Seal (Pilates)

Like rolling like a ball, but with the hands threaded inside the knees to hold the ankles: at the balance and at the top of the roll back you clap the feet together three times.

Rolling (Pilates) family

Seal (Pilates)

Standard option

Like rolling like a ball, but with the hands threaded inside the knees to hold the ankles: at the balance and at the top of the roll back you clap the feet together three times.

DemandMedium

Equipment requiredFloor space

Muscle focusAbs · Adductors · Hip flexors

Written instructions available. A verified 3D demonstration has not been built for this variation.

Source-researched guide. Clinical review is pending.

How to move

Sit with the knees apart and the soles together. Thread the hands inside the knees to hold the outsides of the ankles. Lift the feet to balance behind the sit bones.
Clap the feet three times.
Breathe in and roll back to the shoulder blades (not the neck); clap three times.
Breathe out and roll up to balance; clap three times.
Repeat in a steady rhythm.

Form cues

Roll to the shoulder blades, not the neck.
Keep the shape small and round.
Avoid: throwing the head back, or the ball opening up.

Practice and cautions

6 to 8 reps. A suggested starting point. No trial has tested this move on its own.

As with the other rolling moves: skip it with a neck problem, a sore tailbone or osteoporosis, and use a padded mat. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Adductors, Hip flexors.

Equipment

None: body weight and floor space.

Level

Intermediate. See the easier and harder options above.

Similar moves

Single-leg circle (Pilates one leg circle) demonstrated on the 3D figure

3D demoSingle-leg circle (Pilates one leg circle)Beginner · No equipment

Corkscrew (Pilates)Advanced · No equipment

Criss-cross (Pilates) demonstrated on the 3D figure

3D demoCriss-cross (Pilates)Intermediate · No equipment

Double straight-leg stretch (Pilates lower lift) demonstrated on the 3D figure

3D demoDouble straight-leg stretch (Pilates lower lift)Advanced · No equipment

Double-leg stretch (Pilates) demonstrated on the 3D figure

3D demoDouble-leg stretch (Pilates)Intermediate · No equipment

Hip twist (Pilates hip twist with stretched arms)Advanced · No equipment

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Questions people ask

What muscles does the Seal (Pilates) work?

Mainly the abs, with help from the adductors and hip flexors.

What equipment do I need for the Seal (Pilates)?

No equipment: your body weight and a little floor space.

Is the Seal (Pilates) good for beginners?

It is graded intermediate. If it is too hard right now, start with the Rolling like a ball (Pilates rolling back).

What is an easier alternative to the Seal (Pilates)?

Try the Rolling like a ball (Pilates rolling back). Both are written steps in the same progression.

How do I make the Seal (Pilates) harder?

Progress to the Open-leg rocker (Pilates rocker with open legs), or add load, range or slower lowering once your form is solid.