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

The exercises are:
Pelvic Bridge Variations (Reverse Single Leg Around the World in Parallel & Turn Out), 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, balance, 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 & Chi Ball.

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