Beginner Progression – Class 8 of 10

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You're on the home stretch in our beginner series, on your way to a full intermediate practice! In your 8th class, Alisa Wyatt takes you through an ab-burning, core-building warm up before slowing down to build on the extension exercises you've been preparing. This time, you're working on full expression of Swan Dive, Single Leg Kicks and Double Leg Kicks, plus a preparation for the Neck Pull and a full Teaser. Filmed at Pilatesology Studio in Hermosa Beach, CA. Next Class Quick Start Home

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  1. Britta Ellwanger 1 month ago

    Hi Alisa,

    I notice on any movement where we are laying down and need to stretch our legs by lifting them up in the air and alternating the leg we pull them towards us, or on the exercise where we do circles with our legs while laying down that I am very tight and not able to bring my leg as close to me while still keeping it straight. Is this something that requires additional exercises to work on so I can do the movement correctly, or does it just take time to improve flexibility and all I need to do is continue doing these same routines?

    Another question I have is that I can’t roll myself up with the final seal movement. Are there any recommendations for what I should for that movement to improve?

    Thank you!

    • Alisa Wyatt Author

      Hi Britta,
      Welcome to the tight hamstrings club my friend. You are not alone in having a hard time getting your leg straight when they are in the air, it’s one of the most common things we deal with in Pilates. The good news is, your flexibility will be the first thing to improve and it is usually pretty dramatic. Try this–before you do your next workout, stand with bare feet and try to touch your toes with straight legs. Note where you are able to reach. Repeat this after your workout and let me know what happened ;).
      For your question about having a hard time getting back up on the Seal–are you able to roll smoothly in Rolling Like a Ball and Open Leg Rocker? Let me know, but in the meantime try doing the Seal without the clapping of the legs. This tips video might have something that can help as well:

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