Nora PILATES ARC Manual Download Page 11

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THE HUNDREAD

BEGINNING | 10 PULSES

STARTING POSITION

Sit between the well and the step of the Pilates Arc® with
the back against the arc, the arms reaching toward the feet
and the knees bent with the feet off the floor. Depending
on the length of the torso and where you need support,
your hips may be close to the step or down the slope
toward the well.

MOVEMENT SEQUENCE

Exhale

–

Straighten the legs and reach the arms toward the

hips keeping the lower back supported.

Inhale/Exhale

– Pulse the arms 5 times as you inhale and 5

times as you exhale for a total of 10 breath cycles.

Inhale

–

Bend the knees and lower the upper body. Support

the head with the hands if needed.

MODIFICATIONS

Feet on Floor

Keep the knees bent and the feet on the floor as the head
and upper body roll up and the arms pulse.

Chair Position

Keep the knees and hips bent at a 90 degree angle as the
head and upper body roll up and the arms pulse.

Legs Over Hips

Straighten the legs toward the ceiling as the head and
upper body roll up and the arms pulse.

CUEING AND IMAGERY

Lower the legs only as far as the torso can support them.

•

Place your hands behind your waist and see how far

you can lower the legs before the back comes off your
hands.

Lift the head from the rib cage, not from the neck.

•

To lift the head, press the lower ribs into the arc and let

them lift the head up.

Keep the head tucked in to the chest, but not too far.

•

Imagine you are holding an orange between your chin

and your chest as you roll up.

Keep the torso steady as the arms pulse.

•

Imagine you have a cup of hot coffee on your abdomen.

Don’t spill it!

Keep the elbows and wrists straight as you pulse.

•

Imagine you are slapping water.

•

Imagine your arms are hinged only at your shoulder.

Breathe smoothly and steadily to maximize lung capacity.

PURPOSE

Warm up the body

Breathe deeply and fully into the lungs and torso

Increase abdominal strength

Teach stability of the torso and lower back

Teach how to lift the head from the torso in abdominal

exercises

PRECAUTIONS

For neck and shoulder injuries:

Choose an abdominal

exercise where the head is supported by the hands.

For low back injuries:

Be sure to keep the low back stable

throughout the exercise. Avoid if it is uncomfortable.

Avoid with osteoporosis.

2. Reach the arms in line with the body and lower the legs

1. The Hundred – Starting Position

SINGLE LEG STRETCH

BEGINNING | 10 REPS

STARTING POSITION

Sit between the well and the step of the Pilates Arc® with
the back against the arc and the knees bent with the feet
off the floor. Place the left hand on the inside of the right
knee and the right hand on the outside of the right ankle
and straighten the left leg. Keep the elbows wide and
hold the leg at a height that allows the low back to remain
stable. Keep the head up. Depending on the length of the
torso and where you need support, your hips may be close
to the step or down the slope toward the well.

MOVEMENT SEQUENCE

Exhale

–

Release the leg held into the chest, straighten it

out below you and pull the other leg in by placing
the right hand on the inside of the left knee and
the left hand on the outside of the left ankle. Pull
the abdominals in as you bring the leg in. Keep
the elbows wide and the back steady.

Inhale

–

Switch legs.

CHALLENGE

Hands free

To challenge the abdominals, draw the leg in only until it
forms a right angle with the hip and reach the arms toward
the feet rather than pulling the knee in.

CUEING AND IMAGERY

Keep the shoulders down and the elbows wide.

Keep your torso still.

•

Imagine you are holding a glass of your favorite

beverage on your abdomen and don’t spill it.

Pull the abdominals deeper in with every repetition.

•

Don’t let the abdominals rise!

PURPOSE

Develop pelvic stability and core control

Strengthen the abdominals