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Nora PILATES ARC, Manual

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Hip Rolls - Straighten Both Legs

STARTING POSITION

Sit between the well and the step of the Pilates Arc® with 
the back against the arc and knees bent with the lower legs 
parallel to the ground. Reach the arms forward. 

MOVEMENT SEQUENCE

Exhale 

– Rotate the legs to the right and straighten both 

legs as the torso rotates to the left.

Inhale 

– Return to the starting position.

Exhale 

– Rotate the legs to the left and straighten both 

legs as the torso rotates to the right.

Inhale 

– Return to the starting position.

1. Hip Rolls straightening both legs – Starting Position 

2. Rotate the torso to the right as you roll the hips to the left and 

straighten the legs

4. Rotate the torso to the left and the hips to the right as you 

straighten the legs

3 Return to the starting position

Pendulum

STARTING POSITION

Sit between the well and the step of the Pilates Arc® in the 
Teaser position.

MOVEMENT SEQUENCE

Exhale 

– Rotate the legs to the right as the torso rotates to 

the left.

Inhale 

– Return to the starting position.

Exhale 

– Rotate the legs to the left as the torso rotates to 

the right.

Inhale 

– Return to the starting position.

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

Don’t hyperextend the low back against the arc.

• 

You should not feel any pinching or discomfort as your 

roll back.

 

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.

1. Pendulum – Starting Position 

2. Rotate the torso to the right as you roll the hips to the left

4. Rotate the torso to the left and the hips to the right

3. Return to the starting position

© 2008 Balanced Body Education LLC. All rights reserved.

 May not be reproduced in whole or in part.

33

32

PILATES ARC

®

 - A DETAILED GUIDE FOR PRACTICING PILATES

Summary of Contents for PILATES ARC

Page 1: ...Body Inc Sacramento California By Nora St John Co Created by Elizabeth Larkam Naomi Leiserson Lizbeth Garcia Nico Gonzalez Portia Page and Valentin 3rd Edition PILATES ARC A DETAILED GUIDE FOR PRACTICING PILATES ...

Page 2: ...r clients who are working under the supervision of a trained Pilates teacher If you are using this manual to learn these Pilates exercises and you are not under the supervision of a trained Pilates teacher please keep in mind that the material presented is physically challenging and Balanced Body is not liable for any injuries caused by attempting these exercises without proper supervision Balance...

Page 3: ... 56 Rolling like a Ball 57 Pilates Arc Exercise Sequences Pilates Arc on the Reformer 63 Introduction 64 Footwork on the Arc 68 Stomach Massage on the Arc 70 Sidelying Work on the Arc 72 Abdominal Series on the Atc 76 Arm Work on the Arc 78 Prone Exercises on the Arc 82 Short Box Exercises on the Arc 84 Elephant on the Arc 85 Control Front on the Arc 86 Long Back Stretch on the Arc Published by Ba...

Page 4: ...sers new teachers and professionals through manuals DVDs Pilates teacher training programs and continuing education If you want to learn more about Pilates products instructor training or to find a Pilates professional near you visit pilates com ABOUT THIS MANUAL This manual contains a wealth of information about the Pilates method principles of good movement and Pilates Arc and Step Barrel exerci...

Page 5: ...cises are performed on a mat or on specially designed Pilates equipment including the Reformer the Trapeze Table or Cadillac the Wunda chair the Magic Circle and the Barrels The Pilates system includes exercises for every part of the body and applications for every kind of activity When Pilates first created his method it was so far ahead of its time that it did not begin to achieve popular recogn...

Page 6: ...on it The breath is the essential link between the mind and the body It draws our wandering mind back into our bodies and back to the task at hand It is the foundation of our existence and the rhythm that accompanies us from birth to death In Pilates the breath is integrated into every movement in order to focus our awareness on what we are doing to improve the flow of oxygen through our bodies an...

