Pilates Seal Exercise:

• Sit on the mat with the soles of your feet touching the mat and your knees slightly open

• Bring your hands to the inside of your thighs and wrap your arms under your knees

• Reach around to the outside of your ankles and grab your feet

• Inhale as you lift your feet off the ground

• Exhale as you roll back

• Inhale as you roll up

• Balance on your sit-bones and clap your heels together three times (like a seal clapping its flippers together)

• Repeat 5 to 8 times

• Your head and neck should never touch the mat-roll on your upper back only

• The Seal exercise eases spinal tension, enhances your coordination and balance and develops core control.



Pilates Leg Circles Exercise:

• Lie on your back with your legs extended and your arms by your sides

• Lift your right leg to a 90-degree angle, with your toes toward the ceiling in a natural foot position
(neither pointed nor flexed)

• Repeat 5 times and reverse directions, moving your leg in counter-clockwise circles

• Inhale as you move your leg clockwise through the first half of the circle; exhale as you complete a full leg circle

• Switch legs and repeat

• Make sure that your hips do not roll or move

• The Leg Circles Exercise strengthens your abdominals, your quadriceps, and your back, tones and trims your hips and thighs and increases circulation in your hips and joints.



Pilates Side Kick Front Exercise:

• Lie on your left side on the back edge of your mat

• Bend at the waist and extend your legs at a 45-degree angle toward the front of your mat
(so your body looks like a banana)

• Straighten your left arm and rest your head on it

• Place the palm of your right hand on the mat in front of your chest

• Lift your right leg to hip level

• Inhale as you swing your right leg forward, adding a fast mini-kick at the end of the sweep

• Exhale as you swing your right leg back, adding a fast mini-kick at the end of the sweep

• Repeat 5 times

• Lie on your right side and switch legs

• Make sure your hips stay stacked on top of one another

• The Side Kick Front Exercise tones your hips, thighs and buttocks, trims your outer thigh area and stretches your hamstrings

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