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

The exercises are:
Diamond Variations & Child’s Pose.

The focus is:
Diamond Variations: Prone torso stabilisation, co-activation of the 3 spinal joint complexes (lower, middle & upper back, & neck), spine extensor endurance, upper back activation, gluteal & hamstrings (back of thighs).
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 & a Long Foam Roller.

This sequence is Part 6 of 9 segments of the Pilates on the Ball xxxix Class.