The exercises are:
Side Lifts with Semi-Circle Arms, Side Lifts with Magic Circle 100s, Side Lifts with Figure-8 & Foam Roller, Side Lifts with Teapot Arms, Side Lifts with High V into T-Arms, Robyn’s Side Lifts, Side Lifts with Magic Circle Squeezes, Side Lifts with Hand Weights & Kneeling Side Stretch.

The focus is:
Side Lifts with Variations: Balance, coordination, lateral flexion, lateral stabilisation & activation (side waist).
Kneeling Side Stretch: Side waist stretch.

These sequences are suitable for:
Low-risk apparently healthy intermediate-advanced Pilates Matwork instructors & students.

You will need:
A Swiss Ball, sturdy wall, Magic Circle, Foam Roller & Hand Weights.

This series is a combination side waist sequences from various Pilates on the Ball Classes at Pilates Moves & Emergy Pilates studios.