The exercises are:
1. Inner thigh squeezes and pelvic curl
2. Seated spine twist
3. Side lying glutes
4. Side lying obliques
5. Prone swan & 100’s
6. Upper body
7. Abdominals
8. Stretches

The focus is:
Focus of each exercise
1. Inner thighs, spinal articulation, glutes and hamstrings
2. Spinal rotation, pectoral strength
3. Glutes
4. Obliques
5. Back extensors, shoulder strengthening
6. Latissimus dorsi (lats) and biceps
7. Abdominal endurance
8. Hamstring, inner and outer thigh stretch

This sequence is suitable for:
Low-risk apparently healthy participants, beginner/progressive level Pilates Matwork instructors and students.

You will need:
Mat & a Magic Circle