Seal
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The Pilates Exercise: Seal
If you are looking for a fun, yet challenging, exercise on the mat, then Seal is for you! Not only is it a complete body exercise, it is an exercise that will help to increase flexibility while massaging your spine. Plus, Seal is often performed as the last exercise of a level 3 mat routine and is the perfect ending because it will make you feel great and you’ll have so much fun doing it.
The Benefits of Seal
Increases flexibility
Massages spine
Encourages full, capacious breathing
Works the C Curve
Requires precision and timing
How to Set Up for Seal
Lift your hips to front of the mat. Curl your pelvis into your center.
Reach your hands through your legs and wrap your hands around your ankles.
How to Perform Seal
Curl back so that your feet lift off the mat, holding your balance. Knees shoulder width apart and feet touching. Clap your feet together three times.
On an inhale, continue to curl back so your spine rolls back to the mat, keeping your gaze at your feet. Only roll back to your shoulder blades, avoiding your neck.
Clap your feet together again 3 times at the top.
Then on an exhale, draw in your deep abdominal muscles to help you roll back up. Reach your feet towards the mat into your starting position. Hold for a beat as you balance.
Continue this rhythm while inhaling and exhaling 4 to 6 times.
Lift feet off the floor and balance!!!
Roll back to the shoulder blades.
Roll Back on Up!
Modifications for Seal
Hold curl for balance without rolling back
Omit the claps in front of you, above you, or both
Reduce reps
Remember, Pilates is supposed to be challenging but also FUN! Joseph Pilates believed that each exercise challenges your strength, increases flexibility, encourages breathing, and makes you feel childlike. Seal is the best exercise to accomplish all of that. Stay tuned for more exercises and tips!
