The Seal is a fun as well as challenging Pilates exercise which is done on a mat. This full spinal rolling exercise requires that you to control your body in addition to avoiding momentum while \u2013 at the same time – moving back and forth. You must also work your body symmetrically in both directions while relying only on abdominal strength. The Seal is a phenomenal way to test your core strength in addition to your control.<\/p>\n
The Seal is a similar movement to rolling like a ball which is done in the basic section, except that the Seal challenges coordination and balance more. The spine will still remain in a \u2018c\u2019 curve flexion during the entire exercise.<\/p>\n
Sit balancing on your sit bones with your back flexed in a \u2018c\u2019 curve position. You legs will be bent at the knees<\/a> and your feet will be elevated off the floor. Your hands are placed on the inside of your legs and hold onto your ankles.<\/p>\n Inhale and carefully roll your flexed body backwards into the mat, one vertebra at a time. Clap your feet together, three times, and do not let your cervical spine or head touch the mat.<\/p>\n Exhale and keeping the abdominals contracted, roll back articulating your vertebrae onto the mat and return to your starting position. Clap your feet together three times when you have returned to your seated position.<\/p>\n Perform between five and 10 reps per set.<\/p>\n Muscles worked:<\/p>\n