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Bookends
MOVEMENT SEQUENCE
Keeping the torso up, open and close the legs or the arms and the legs together.
Scissors
MOVEMENT SEQUENCE
With the torso up, lower one leg toward the floor as you lift the other leg.
Alternate legs 3 times.
Diamond Legs
MOVEMENT SEQUENCE
Turn the legs out, bend the knees and press the heels together. Keeping the
knees bent at the same angle, raise and lower the legs keeping the torso up.
CUEING AND IMAGERY
ƫ
Keep the low back in neutral when
you are at the top of the Teaser.
•
Feel equal effort on the front and
the back of the torso.
•
If your torso is a sandwich with
the spine being the filling, and the
abdominals and back muscles
being the bread, your bread slices
are exactly the same width.
ƫ
Find the perfect balance point
between the sit bones and the
tailbone.
•
Imagine your hips are rooted to
the floor while your head and feet
are suspended from the ceiling.
•
Sink the femurs into the hips to
stabilize the legs.
ƫ
Move smoothly from one position to
the next.
•
Momentum makes it easy. Moving
with slow precision makes it much
harder.
PURPOSE
ƫ
Strengthen the abdominals
ƫ
Strengthen the hip flexors
ƫ
Stretch the spine
PRECAUTIONS
Low back problems:
Use the forward
position to support the low back or
avoid.
Avoid with osteoporosis.
TEASER FORWARD
INTERMEDIATE | 3-5 REPS
STARTING POSITION
Sit between the well and the step of the Pilates Arc®, with
the back against the arc and the legs straight.
Back against low slope:
For an easier and more supported
version of the Teaser forward series, remove the step and
lean back against the low slope of the arc.
MOVEMENT SEQUENCES
Teaser 1 - Torso only
Inhale
– Roll the torso back over the arc, keeping the legs
high and reaching the arms overhead.
Exhale
– Reach the arms back to the Teaser position as you
draw the chin into the chest and roll the torso up
off the arc.
Repeat the torso roll down and up 4 times.
Teaser 2 - Legs only
Exhale
– Lift the legs off the step and reach the hands
toward the feet to come into the Teaser position.
Inhale
– Lower the legs.
Exhale
– Lift the legs back up to the Teaser position.
Repeat the leg lowering and lifting 4 times.
Teaser 3 - Arms and legs together
Inhale
– Lower the legs and roll the torso over the arc as
the arms reach overhead.
Exhale
– Circle the arms around as the legs lift, the chin
draws into the chest and the torso rolls up off the
arc into the Teaser position.
Repeat the opening and closing of the torso 2 times.
MODIFICATIONS
Knees bent:
If you have tight hamstrings or a weak lower
back, keep the knees bent throughout the exercise.
2. Teaser 2 - Lower the legs toward the floor
2. Teaser 1 - Roll the torso back over the arc
2. Teaser 3 - Lower the torso and the legs together
1. Bookends – Starting Position
2. Open the legs
1. Scissors – Lower one leg toward the floor
and lift the other to the ceiling
2. Switch the legs
1. Diamond Legs – Starting Position
2. Lower the legs toward the floor
1. Teaser Forward – Starting Position - Hips in the well
© 2008 Balanced Body Education LLC. All rights reserved.
May not be reproduced in whole or in part.
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PILATES ARC
®
- A DETAILED GUIDE FOR PRACTICING PILATES