Pilates · Beginner
Seal
Also called Seal exercise
The seal is a playful pilates mat exercise where you hold your ankles, roll back along your spine, and clap your feet together like a seal clapping its flippers. It trains the same rolling control as rolling like a ball, with a wider leg shape and a small rhythm to keep. It is often used to finish a mat session on a light note.
How to do Seal
- 1Sit near the front of your mat with your knees bent and open wide, and the soles of your feet together.
- 2Reach your hands between your legs and under your calves, and wrap them around the outsides of your ankles.
- 3Round your spine into a C curve, tip back just behind your sit bones, and lift your feet a few inches off the mat.
- 4Find your balance and clap the soles of your feet together three times.
- 5Inhale and roll back to your shoulder blades, keeping the same curve, and clap your feet three times.
- 6Exhale and roll back up to balance with your feet hovering, then clap three more times.
- 7Repeat for six to eight smooth rolls.
Common mistakes and how to fix them
The head throws back to start the roll.
Keep your gaze on your belly and start rolling back from your lower abdominals, not your head.
The roll travels onto the neck.
Stop when you reach the tops of your shoulder blades so your weight stays off your head and neck.
The feet slap down on the mat at the top.
Roll up a little slower and use your exhale to draw your belly in so you can balance with your feet lifted.
The legs pull away and the shape opens up.
Keep your heels close to your body and hold your ankles firmly so the curve stays round.
Modifications
- Skip the claps and focus on rolling and balancing.
- Hold the backs of your thighs instead of reaching under to your ankles.
- Make the roll smaller, going back only as far as your lower back.
- Roll on a thicker mat or folded blanket for more padding under your spine.
Benefits
- Builds core control and balance.
- Encourages a smooth, rounded movement through the spine.
- Gently stretches the inner thighs and lower back.
- Trains rhythm and coordination with the breath.
Breath
Inhale as you roll back and exhale as you roll up to balance. Keep the breath easy during the claps.
Take care
Take care with back, neck, or hip injuries, roll only on a padded surface, and never roll onto your neck or head. Stop if you feel sharp pain.
Seal questions
What is the seal in pilates?
The seal is a classical pilates mat exercise where you roll back and forth on a rounded spine while holding your ankles. At each end of the roll, you clap your feet together like a seal.
Is the pilates seal good for beginners?
Yes, when you practice on a padded mat with a small, controlled roll. If you are new, learn rolling like a ball first, since it teaches the same shape.
How many times should I clap in the seal?
Three quick claps at the top and three at the bottom is a common pattern. You can skip the claps entirely while you learn the roll.
