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ONLINE PILATES: Beginners Mat Class


7 week online course in Pilates for beginners. Each week you get access to a new lesson, 7 videos in total,  which builds up to a full beginners mat routine.

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Would you like to:

  • Learn Pilates in the comfort of your own home?
  • Practice at a time that suits you?
  • Have no travel, baby sitter or parking worries?
  • Like the ability to practice the same lesson several times if you desire?
  • Learn from a leading expert in the field?

If you answered ‘yes’ to one or more of the above question then the ONLINE PILATES: Beginners Mat Class could be for you.


What do you get?
You get access to 7 Pilates lessons, each roughly 1 hour duration. A new class is added each week.

You can redo the lessons as many times as you like over the duration of the 7 weeks to perfect your skills and get greater results.


The Benefits of doing this course:

  • Enhanced Posture: Look taller, slimmer and more confident.
  • Leaner tighter Abdominals
  • Lifted and Firm Buttocks.
  • Better Core Control: your body moves with greater ease
  • Stronger more supported back musculature
  • Reduced back pain
  • Better pelvic floor control: reduce stress incontinence or recover from a weakened pelvic floor after pregnancy
  • Reduce injury risk: when you work your stabiliser system your larger muscles and your joints are better supported
  • Achieve greater Body Balance: ever noticed one side of your body stronger than the other? Or upper body stronger than the lower? This is a body balance issue. The more balanced you are the more symmetrical and attractive you look, the greater the reduction in injury risk and the better your sporting performance
  • Stress reduction: Due to the Mind/Body nature of Pilates exercise one is left with a feeling of lightness, calm and peace of mind at the end of each lesson. Pilates in escence is a moving meditation. It’s Mindfulness at its best.



ONLINE PILATES – Beginners Mat Class

7 week online course in Pilates for beginners. Each week you get access to a new lesson, 7 videos in total,  which builds up to a full beginners mat routine. 



Would you like better posture? Looking to reduce your risk of back injury or heal an existing injury. Want to tone and tighten all over? If that sounds like you then Pilates is right up your street. It’s a series of exercises performed on a mat (or in a studio with Pilates equipment) to strengthen the muscles of the core. It will train your body to move with a greater intelligence. It will correct your body’s movement strategy, releasing tight muscles and waking up dormant ones. Standing with good posture can make you look ten lbs lighter!  Not to mention how you feel when your body is stabilising and moving as Mother Nature intended. Clare is one of the most experienced Pilates educators in Ireland. She has presented internationally to other instructors in the method and is at the forefront of new developments in the Pilates world. Clare is also a specialist in corrective exercise.



“I’ve completed the beginners’ course with Clare. After each session I began to feel better and in just 6 WEEKS I noticed a drastic improvement in my back ache, despite being told by several people prior that it would take at least 6 MONTHS of classes before I’d notice any change or improvement in my health. That just goes to show what an excellent instructor Clare is.” – Ruth O’Brien


Please get clearance from your physiotherapist or Orthopedic specialist if you have joint or back problems that may make this class unsuitable for you e.g., a recent disc problem, osteoporosis or other injury. Modifications to exercises are given, however, it is up to each person to get clearance from their medical advisor before proceeding with this or any other exercise program.



Pilates Beginners Mat Course Outline

Lesson 1:

  • Goals of the course
  • History of Pilates and Philosophy
  • Appropriate clothing
  • Basic breathing mechanics
  • Finding neutral spine
  • Belly breathing on your back
  • Finding the “Connection”
  • The Dead Bug
  • Lower Abdominal Activator
  • Hip Lift
  • Beginners Side Plank
  • Neutral Spine in seated Positions
  • Seated Mermaid introductory level
  • Seated Spine Twist
  • Seated Shoulder Mobilisation

Lesson 2:

  • Belly breathing
  • Shoulder drops
  • Double reach and Melt
  • Shoulder Elevation and Depression
  • Lateral Rib Cage Breathing and Connection practice
  • Review of Lesson 1 exercises
  • Diamond Press
  • Prone Leg Lift
  • Horse Stance
  • Upper Back Breathing
  • Trunk rotation in side plane
  • Spine Stretch Forward

Lesson 3:

  • Pilates Style Breathing
  • Review of Exercises from Lesson 2
  • Head Nods
  • Head Crunches
  • Roll Up – Beginner Level
  • Side Lying
  • The Clam
  • Basic Bridging
  • Shoulder Releasing
  • Seated Spine Stretch

Lesson 4:

  • Review of Pilates Breathing
  • Shoulder Girdle Release
  • Releasing Upper Body Tension
  • Hip Releaser
  • Table Top
  • Femur/Thigh Arcs
  • Lower Back Release- Sacral Circles
  • Single Leg Kicks
  • Pilates Push Up
  • Pilates Star
  • Cracking The Walnut
  • Head on Roller Skates

Lesson 5:

  • Belly Breathing
  • Diagonal Shoulder Release
  • Elbow Circles
  • Pilates Abdominal Curl Up
  • The Hundred – Beginner Level
  • Quadruped
  • The Arrow
  • Clam Slides
  • Kneeling Hip Stretch
  • The “Z” Sit
  • Mermaid in “Z” Sit

Lesson 6:

  • The Balance Point
  • Rolling Like a Ball
  • Thigh Arc
  • Thigh Circles
  • Hip Lift
  • Buttock Stretch
  • Table Top
  • Clam Slides
  • Lower Body Spinal Rotation
  • The Swan
  • Kneeling Rotation
  • Kneeling Spinal Flexion
  • Kneeling Shoulder Mobilisation
  • Head Scoops

Lesson 7:

This Lesson represents a classic flow type of class whereby you already know all of the exercises and are working through them as a classic Pilates training experience.