How to Do Pilates Seal Exercise - part of the women's fitness video series by GeoBeats. Hi, we're Kimberly and Katherine Corp. We own Pilates on Fifth in New York City, and we're going to show you the Pilates exercise, The Seal. Now the seal is similar to rolling like a Ball with a few spiffy features. So we'll have scoop Katherine forward at the mat, she'll start sitting up nice and tall on her sit bones. Then engage the abdominal muscles and roll back off the sit bones, pick one leg up and then the other leg up. So this looks like rolling like a ball, but now we're going to laterally rotate the legs, which means turn them out, send the knees to the side, and feed the arms through and grab the ankles from the outside. Now if this makes you round your shoulders too much, you can hold your ankles from the outside, that's perfectly fine. Before we have her roll back, you will never roll on to your neck or head. So we stop right here. So we'll clap the feet 3 times. So inhale clap 2, 3, roll back, and clap 2, 3, exhale rolling up. Clap 2, 3, inhale roll back between the shoulder blades, clap 2, 3, exhale rolling up. So you're clapping at the top, you roll back, balance for split second as you clap 3 times and come up. So this is fun. It usually makes people smile, so its always a good one to throw in when you're having a bad day, mine as well do the seal. So please note that we're going to have her do one more time. She does not go on to the neck and head, and the challenge here comes in finding the balance. I think we've done enough of those. To finish you put one foot down and the other foot down. And that is the Pilates exercise, The Seal.