Page 7: ...nhale Return to the starting position on top of the sit bones as you straighten the back and open the arms 1 Step Roll Down Starting Position Parallel 1 Starting Position Legs Wide 1 Starting Position Diamond Legs 1 Deepen the Curve Starting Position 1 Scoop the abdominals round the back and bring the arms together MODIFICATIONS For slippery clothing Place a sticky pad on the step or place a stick...

Page 8: ...ope Starting Position Back against high slope 1 On the Step Starting Position Sitting in the well 1 Low Slope Starting Position Back against low slope 2 Draw the abdominals in until the low back is on the arc 3 Lean over the arc Oblique Well Roll Down MOVEMENT SEQUENCE Inhale Engage the abdominals and sit up tall with the hands behind the head Exhale Draw the abdominals deep into the body until th...

Page 9: ... side MODIFICATIONS For tall people Sit closer to the step or use a pillow or box to pad the head as the torso rolls back over the arc CUEING AND IMAGERY ƫ ƫ Narrow the pelvis and pull the sit bones together to begin the roll back Imagine you have a drawstring around your pelvis and you are pulling the drawstring tight ƫ ƫ Pull the navel to the spine Suck the abdominals deep into the body ƫ ƫ Plac...

Page 10: ...and weights to increase the work as the arms go overhead and circle around CUEING AND IMAGERY ƫ ƫ Narrow the pelvis and pull the sit bones together to begin the roll back Imagine you have a drawstring around your pelvis and you are pulling the drawstring tight ƫ ƫ Pull the navel to the spine Suck the abdominals deep into the body ƫ ƫ Place one vertebra down on the arc at a time Imagine your spine ...

Page 11: ...rcises 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 ...

Page 12: ...etween the well and the step of the Pilates Arc with the back against the arc one leg reaching toward the ceiling and the other leg reaching toward the wall Place the hands behind the leg that is reaching toward the ceiling Place the hands as high as they can easily reach but not directly behind the knee Depending on the length of the torso and where you need support your hips may be close to the ...

Page 13: ...void with osteoporosis 2 Lower the legs toward the floor 1 Double Straight Leg Stretch Starting Position CRISS CROSS BEGINNING 10 REPS STARTING POSITION Sit between the well and the step of the Pilates Arc with the back against the arc and the head supported in the hands Pull one leg into the chest and reach the other out toward the wall Depending on the length of the torso and where you need supp...

Page 14: ...n front of the torso level with the bottom of the sternum Feel the center of the sit bones on the step and stay on top of them throughout the exercise MOVEMENT SEQUENCE Inhale Engage the abdominals reach the arms forward and round the back until you are looking at the mat Slide the shoulder blades up and over the rib cage as the arms reach forward without letting them come all the way up to the ea...

Page 15: ...sit bones are a mountain top don t slide down either side ƫ ƫ Engage the abdominals to lift the pelvis off the legs Imagine someone is holding your hips and lifting them up Imagine someone is pressing down on the top of your head and reach up to press their hand away ƫ ƫ Keep the shoulder blades wide as you slide them up and over the rib cage Imagine your shoulder blades are like two curtains that...

Page 16: ...om hand Exhale Lift the upper body off the arc until you are sitting back up in the starting position 1 Side Stretch Both arms up 1 Side Stretch Head supported by bottom hand 2 Lean the torso towards the arc 1 Side Sit Ups Starting Position 3 Lean over the arc Side Sit Ups Arms Out MOVEMENT SEQUENCE Inhale Reach the arms out to the sides with the elbows slightly bent Exhale Lean over the arc bring...

Page 17: ...nees To increase the challenge of the side sit up bend both knees rather then keeping the top one straight CUEING AND IMAGERY ƫ ƫ To maximize the stretch breathe into the top ribs in the stretch Imagine your rib cage is an accordion ƫ ƫ Reach the leg to help lift the torso Imagine someone is pulling your leg as you lift the torso into the sit up position ƫ ƫ Keep the shoulders and the hips in line...

