Balanced Body Pilates Arc, Manual

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Balanced Body University reformer manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
Double Leg Stretch
Hold the straps in the hands with the elbows straight.
Movement Sequence
Inhale – •
Straighten the legs and reach the arms up overhead
without changing the curve of the upper body or the
position of the lower back. The legs can straighten up
toward the ceiling or be parallel to the floor depending
on the strength of the abdominals and the stability of the
pelvis and lower back. Only lower the legs as far as you can
without changing the position of the lower back.
Exhale – •
Draw the legs into the chest and sweep the arms
around to return to the starting position.
Repeat 3 to 4 times.
•
Criss Cross
Hold the straps in the hands with the elbows straight and
reach one leg out straight and parallel to the floor to begin.
Movement Sequence
Exhale •
– Rotate the torso and reach the arms toward the
bent knee keeping the elbows wide and lifting the upper
body slightly off the Arc.
Inhale •
– As you return the torso to the center and switch the
legs.
Exhale •
– Rotate the torso to the other side and reach the
arms toward the bent knee keeping the elbows wide and
lifting the upper body slightly off the Arc.
Repeat 6 to 10 times to each side.
•
1 Double leg stretch - starting Position
2 reach the arms and the legs up toward the ceiling
3 return to the starting position
1 criss cross - starting Position
2 Bend the left knee in and rotate the torso to the left bringing both arms across the midline
abdominal series on the arc,
conT.