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PILATES ARC
®
EXERCISE SEQUENCES
Pilates Mat on the Arc - Beginner
Combining the Pilates Arc® with the Pilates Mat exercises provides a wonderful workout that allows you to add spice to your
Mat class. The Arc provides both support and challenge, depending on how you use it.
Mermaid/Side Sit Ups
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Breathing into the sides of the ribs - 6x on each side
Step Roll Downs
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Deep Scoop - 8x
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Deepen the curve - 6x
Well Roll Downs
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Hands behind the head - 10x
Bridging
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Bridging - 6x
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Marching - 6x
The Hundred - 1 set
The Reach - 6x
Leg Series on the Arc
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Scissors - 10x
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Circles - 6x
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Bicycle - 6x
Single Leg Stretch - 8 sets
Double Leg Stretch - 6x
Spine Stretch- 6x
Spine Stretch Side - 6x
Saw - 6x
Swan - on bottom of arc - 6x
Single Leg Kick - on bottom of arc - 8 sets
Swimming - on bottom of arc - 30 sets
Single Straight Leg Stretch - 8 sets
Criss Cross - 8 sets
Teaser Forward
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Teaser 1 - 5x
Side Leg Series - on top of arc
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Side Leg Lifts - 8 sets
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Circles - 8 circles each direction
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Leg Kicks - 8 sets
Rolling like a ball - 10x
Push Up - on top of arc
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Plank - 30 seconds
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Push ups - 4x - 10x
Roll up to standing
Pilates Mat on 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
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Breathing into the sides of the ribs - 6x on each side
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Side Sit ups - 8x on each side
Step Roll Downs
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Deep Scoop - 8x
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Deepen the curve - 6x
Well Roll Downs
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Hands behind the head - 10x
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Oblique variations
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Arm circle low - 4 sets each side
The Hundred - 1 set
The Reach - 6x
Leg Series on the Arc
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Scissors - 10x
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Circles - 6x
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Bicycle - 6x
Single Leg Stretch - 8 sets
Double Leg Stretch - 6x
Spine Stretch- 6x
Spine Stretch Side - 6x
Saw - 6x
Swan - on top of arc - 6x
Swimming - on top of arc - 30 sets
Single Straight Leg Stretch - 8 sets
Criss Cross - 8 sets
Teaser Forward
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Bookends - 6x
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Teaser 1 - 5x
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Teaser Oblique - Choose 2 variations - 4 sets each
Side Leg Series
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Side Leg Lifts - 8 sets
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Circles - 8 circles each direction
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Leg Kicks - 8 sets
Rolling like a ball - 10x
Push Up - on bottom of arc (choose position)
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Plank - 30 seconds
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Push ups - 4x - 10x
Leg Pull Up - on bottom of arc (choose position)
Roll up to standing
© 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