Page 18: ...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 th...

Page 19: ...rotates to the left Inhale Return to the starting position Exhale Rotate the legs to the left as the torso rotates to the right Inhale Return to the starting position 1 Arm Sweep Low Rotate to the right and sweep the arm down 2 Reach the arm back 1 Rotate the torso to the right as you roll the hips to the left 2 Rotate the torso to the left as you roll the hips to the right Hip Rolls Straighten On...

Page 20: ...NG AND IMAGERY ƫ 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 ƫ Don t hyperextend the low back against the arc You should not feel any pinching or discomfort a...

Page 21: ...teoporosis TEASER REVERSE INTERMEDIATE 3 5 REPS STARTING POSITION Sit between the step and the well of the Pilates Arc with the back of the legs against the arc and the legs straight Reach the hands toward the feet to come into the Teaser position MOVEMENT SEQUENCE Inhale Lower the legs and lean the torso back Exhale Reach the arms toward the feet and lift the torso back up to the Teaser position ...

Page 22: ...ises with the arc facing in both directions 1 Push Up Starting Position Top of arc 1 Push Up Starting Position Step 1 Push Up Starting Position Bottom of Arc low slope 1 Push Up Starting Position Bottom of Arc high slope closest rib 1 Push Up Starting Position Bottom of Arc crossways MOVEMENT SEQUENCE Inhale Bend the elbows and lower the torso in one line toward the arc Exhale Straighten the elbow...

Page 23: ...olerated then avoid the exercise LEG PULL DOWN INTERMEDIATE TO ADVANCED 4 10 REPS STARTING POSITION Place the hands on the Pilates Arc with the front of the body facing the floor Straighten out the torso until you are in a solid plank position with the shoulders over the wrists the inner thighs together and the torso in one line from head to feet Arc Right Side Up Intermediate ƫ ƫ Hands on the top...

Page 24: ...d heel discomfort Placing the step under the ankle usually solves this problem LEG PULL UP ADVANCED 3 6 REPS STARTING POSITION Remove the arc from the step and place it about 3 feet in front of the arc Sit on the slope of the arc with your hands on the lip of the arc near the high point Place the back of your ankles on the step Slide the step forward or back until it is comfortable on the back of ...

Page 25: ... back with your butt at the low slope end of the arc and your hands on the handles Reach the legs up to the ceiling and roll up into the Roll Over position from the Mat Pull the Pilates Arc towards you until it contacts the low back Lower the hips onto the arc If you are short pad the mat at the end of the arc to support the head The hips should be firmly supported by the arc and there should be n...

Page 26: ...get off the arc push the arc out from under the hips and roll to one side ƫ ƫ Alternatively you can slide or walk the shoulders away from the arc until the hips are on the ground and then roll to one side CUEING AND IMAGERY ƫ ƫ Keep the weight off the neck Support yourself on the top of your shoulder blades and upper back ƫ ƫ Keep the hips balanced on the top of the arc throughout Don t rock and r...

Page 27: ... Lift the top leg up toward the ceiling creasing at the top of the femur without moving the top hip or shortening the waist Keep the shoulders and hips stacked Exhale Lower the top leg back to the bottom leg 1 Side Leg Lifts Starting Position Parallel 2 External Rotation variation 2 Lift the top leg toward the ceiling 1 Side Leg Series Starting Position Parallel Torso over the arc Side Leg Circles...

Page 28: ...Side Leg Bicycles Starting Position Side Leg Bicycle MOVEMENT SEQUENCE Inhale Bend the knee and extend the top leg forward with a pointed foot Keep the leg parallel to the floor and in line with the hip Exhale Reach the top leg to the back Don t disturb the torso Repeat 4 to 6 times Change Directions Inhale Bend the knee and extend the top leg to the back with a pointed foot Keep the leg parallel ...

