This upper body and core strength class focuses on the triceps, shoulders, obliques and deep core stabilisers.

Using a single light and medium dumbbell along with a Pilates ball, you'll move through two single sided sequences designed to build strength, stability and control.

We begin in a four point kneeling position with the ball beneath one hand to create instability through the trunk. Here you can expect light rows, tricep sweeps, tricep push ups and an optional bird dog variation to challenge the shoulders, core and upper back while gently moving through spinal flexion and extension.

From there, we transition into a kneeling sequence using a medium weight, combining bicep curls and shoulder presses with a weighted oblique side bend. With the ball rolling along the outer thigh, you'll move through lateral flexion to strengthen the obliques while improving mobility through the side body.

We repeat both sequences on the second side before finishing with an unweighted reverse bridge, placing the ball between the inner thighs to challenge the triceps, front of the shoulders and deep core.

This class emphasises slow, controlled movement, making it the perfect session to build upper body strength while improving core stability, all while staying situated on the mat.

IMPORTANT DISCLAIMERS
If you are pregnant, please consult your healthcare professional before participating in any exercise program.

If your pregnancy is considered “high risk” for any reason, or if you have certain health conditions that may create additional risks from exercise, you should not take classes within this program.

Please remember that each pregnancy is different, and every woman’s health and fitness level is unique, you should monitor your intensity level throughout each class, and adapt the exercises to fit your own comfort and fitness level.