Helen Tardent from Pilates Moves & Emergy Pilates guides you through an intermediate-advanced level Matwork & Small Apparatus sequence.

The exercises are:
Pelvic Bridge Simple, Pelvic Bridge with Rainbow Legs, Gluteal Stretch, Hamstring Stretch & Leg Circles.

The focus is:
Pelvic Bridge: Pelvic stability, balance, spine extensors, gluteal & hamstrings activation.
Glute & Hamstring Stretch: co-activated gluteal stretch & hamstring stretches.
Leg Circles: Pelvic stability, hip disassociation & anterior thigh (quadriceps & hip flexors).

This sequence is suitable for:
Low-risk apparently healthy intermediate-advanced Pilates Matwork instructors & students.

You will need:
A Mat, Swiss Ball & a Freeform Board.

This sequence is one segment of the Pilates on the Ball xxi Class.