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

The exercises are:
Side Lifts with 3rd & 4th Position Arms, & Kneeling Side Stretch.

The focus is:
Side Lifts with 3rd & 4th Position Arms: Coordination, balance, lateral stabilisation & the activation of obliques (lateral flexors & rotators, which are involved in bending your waist sideways).
Kneeling Side Stretch: Side waist stretch.

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

You will need:
A Mat & Swiss Ball.

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