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

The exercises are:
100s Lowering, Roll Ups & Roll Backs (Simple, Roll Backs with Single Leg Knee Lift, Roll Backs with Single Leg Extension, Roll Backs with Twist & Single Leg Extension, Roll Backs from Diamond Legs Feet Down, Roll Backs with Single Leg Diamond Lift, Roll Backs with Single Leg Extension Side & Roll Backs with Twist & Single Leg Extension Side).

The focus is:
100s: Abdominal endurance & spinal flexion, perturbation of your arms to facilitate your core & hip disassociation.
Roll Ups: Spinal articulation & spinal flexion.
Roll Backs Simple, Roll Backs with Single Leg Knee Lift, Roll Backs with Single Leg Extension: Spinal flexion, lower abdominal endurance & hip flexors.
Roll Backs with Twist & Single Leg Extension: Spinal flexion & spinal rotation, lower abdominal endurance & hip flexors.
Roll Backs from Diamond Legs Feet Down, Roll Backs with Single Leg Diamond Lift, Roll Backs with Single Leg Extension Side: Spinal flexion, lower abdominal endurance & hip flexors.
Roll Backs with Twist & Single Leg Extension Side: Spinal flexion & spinal rotation, lower abdominal endurance & hip flexors.

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

You will need:

A Mat, Swiss Ball & Chi Ball.

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