Tutor: Sam, Pilates instructor

Pilates is a form of exercise which concentrates on strengthening the body with an emphasis on core strength. This helps to improve general fitness and overall well-being. In this session, Pilates instructor Sam guides you through a gentle seated Pilates exercise programme for 11 minutes. The exercises in this basic seated Pilates class will help with mobility, flexibility and strength. You will need a pillow and two tins of canned food to use as light weights.

Prep: make sure you have plenty of space, clear any potential hazards and are wearing comfortable clothes and shoes. Use a sturdy, upright chair (not an armchair).

Session time: 11 minutes

What you need to take part:

• A sturdy chair, not an armchair
• Space to stretch out and move
• Comfortable clothing and shoes/trainers
• A pillow
• 2 tins of canned food e.g. soup, baked beans
• Water