Mat Exercise - Seal

Coming to towards the end of the mat workout is another massage of the spine. Similar to Rolling Like a Ball, Seal adds heel beats as a challenge to use the Powerhouse instead of momentum

Repetitions: 3-5

Seal Set Up!

From Mermaid, sit facing short edge of the mat.


  • Sit on the mat, knees bent feet on floor

  • Place hands on the inside of the legs and then hold the outside of the ankles

  • Press thighs into elbows and elbows into thighs


Roll Back to the Tips of the Shoulder Blades
  • Deepen abdominals in and up - draw spine into c-curve

  • Click feet three times - roll back to the shoulder blades

  • Click feet three times - roll right back up

  • On the last one roll back cross the arms and legs and stand up on the mat with control


On the last rep - pull up on feet to a standing position.

LOVA Tips:  

This exercise is not for individuals who have osteoporosis. Beginners can hold behind the knees until their Powerhouse becomes stronger or follow the technique of Rolling Like a Ball. The goal is rock in an even line. If you find yourself rolling to one side, one side of your abdominals is stronger than the other. Place focus on the using the opposite side of the abdominals as you roll back. Imagine your spine is on a straight line and with practice your form will improve. Feel like your back is thumping and bumping when you roll? You may have a tight lower back. Work your way up to the ideal Rolling Like a Ball exercise, then try and work towards Seal. Start by holding the C-Curve spine position. Be sure to use the Powerhouse to maintain the C-curve spine and balance. With time the muscles in the lower back will stretch, allowing you to perform a smooth rolling movement. Clients enjoy getting to this exercise because they have had a challenge workout. I tell them click the heels three time and you can go home! Just some humor we have in the studio.

Click here for the next exercise in the Mat repertoire – Push Ups Previous exercise – Mermaid

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