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

The exercises are:
100s, Roll Ups & Roll Backs.

The focus is:
100s: Abdominal endurance & spinal flexion, perturbation of your arms to facilitate your core, hip disassociation & outer thighs.
Roll Ups: Spinal articulation & spinal flexion.
Roll Backs: Abdominal endurance & spinal flexion, perturbation of your arms to facilitate your core, the sides of your back (latissimus dorsi) & the backs of your arms (triceps).

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

You will need:
A Mat, Swiss Ball & Magic Circle.

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