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

The exercises are:
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:
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 level Pilates Matwork instructors and students.

You will need:
A Mat & Chi Ball.

This sequence is part 4 of 4 in the Matwork & Small Apparatus xxii abdominal challenge.