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Circles
MOVEMENT SEQUENCE
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Begin with both legs together, circle them out and around
until the legs come to the center line. Bring the legs up
through the center and back to the starting position.
Circle in each direction. Circles can be large or small.
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Pendulum
MOVEMENT SEQUENCE
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Begin with both legs up toward the ceiling with the knees
straight. Tilt the legs to one side, allowing the opposite
hip to lift off the arc. Return to the center and tilt to the
other side. Keep the the shoulders steady and the upper
back from rocking.
Frogs
MOVEMENT SEQUENCE
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Turn the legs out and bend the knees keeping the heels
together. Straighten the legs by squeezing the inner
thighs. Repeat.
Beats
MOVEMENT SEQUENCE
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Turn the legs out with the heels
together. Cross one leg in front of
the other and then switch. Keep the
legs at one height or raise and lower
them as you cross and recross the
legs.
Helicopter
MOVEMENT SEQUENCE
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Begin with one leg in line with the
torso and the other leg pointing
toward the ceiling. Circle the legs
in opposite directions, keeping the
toes on a plane parallel to the floor
until the legs bump into each other.
Circle back in the opposite direction.
MODIFICATIONS
Beginning Version
Do the entire set of exercises with the
hips on a baby arc or foam roller for a
beginning version.
ARC DISMOUNTS
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To get off the arc, push the arc out
from under the hips and roll to one
side.
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
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Keep the weight off the neck.
•
Support yourself on the top of
your shoulder blades and upper
back.
ƫ
Keep the hips balanced on the top
of the arc throughout.
•
Don’t rock and roll the hips.
ƫ
Reach the legs as far as is
comfortable in each exercise.
•
Imagine your legs are being pulled
away from your center.
•
Imagine you are drawing lines with
your toes on the ceiling.
PURPOSE
ƫ
Strengthen the adductors
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Strengthen the hip flexors
ƫ
Stretch the adductors, hamstrings
and hip flexors
PRECAUTIONS
Neck problems:
Pad the upper back
to keep pressure off the neck or avoid.
Low back problems:
Must tolerate
flexion, otherwise avoid.
Avoid with osteoporosis.
1. Circles - Starting Position
3. Circle the legs around
1. Frogs - Starting Position
2. Straighten the legs
4. Bring the legs together to start again
2. Open the legs
1. Pendulum - Swing the legs to
one side
2. Swing the legs to the other
side
2. Recross the legs as you lower them down
toward the mat
3. Continue to recross until the legs are as
low as they can go
1. Beats - Starting Position
2. Scissor the legs
3. Circle the legs in opposite directions
4. Until you can’t go any farther
1. Helicopter - Starting Position
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May not be reproduced in whole or in part.
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PILATES ARC
®
- A DETAILED GUIDE FOR PRACTICING PILATES