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

The exercises are:
Pelvic Bridge with Magic Circle Squeezes, Pelvic Bridge with Leg Circles & Magic Circle Squeezes, & Gluteal Stretch.

The focus is:
Pelvic Bridge with Magic Circle Squeezes: Pelvic stability, balance, & the activation of your spine extensors, glutes, hamstrings (back of thighs); pectoralis major & anterior deltoid (horizontal adduction, which involves your chest muscles).
Pelvic Bridge with Leg Circles & Magic Circle Squeezes: Pelvic stability, balance, & the activation of your spine extensors, glutes, hamstrings; pectoralis major & anterior deltoids.
Gluteal Stretch: Co-activated glute 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 3 of 9 segments of the Pilates on the Ball xxiii Class.