10
Balanced Body University reformer manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
abdominal series on the arc
Springs:
B to RY
Footbar:
No bar
Straps:
Regular or Short
Arc and step:
Step toward the footbar, middle arch
The Abdominal Series on the Arc takes some of the mat and
Reformer abdominals and places them on the Arc for increased
abdominal and pelvic stability work.
The Hundred
Starting Position
Lie supine on the Arc facing the footbar with the tailbone close
to the top of the step. Place the feet in a chair position to begin.
Move the hips up or down the step to create more challenge for
the abdominals or more support for the lower back. Hold the
straps in the hands with the elbows bent or straight depending
on the variation.
Movement Sequence
Exhale
•
– Engage the abdominals, draw the ribs toward the
hips to lift the head and lower the arms until they are just
slightly above the carriage and parallel to the torso.
Pump the arms in a small arc as you
•
breathe in
for 5 pulses
and
out
for 5 pulses. The breathing can be percussive, taking
a small sniff with each pulse, or continuous, breathing
smoothly in for 5 pulses and smoothly out for 5 pulses.
Choose
•
your leg position based on your ability to maintain
the stability of the back.
Modifications
Level 1:
The knees stay bent at 90 degrees. Low back stays on
the mat or in a supported neutral position.
Level 2:
The legs straighten to the ceiling. The leg position can
be parallel or turned out. Bend knees with tight hamstrings.
Level 3:
The legs lower as far as possible while the back remains
stable. The leg position can be parallel or turned out.
2
straighten the legs, lower the arms and pulse the hands
1
The hundred– starting Position
Summary of Contents for Pilates Arc
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