Page 29: ...ARTING POSITION On Top of the Arc Lie on top of the arc facing away from the seat with the weight balanced between the upper and lower body Reach the arms over head and the legs out long Depending on your body proportions the hips or abdomen may be on the top of the arc On the Bottom of the Arc Remove the step turn the arc over and place it so the high slope is closest to you Lie prone with the ar...

Page 30: ...e floor 1 Swan Starting Position on the bottom of the Arc 2 Bend the elbows and lower the torso toward the floor SINGLE LEG KICK INTERMEDIATE 10 20 REPS STARTING POSITION Remove the step turn the arc over and place it so the high slope is closest to you Lie prone with your hands on the floor and your elbows bent Straighten the legs and point the feet to begin MOVEMENT SEQUENCE Inhale Bend one knee...

Page 31: ...pine and roll up on that side ƫ ƫ Come to the midline with th elegs overhead Change directions ROLLING IN OUT ADVANCED 6 REPS STARTING POSITION With the Pilates Arc you can use either the low slope or the high slope for these exercises The high slope provides the most support in the inverted position because the torso doesn t have very far to go to roll onto it The low slope is more challenging an...

Page 32: ...n The introductory session provides a full bodied workout while introducing the key Pilates principles of breathing pelvic and scapular stability abdominal strengthening and alignment It also covers several of the basic body positions used on the Pilates Arc Practice this sequence three times a week for an invigorating workout Mermaid Side Sit Ups ƫ ƫ Breathing into the sides of the ribs 6x on eac...

Page 33: ...the Arc Intermediate The intermediate workout increases the abdominal challenge and the upper body challenge on the Pilates Arc It is a great warm up for the core and great strength training for the whole body Mermaid Side Sit Ups ƫ ƫ Breathing into the sides of the ribs 6x on each side ƫ ƫ Side Sit ups 8x on each side Step Roll Downs ƫ ƫ Deep Scoop 8x ƫ ƫ Deepen the curve 6x Well Roll Downs ƫ ƫ H...

Page 34: ... ƫ ƫ Scissors 10x ƫ ƫ Circles 6x ƫ ƫ Bicycle 6x Roll Over 3x each direction Single Leg Stretch 8 sets Double Leg Stretch 6x Single Straight Leg Stretch 8 sets Double Straight Leg Stretch 4x Criss Cross 8 sets Spine Stretch 6x Spine Stretch Side 6x Saw 6x Swan on top of arc 6x Swimming on top of arc 30 sets Teaser Forward ƫ ƫ Bookends 6x ƫ ƫ Teaser 1 5x ƫ ƫ Teaser Oblique Choose 2 variations 4 sets...

Page 35: ...nfigurations ƫ ƫ Step to footbar middle arch over shoulder rest ƫ ƫ Step to footbar front arch over shoulder rest ƫ ƫ Step to shoulder rests THE ARC ONLY ON THE REFORMER You can place the Arc without the step on the Reformer in any of the following positions ƫ ƫ High slope to footbar middle arch over shoulder rest ƫ ƫ High slope to footbar front arch over shoulder rest ƫ ƫ Low slope to footbar mid...

Page 36: ...etch Lift Lower ƫ ƫ Wide 2nd position ƫ ƫ Running in place Single Leg ƫ ƫ Heels ƫ ƫ Toes ƫ ƫ Legs parallel ƫ ƫ Legs turned out 1 Footwork Starting Position Hands supporting the head 1 Footwork Starting Position Arms reaching forward 1 Footwork Starting Position Step supporting the head 2 Footwork Press the carriage back Footwork with Torso Extension and Flexion STARTING POSITION Lie supine on the ...

Page 37: ...n the support of the back throughout the exercise In spinal flexion focus on the abdominals In spinal extension focus on lengthening and decompressing the spine There should be no spinal discomfort during this exercise ƫ ƫ Maintain the support of the neck throughout the exercise Move smoothly from flexion into extension maintaining control of the head If the neck needs support use the hands behind...

