11. Mermaid
Muscular focus: side stretch
Tips: Keep your body flat as you stretch sideways, as if you are between two sheets of glass. Keep the hip on your stretching side down.
Tips: Keep your body flat as you stretch sideways, as if you are between two sheets of glass. Keep the hip on your stretching side down.
12. Swan Prep
Muscular focus: back extensors, abdominal stretch
Tips: Swan provides a wonderful counter stretch to the many forward flexion exercises that we do in Pilates.
Tips: Swan provides a wonderful counter stretch to the many forward flexion exercises that we do in Pilates.
13. Wall Roll Down
Muscular focus: abdominals, back and hamstring stretch
Tips: Use this exercise as a transition from doing your Pilates routine to carrying good posture into your daily life.
Tips: Use this exercise as a transition from doing your Pilates routine to carrying good posture into your daily life.




