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

The exercises are:
Neutral Pelvis, Neutral Spine, Breathing, Pelvic Roll Up, Pelvic Hover with leg Slides, Side to Side, Preparation for Abdominals & Preparation for Twist with Leg Slides.

The focus is:
Establishing neutral pelvis & spine awareness.
Establishing diaphragmatic breath & activation, & lengthening of your transversus abdominus & pelvic floor through breath.
Spinal flexors, extensors & rotators, pelvic stability & hamstrings.

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

You will need:
A Mat & a pair of Sliders.

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