Pilates Seal

A Pilates core and balance exercise performed in a seated V-position with leg circles and bouncing motions, developing core control and hip mobility.

Instructions

1. Sit on the mat and bend your knees, bringing your feet toward your glutes.
2. Place your hands on the mat, one hand on each side of your body between your feet.
3. Engage your core and lift your feet off the ground, creating a tucked position with your knees at chest level.
4. Keeping your hands in place, gently bounce your body up and down, creating a rocking motion.
5. Perform 5-8 bounces, then place your feet back on the mat.
6. Repeat for the desired number of sets.

Tips

• This exercise develops exceptional core control, balance, and stability while providing a fun, dynamic movement.
• The bounce should be gentle and controlled, coming from your core and hip flexors, not from jerking movements.
• Your hands provide some support, but most of the stability should come from your core muscles.
• Keep your chest lifted and your core engaged throughout the bouncing motion.
• If the full version is too challenging, reduce the height of your lift or perform smaller bounces.
• This exercise is excellent for building proprioception and improving overall body control.
• Coordinate your breathing with the movement; maintain steady breathing throughout the bounces.
• The Seal can be performed as a dynamic movement within a Pilates mat sequence or as a standalone exercise.
• Once proficient, you can transition the movement into a rolling seal by allowing your body to roll slightly while bouncing.