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

The exercises are:
Lunge Combo Stretches, Scooters, Standing Clams, Fold Over Glutes & Standing Glute Stretch.

The focus is:
Leg Circles: Pelvic stability, hip disassociation, anterior thigh (quadriceps & hip flexors), chest (pectoralis major), sides of your back (latissimus dorsi) & backs of your arms (triceps).
Lunge Combo: co-activated hip flexor, hamstring & inner thigh (adductor) stretches.

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

You will need:
A Freeform Board & Ballet Barre/stable high-backed chair to balance your hands on.

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