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 with Magic Circle Variations.

The focus is:
100s: Abdominal endurance, spinal flexion, hip disassociation & the activation of pectoralis major & anterior deltoid (horizontal adduction, which involves your chest muscles), & leg adductors (inner thighs).
Roll Ups: Spinal articulation & spinal flexion.
Roll Backs: Abdominal endurance, spinal flexion & activation of anterior deltoid, pectoralis major & coracobrachialis (shoulder flexors, which are involved in lifting your arms) & pectoralis major & anterior deltoid.

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

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

This sequence is Part 2 of 9 segments of the Pilates on the Ball xxiii Class.