Elaine O’Doherty from Pilates Moves & Emergy Pilates guides you through a beginner-intermediate level Small Apparatus sequence.

The exercises are:
Abdominals, Prone Swan & 100’s, Side Lying Obliques, Seated Spine Twist, Upper Body, Inner Thigh Squeezes and Pelvic Curl, Side Lying Glutes, Stretches.

The focus is:
Abdominals: Abdominal endurance.
Prone Swan & 100’s: Back extensors, shoulder strengthening.
Side Lying Obliques: Obliques.
Seated Spine Twist: Spinal rotation, pectoral strength.
Upper Body: Latissimus dorsi (lats) and biceps.
Inner Thigh Squeezes and Pelvic Curl: Inner thighs, spinal articulation, glutes and hamstrings.
Side Lying Glutes: Glutes.
Stretches: Hamstring, inner and outer thigh stretch.

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

You will need:
A Mat & magic circle

This series is also broken down into mini-workouts that may be purchased separately in 8 parts (Part 1 through to & including Part 8) if you prefer to pick & choose your focus.