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MODIFICATIONS
Bent Knees
Sit on the arc and place the feet on
the floor. Lift the hips up toward the
ceiling until the body, from head to
the knees, is straight. Kick one leg up
towards the ceiling and pulse it twice.
Switch legs.
Triceps Press
Sit on the arc and place the feet on
the floor. Lift the hips off the arc.
Bend the elbows back and lower the
body toward the floor. Straighten the
arms to return.
CUEING AND IMAGERY
ƫ
Keep the torso in one line from the
feet to the shoulders.
ƫ
Keep the hips up and steady as the
leg lifts.
•
Imagine the hips are supported by
a strap from the ceiling.
•
Don’t let your butt sag toward the
mat.
ƫ
Keep the shoulders over the wrists.
•
Keep the chest open and roll the
shoulders back and down.
ƫ
Keep the head up at a comfortable
angle.
PURPOSE
ƫ
Strengthen the entire body,
including the core, scapular
stabilizers and lumbopelvic
stabilizers.
ƫ
Strengthen the hip extensors,
including the hamstrings
(biceps femoris, semitendinosus,
semimembranosus), and gluteus
maximus.
ƫ
Increase shoulder range of motion.
PRECAUTIONS
Shoulder and wrist injuries:
Avoid.
Neck injuries:
Avoid.
Knee and 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 your legs. To come up
into the starting position, straighten the elbows and press
the hips up toward the ceiling until the body is as straight
as possible. Tuck the chin in to the chest so the head and
neck are comfortable.
MOVEMENT SEQUENCE
Inhale
– Kick one leg up toward the ceiling and pulse it two
times with a sniffing breath.
Exhale
– Bring the leg back to the mat.
Repeat to the other side.
Do a total of 4 to 6 sets on each leg, alternating sides.
2. Leg Pull Up - Starting Position
3. Lift the right leg up
4. Lift the left leg up
1. Leg Pull Up - Preparation
1. Bent Knee variation - Starting Position
1. Triceps Press - Strating Position
2. Bend the elbows behind the body and
straigten to return
2. Kick the right leg up
3. Kick the left leg up. Keep body stable as
legs move.
© 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