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

The exercises are:
Prone Chest Squeezes I, II, II; Prone Lat squeezes, Prone Triceps Lifts, Prone Shaving & Child’s Pose.

The focus is:
Prone Chest Squeezes I, II, II: Prone torso stabilisation, co-activation of the 3 spinal joint complexes (lower, middle & upper back, & neck), spine extensor endurance (muscles either side of your spine) & the activation of pectoralis major & anterior deltoid (horizontal adduction, which involves your chest muscles), & pectoralis major & coracobrachialis (shoulder flexors, which are involved in lifting your arms).
Prone Lat squeezes: Prone torso stabilisation, co-activation of the 3 spinal joint complexes, spine extensor endurance & the activation of latissimus dorsi, pectoralis major, teres major & triceps brachii (arm adductors, which are involved in bringing your arm from out to the side to your body).
Prone Triceps Lifts & Prone Shaving: Prone torso stabilisation, co-activation of the 3 spinal joint complexes, spine extensor endurance & the activation of triceps (back of arms).
Childs Pose with Chest Stretch: Spine extensor stretch & chest stretch.

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