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

The exercises are:
Neutral Pelvis & Supine Neutral Spine, Supine Magic Circle Squeezes I, Pelvic Roll Up with Overhead Arms, Side to Side, Preparation for Abdominals & Preparation for Twist.

The focus is:
Neutral Pelvis & Supine Neutral Spine: Establishing supine neutral pelvis & spine awareness.
Supine Magic Circle Squeezes I: Activation of leg adductors (inner thighs).
Pelvic Roll Up with Overhead Arms: Spinal articulation, shoulder mobilisation, & the activation of lower abdominals, glutes, hamstrings (back of thighs), & leg adductors.
Side to Side: Spinal rotation, balance challenge, & leg adductors.
Preparation for Abdominals: Spinal flexion & leg adductors.
Preparation for Twist: Spinal flexion & rotation, & leg adductors.

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