Abs, Hips & Thighs is a favourite Mat Pilates class at Body Harmonics. It’s a great way to feel every inch of your midriff, hips and legs from every angle and every direction. In this class, we draw on our Pilates Mat repertoire and Vertical repertoire to help sculpt and contour the waist, hips and thighs.

Here’s a sample Abs, Hips & Thighs class for you to try on your own or with your class participants. No equipment or small apparatus is required. Just a mat and some open space.

Enjoy!

Standing Series (have roller nearby for balance)

Start by opening up the upper body…

  • lateral arm arcs
  • sagittal arm arcs
  • spine rotation w/ hands on head
  • spine side bending w/ hands on head

Start to focus on the lower body

  • hip hinge (standing elephant from Body Harmonics Vertical Repertoire)
  • mini squats
  • squats with arm arcs
  • heel bumps (stand tall and lift and lower heels with some impact
  • hip hinge
  • mini lunge
  • relevé, fast
  • relevé, slow
  • roll down to downward dog
  • heel prances
  • double heel press into floor
  • walk hands back and roll up to a squat
  • squat with waving cat
  • squat with airplane arms
  • saw
  • standing mermaid
  • relevé wth little steps four to the left and four to the right
  • squats
  • mini lunge
  • lunge, hold and do arm arcs
  • lunge + spine rotation
  • lunge + spine rotation and opposite hand to forward foot
  • single leg stance with spine rotation
  • single leg stance with spine side bend
  • mini jumps
  • roll down to downward dog and then transition down to quadruped

Quadruped (roll up to kneeling periodically to give wrists a break)

  • hip extension + knee flexion
  • hip extension + circles
  • hip extension + hip abduction and adduction

Left Side Bridge (may need to go supine and do ab curl series to break up the weight bearing on the one arm)

  • side bends
  • side bridge
  • side bridge + arm arc
  • side bridge with long legs (side plank)

Ab Curl Series

  • ab curl
  • ab curl + table top legs
  • ab curl + mini leg slides forward and back
  • ab curl + toe dips
  • ab curl + bicycle legs
  • criss cross
  • double leg stretch with one hand behind head

Right Side Bridge (may need to go supine and do ab curl series to break up the weight bearing on the one arm)

  • side bends
  • side bridge
  • side bridge + arm arc
  • side bridge with long legs (side plank)

1/2 Roll Back Series

  • 1/2 roll back
  • 1/2 roll back + hip fold
  • 1/2 roll back + arm arcs
  • roll up
  • 1/2 teaser

Right Side Lying Leg Series

  • hip abduction
  • hip circles
  • karate kicks
  • side kick
  • heel beats
  • developpé

Quadruped (roll up to kneeling periodically to give wrists a break)• hip extension + knee flexion

  • hip extension + circles
  • hip extension + hip abduction and adduction

Left Side Lying Leg Series

  • hip abduction
  • hip circles
  • karate kicks
  • side kick
  • heel beats
  • developpé

Quadruped

  • knee hover
  • knee hover + pelvic and spinal rotation (“swing legs side to side”)
  • plank
  • downward dog, walk hands to feet and roll up

Standing Series

  • hip hinge (standing elephant from Vertical Repertoire)
  • mini squats
  • squats with arm arcs
  • heel bumps (stand tall and lift and lower heels with some impact)
  • hip hinge
  • mini lunge
  • squat with waving cat
  • squat with airplane arms
  • saw
  • standing mermaid
  • lunge, hold and do arm arcs
  • lunge + spine rotation
  • lunge + spine rotation and opposite hand to forward foot
  • single leg stance with spine rotation
  • single leg stance with spine side bend
  • mini jumps
  • roll down to finish