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

The exercises are:
Rolling, Toe Dips & Single Arm Balance, Toe Dips with Twist & Single Arm Balance, Single Leg Stretch & Single Arm Balance, Single Leg Stretch with Twist & Single Arm Balance, Bus Driver & Twist, Bus Driver Lowers & Twist, & Side to Side with Feet Down.

The focus is:
Rolling: Spinal flexion, spinal massage, balance & control.
Toe Dips & Single Arm Balance: Abdominal endurance, spinal flexion, hip disassociation, & single arm balance challenge.
Toe Dips with Twist & Single Arm Balance: Abdominal endurance, spinal flexion & rotation, hip disassociation, & single arm balance challenge.
Single Leg Stretch & Single Arm Balance: Abdominal endurance, spinal flexion, hip disassociation, & single arm balance challenge.
Single Leg Stretch with Twist & Single Arm Balance: Abdominal endurance, spinal flexion & rotation, hip disassociation, & single arm balance challenge.
Bus Driver & Twist; Bus Driver Lowers & Twist: Abdominal endurance, spinal flexion & rotation, & hip disassociation.
Side to Side with Feet Down: Spinal rotation.

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 5 of 9 segments of the Pilates on the Ball xxiii Class.