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How To Teach Seal Joseph Pilates Exercise
Position: 30 of 34
Previous Position: Boomerang Exercise
Next Position: Crab Exercise
Also Known As: n/a
Category: Pilates Matwork
Level: Advanced
Benefits: Trunk stabilisation. Spinal massage.
Precautions: Neck injury.
The superpower of the Seal Pilates exercise is that is both FUN and CHALLENGING. This full spinal rolling exercise requires you to control your body and avoid momentum while moving back and forth. You’ll work your body symmetrically in both directions while relying solely on abdominal strength. Seal is a great way to test your core strength and control.
6 Teaching Steps For Seal Pilates Exercise
Step 1: Sit
Sit with hips close to feet and knees bent.
Step 2: Hands
Lace hands between your legs and hold on to the outsides of your ankles.
Step 3: Feet
Feet together and knees shoulder distance apart.
Step 4: C-curve
Make a C-curve with the spine. Gaze at your abdominals. Balance with feet off the mat. Clap feet together 3x.
Step 5: Roll Back
While in the C-curve shape, inhale, and roll back to balance on shoulder blades with hips over shoulders. Clap feet 3x.
Step 6: Return
Exhale, roll through the spine to return to start with feet off the mat.
3 Top Teaching Tips For Seal Pilates Exercise
Tip 1: Scoop
Scoop your abs and make a C-curve shape with your torso.
Tip 2: Stay Curved
Stay curved the whole time (don’t throw your head and shoulders back).
Tip 3: Fun
Have fun! Seal is a fun Pilates mat exercise.
5 Beginner Modifications For Seal Pilates Exercise
Beginner Modification 1: Baby Seal
If you have back or neck pain, end at the prep stage (feet just off the mat).
Beginner Modification 2: No Claps
Omit the claps.
Beginner Modification 3: Rolling Back
Rolling Back Pilates Exercise
Beginner Modification 4: Roll Over
Roll Over Pilates Exercise
Beginner Modification 5: Roll Up
Roll Up Pilates Exercise
2 Advanced Modifications For Seal Pilates Exercise
Advanced Modification 1: Crab
Crab Pilates Exercise
Advanced Modification 2: Control Balance
Control Balance Pilates Exercise
Free Joseph Pilates Lesson Plan
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates Exercises
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
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