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  Classical pilates mat online workout:   The seal Classic pilates beginner exercises online
Free pilates exercises online
Pilates information
(1) Learning Pilates from other than a real live instructor is not easy, and does carry some slight risks. You should (in addition to these notes) attend a course of certified Pilates mat sessions. This is the safest way to learn, and it's also a lot of fun! (2) Please ensure that you are competent in "Pilates Contrology". (free pdf e-book).

Setup for The Seal:
  • Sit tall on your sit bones with your knees bent and toes pointed and touching the ground.
  • Dive your hands between your knees, reach around the outside of your ankles and place your fingers on the sides of your feet.
  • Brace by pushing your knees against your arms, and balance on your sit bones.
  • Keep your knees just outside the line of the shoulder.
  • Chin to chest, eyes on the belly, and scoop your abs.
Action for The Seal.
  • Inhale, clap your feet three times, (eyes on the belly!), roll to your upper back, & clap 3 times.
  • Exhale, scoop and return to the sit position, Clap 3 times.
Classic Pilates Cueing:
  • Clap 1, 2, 3. Roll back and clap 1, 2, 3.
  • Inhale back - clap 1, 2, 3 exhale up, clap 1, 2, 3.
(Classical Pilates Technique: The Seal, Scroll right>>>...)

Classical Pilates for Beginners:
The Seal

Pilates:  The Side Kick Series: The Seal
Level: Beginner, Repetitions: 6-8 .

Previous Exercise:
Leg Pull Front Support
Classical Pilates Exercise: Leg Pull Front Support.
(In Classical Pilates Exercise, Leg Pull Front Support preceeds The Seal).
Next Exercise:
Wall Pushup.
Classical Pilates Online: The Pushup
Place your hands on the wall in front of your shoulders with your elbows close to your body...

  • A cool down toward the end of the classic mat series exercises. Massages the spine.
Precision Points:
  • Eyes on your belly button at all times.
  • Maintain a smooth, gentle C-curve. Do not make your back curve as tight as it can possibly go.
  • Strong powerhouse. Stay reasonably relaxed elsewhere; do not kick with your legs to boost yourself upward.
Modifications: Don't let an injury or weakness stop you! There is always a modification. Take your time and find the right one for you. If in doubt, seek advice!
  • Lower back problems or osteoporosis: Omit this exercise, or if you have a medical OK, choose an alternative from below-
  • Hip replacements and hip pain-
place your hands behind your thighs, and choose the appropriate alternative:-
Rolling Like a Ball: Sit Tall Modification
Rolling Like a Ball Alternative
Classical Pilates Technique: The Seal, © Bruce Thomson, EasyVigour Project