Page 38: ...ing the knees and returning to the starting position CUEING AND IMAGERY ƫ ƫ Stay seated on the ischial tuberosities sit bones Imagine your sit bones are like a mountain stay on the very top Don t roll off either side ƫ ƫ Keep lifting up and out of the hips Imagine a partner is holding your hips and lifting them off the legs as the legs straighten and bend ƫ ƫ Maintain a slight amount of lumbar fle...

Page 39: ...ion 2 Straighten the leg and press the carriage back CUEING AND IMAGERY ƫ ƫ Keep the hip knee ankle and foot in good alignment Draw a line from the inside of the ASIS through the center of the patella and the middle of the ankle ƫ ƫ Keep the top leg parallel to the carriage when working with a parallel leg Imagine the leg is supported by a table as you bend and straighten the knee Keep the knee ca...

Page 40: ...wer the arms and pulse the hands 1 The Hundred Starting Position Backstroke Hold the straps in the hands with the elbows bent MOVEMENT SEQUENCE Inhale Reach the arms and the legs toward the ceiling Exhale Open the legs and the arms and circle them around toward the ground until you are in the Hundred position Exhale Bend the knees into the chest Inhale Lower the head and return the arms to the sta...

Page 41: ...e 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 CUEING AND IMAGERY ƫ ƫ Keep your low back stable throughout the sequence Imagine...

Page 42: ...verhead Press with Upper Back Extension Maintaining the position of the torso reach the arms overhead and extend the upper back then circle them around to the starting position to begin again 1 Biceps Pull the straps in by bending the elbows 1 Triceps Posterior Deltoid Press the straps back 1 Starting Position Feet on headrest 1 Starting Position Legs in chair position 1 Starting Position Legs in ...

Page 43: ...nt Hold the straps in your hands Place a mat on the Arc as a cushion if it is uncomfortable INSTRUCTOR NOTE Spot clients in this position so they don t lose their balance as they pull the straps MOVEMENT SEQUENCE Exhale Lift the abdominals off the Arc and slide the shoulder blades down the back to begin Inhale Pull the straps toward the hips Exhale Return to the starting position maintaining the a...

Page 44: ...t up Don t wrinkle the back of the neck PURPOSE ƫ ƫ Strengthen the back of the torso including the latissimus dorsi teres major lower trapezius erector spinae gluteus maximus and hamstrings ƫ ƫ Strengthen the abdominals in a prone position ƫ ƫ Increase scapular stability ƫ ƫ Improve leg and torso alignment PRECAUTIONS For shoulder injuries Keep the arms below 90 degrees of abduction or flexion or ...

Page 45: ...Y ƫ ƫ Engage the abdominals and lightly squeeze the buttocks to begin ƫ ƫ Engage the abdominals and draw the sit bones together to roll back ƫ ƫ Roll back only as far as you can maintain the position of the back Don t let the low back go into an unsupported extension position on the arc ƫ ƫ Instructor cue Place fingers on spinous processes of lumbar vertebrae and make sure they stay in place as cl...

Page 46: ...Starting Position 2 Press the carriage back CONTROL FRONT ON THE ARC ADVANCED 3 REPS Springs B to RB Footbar High or Low Arc Only Low slope to footbar middle arch over shoulder rests or High slope to footbar middle arch over shoulder rests In this variation the Arc provides a platform for the hands that is more comfortable than the shoulder rests STARTING POSITION The Arc can be placed in either d...

Page 47: ...s down For an easier version this can be done with the feet on the carriage or up on the Arc with the knees bent CUEING AND IMAGERY ƫ ƫ Keep the shoulders away from the ears as the elbows bend and throughout the exercise Begin with the scapula slide until you are able to keep the shoulders down ƫ ƫ Maintain the abdominal engagement ƫ ƫ Press the carriage away only as far as the shoulders can toler...

Page 48: ...88 PILATES ARC A DETAILED GUIDE FOR PRACTICING PILATES ...

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