Upper Body Strength
Copyright © 2025 Core Concepts Pilates & Rehabilitation Inc., All rights reserved.
Recorded: 7 February 2022
Therapist: Marelize Badenhorst
Equipment: 2x 1kg Handweights
Class Description: The importance of breath in Pilates is highlighted, particularly how coordinated breathing enhances movement and core activation, especially when incorporating weights. This session emphasizes shoulder mobility, core stability, and upper body strength through a series of exercises including arm rotations, pelvic tilts, leg taps, chest work, and side-lying rotations. You'll need two handheld weights (approximately 1 kg each) or suitable substitutes like full water bottles or canned goods of equal weight. Get ready for a full-body workout with a focus on precise movement and mindful muscle engagement!
CHAPTERS:
00:00 Welcome and Introduction
00:50 Shoulder Rotation with Weights
02:07 Weight Hold with Pelvic Tilt
03:12 Table Top Leg Taps with Weight Hold
04:27 Weight Pull Down with Leg Extension
05:07 Side Arm Float with Leg Hold
06:04 Leg Circles with Weights
07:39 Spine Articulation with Weights
08:23 Seated Crunch with Weights
09:03 Side Lying Arm Lift and Rotation
11:01 Side Lying Arm Hinge with Weight
12:01 Triceps Extension with Weight
13:19 Side Leg Lifts with Weight
14:50 Cross Leg Stretch
15:11 Forward Stretch
15:36 Leg Stretch in Seated Position
15:59 Side Lying Arm Lift and Rotation Other Side
17:27 Side Lying Arm Hinge Other Side
18:46 Triceps Extension Other Side
20:04 Side Leg Lifts Other Side
22:14 Prone Arm and Back Extension with Weight
26:15 Prone Arm Circles
27:38 All Fours Cat Cow Stretch
29:00 Bird Dog with Pulses
30:05 Chest to Mat Stretch
31:23 Squat Balance
32:27 Plank Hold
33:03 Hip Push Up Stretch
35:37 Side Balance with Leg Lift
40:34 Roll Up with Weights
Octiv: 30/05/2025 (52)
Core Concepts Pilates and Rehabilitation Inc.
Tel: +27219752318 / Email: [email protected] / www.coreconceptspilates.co.za