Description: The Seal , from the Pilates Mat Repertoire, is a moving exercise like Rolling Like a Ball, but with more coordination and control required. ?It is all about control, balance, and strength. It? the second easiest of the rolling exercises to perform after Rolling Like a Ball. ?The position of the legs and arms and the clapping makes a big difference.Start Position: Begin in a balanced position seated off of the sit bones with your legs flexed, laterally rotated and feet together. ?Your arms are reaching through the legs and your hands are holding onto your ankles. ?Spine is flexed in a C-curve. ?Head is flexed forward in line with the spine, not jammed into the chest.To Perform the Exercise: _Inhale as you increase the flexion in the spine and roll back onto the mat onto the upper thoracic spine. ?Then clap your feet together three times. ?Then exhale, keeping the spine flexed and increasing the tension on the abdominals to roll back to the start position just off of the sit bones and again clap your feet together three times. Complete 5-8 reps.

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