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

The exercises are:
Flight Variations (Simple, Single Arm Overhead, Single Arm Overhead with Side Bend, Double Arm Overhead, Double Arm Overhead with Side Bend) & Child’s Pose.

The focus is:
Flight Variations: Prone torso stability & balance, spine extensors, lateral flexion (side bend), arm abduction & adduction (sideways movement of arms) & inner thigh activation.
Child’s Pose: Spine extensor stretch.

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.