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

The exercises are:
Side Lifts Simple, Side Lifts with Scissor Legs, Side Lifts with Heel Beats T-out, Side Lifts with Criss Cross, Side Bend Simple, Side Bend Simple, Side Bend with Scissor Top Leg, Side Bend with Heel Beats T-out, Side Bend with Criss Cross, & Mermaid Stretch.

The focus is:
Side Lifts: Lateral flexor stabilisation & activation, inner & outer thigh activation, balance & control.
Side Bend: Scapula stabilisation, lateral flexor stabilisation & activation, inner & outer thigh activation, balance & control.
Mermaid Stretch: Side waist stretch, & medial & lateral rotator stretch of the thigh.

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

You will need:
A Mat & a small cushion or rolled up towel.

This sequence is Part 7 of 8 segments of the Matwork xlv Class.