10 Minute Layered All Fours Pilates Series
By Olivia Griffiths
Pilates Instructor & Nutrition Coach
This one builds. A 10 minute all fours kneeling series where we layer things up step by step to challenge your core, glutes, and upper body stability. It’s controlled, it’s focused, and by the end your whole body will be switched on. Grab your dumbbell and a block, and let’s go!
Instructions
Step 1
We start in an all fours kneeling position. One leg extends long behind you while the opposite arm reaches forward holding your dumbbell. From here we tap the hand and leg down toward the mat and lift back up. It’s all about balance, control, and finding that deep core connection straight away.
Step 2
From there we move into a shoulder press. Staying in that same position with the leg lifted, press the dumbbell up toward the ceiling, then lower with control as you tap the hand and leg back down. This starts to bring in that upper body strength while your core works overtime to keep you steady.
Step 3
Next we take away the tap and keep the leg lifted as you go into just the shoulder press. This is where it really kicks in. Your glute is firing to hold the leg, your shoulder is working through the press, and your core is locking everything into place.
Step 4
Then we layer it again into a weighted bird dog with a shoulder press. Extend, hold, press, and control. Slow and intentional, making sure you’re not rocking through the hips.
Step 5
From here we transition into side plank rotations with your hand on a block. The block gives you that little bit of elevation so you can rotate deeper through the torso. Open up, then thread under, really working through the waist and shoulders.
Step 6
We then add a crouchback. From your plank position, send the hips back slightly before returning forward into your rotation. It gives you a moment to reset while still keeping the body working and connected.
Step 7
To finish, we take it back to all fours and repeat the sequence, this time placing your grounded knee onto the block. That added instability means your core has to work even harder to keep you balanced while you move through the same layered series again.
Workout Notes
It builds, it challenges, and it leaves you feeling strong through every angle.
No Pilates block? No problem. A thick hardback book works just as well – think an encyclopaedia, a large cookbook, or anything with a bit of height and a flat, stable surface.