The very end of the Pilates Mat practice is really where all the transitions happen. It's basically a series of rolling exercises, one into the next. After Swimming it's the Leg Pulls, Kneeling Side Kicks - I love the transitions here - and then Side Bend which really makes for a great Boomerang before you Seal, Crab, and flip over with the least amount of moves for one last extension on your Rocking. Finally ending with Control Balance into your Push-Ups. The end of the Mat can seem daunting and then you do it and you end standing up and feeling strong.
As few movements as possible from one exercise to the next and flow.
When you finish your Hip Circles your body will really crave flipping over and opening up the front and working the back. It's a great way to rinse out about 12 reps of Teasers and warm you up for a welcomed rest pose. From that rest pose you can transition in almost one move into your Leg Pulls. The hardest transition but one you really want to learn is from one Leg Pull to the next. The stronger you make that one the more set up you are. And then from there you can sweep the leg under and enjoy the Kneeling Side Kicks.
After which you are completely prepared for your Side Bend and then you can just sit up and go right into Boomerang, which is where the rolling exercises begin. You should roll from one Boomerang into your Seal and from Seal into your Crab. Try not to stop. And then the hardest part is to keep all that together from your Crab to flip over for your Rocking and then flip it back over for your Control Balance. The Control Balance into Push-Ups is one of the best transitions because it requires you to land with both feet parallel and together so you can spine around and go into your Push-Ups. Which after 33 other exercises you are ready for!
Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!