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

The exercises are:
Preparation for 100s, 100s, Roll Ups Simple, Roll Ups with Knee Bends Hold, Roll Ups with Knee Bends Hold & Roll Backs with Clock Arms.

The focus is:
Preparation for 100s: Abdominals & flowing movement.
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 & rotation.

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

You will need:
A Mat, Swiss Ball & a Freeform Board.

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