Today we practice together a pilates sequence based on the seal exercise, perfect for strengthening and toning the abdominals, thus avoiding tissue sagging. Not only that, this sequence is also useful to improve back flexibility and balance.
You are seated. The legs are bent in front of you. Place a ball or pillow between the back of your thighs and your calves. The hands are on your ankles and the back is straight. Create space around the navel by activating the abdominals and roll backwards with the back. Then roll forward back to the starting position by opening your shoulders. Continue 6 times. The ball helps work your abs more.
Then repeat the exercise, but without the ball and taking care to keep the heels close to the buttocks.
Still sitting, the knees are spaced apart while the feet are in contact. Pass your arms between your legs and place your hands on the outside of your ankles. Create space around the navel and roll back to the back, then forward, returning to the starting position. Repeat 6 times.
And now the complete exercise of the seal. Maintaining the position of the previous exercise, clap your feet together for three times, then roll backwards. Slow down the movement and clap your feet together for three times again, roll forward and return to the starting position. Repeat for 6 cycles.