Balanced Body Pilates Arc, Manual

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3
Footwork with Torso Extension and Flexion
Starting Position
Lie supine on the carriage with the upper body supported on
the Arc, the head lifted off the Arc with the torso in one line
and the arms reaching forward. Place the feet on the footbar in
one of the foot and leg positions listed above.
Movement Sequence
Inhale •
– Straighten the legs and extend the back over the
Arc as the arms circle up overhead. Depending on your
flexibility and your height, you may or may not touch the
Arc with your head.
Exhale •
– Bend the knees and roll the upper body up off the
Arc into the Stomach Massage sitting position as the arms
circle out and around to the starting position.
Reverse the direction of the arms on each repetition.
•
Beginning to Intermediate • 10 Reps
2 extend the back over the arc as the legs straighten.
1 footwork with torso extension and flexion - starting Position - arms reaching forward
3 roll all the way forward into stomach massage position to start again
Variations
Single leg:
Starting with one foot on the footbar, extend the
free leg as you push the carriage back. Add back extension or
rotation as you like.
Torso rotation:
Straighten the legs, rotate the torso to the left
and reach the left arm out to the side as you roll back over
the Arc. Bend the knees and return to the starting position.
Alternate sides and do 3 to 4 reps to each side.
Around the world:
Straighten the legs, rotate the torso to the left
and reach the left arm out to the side as you roll back over the
Arc. Continue to circle the arms overhead as you move through
the center. Rotate the torso to the right and circle the arms
back around to the front as you return to the starting position.
Alternate directions and do 2 to 3 reps to each side.
1
footwork single leg - starting Position
2 extend the free leg as you push the carriage back
3 extend all the way over the arc as you press out
Single Leg Variations