Pilates exercises explained
Seal
The Pilates exercise "Seal", the "Seal", supports the flexibility of the spine, massages the muscles as in "Rolling like a Ball" and promotes dynamic stabilization. The clapping of the feet also promotes coordination.
"Rolling like a ball" is a preparatory exercise for the Pilates exercise "Seal".
Exercise description
We sit in an upright position and from this we begin to round the back by activating the abdominal wall and pulling the pubic bone towards the sternum. At the same time we lift the legs bent in external rotation and bring the feet towards each other, placing the hands around the back of the feet from the inside out. The feet touch each other, the gaze goes towards the floor. We are round like a ball and try to maintain this roundness throughout the exercise.
With the inhalation, we dynamically roll up to the shoulder blades, balance on the upper back and clap our feet 3 times.
With the exhalation we roll back to the starting position. Balance on the buttocks and again clap the feet 3 times.
We repeat the exercises about 5 to 8 times.
Pro Tip From Maria
The less you work with momentum here, the more controlled you can perform the exercise.
Imagine that you are in a big balloon that is rocking you softly back and forth.
Video with the brief explanation of the Pilates exercise Seal
Most common errors
Neck and head touch the floor.
Assistance
What can you do if the exercise is too difficult?
Start by clapping your feet 1 time.
When rolling, focus primarily on the abdominal muscles to maintain dynamic leadership.
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