Arc
Step
Well
Low Slope
High Slope
Handles
INTRODUCTION TO THE PILATES ARC
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The Pilates Arc®
The Pilates Arc is based on the Step Barrel, or Spine Corrector designed by Joseph Pilates, to increase the
strength of the core and the flexibility of the spine. The Pilates Arc is a lightweight, portable and inexpensive
version of the original Step Barrel, making the wonderful exercises on this piece of equipment available to
more people than ever before. The removable step, asymmetrical curve and ability to work on the top or the
bottom of the arc means you can add exciting exercises into your classes or personal training sessions.
THE ANATOMY OF THE PILATES ARC®
The Pilates Arc consists of
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A rounded surface called the arc or barrel that has an
asymmetrical curve.
•
A more gentle curve on the low slope side
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A sharper curve on the high slope side.
•
You can choose how much stretch or how much
challenge you get by which side of the arc you use.
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A triangular piece called the step that can be detached
from the Arc.
•
The high point of the triangular piece is called the step.
•
The low point where it meets the arc is called the well.
•
When sitting on the Pilates Arc, you might sit on the
step, on the slope of the step or in the well.
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The side of the arc has several ribs which can be used as
handles.
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The bottom of the arc has several ribs which can be used
as handles when the arc is upside down.
•
The ribs that go from front to back are called the long
ribs.
•
The short ribs that stick out of the sides of the long ribs
are called the cross ribs.
ADJUSTING THE PILATES ARC®
When Joseph Pilates designed the original Step Barrel, he
customized the shape of the Barrel to the size and flexibility
of the individual client.
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Because the Pilates Arc has an asymmetrical curve and
removable step, you can adjust the exercise by choosing
which end of the arc to work on.
ƫ
If you are particularly tall or short, you can adjust the fit
of the arc using towels or sticky pads to support the head,
the shoulders or the low back.
ƫ
If the Pilates Arc is too slippery or too firm, you can place
a sticky pad or an exercise mat over the surface for
comfort.
ƫ
In order keep the Pilates Arc from slipping and to pad the
upper body when lying over the arc, place the arc on an
exercise mat.
PILATES PRINCIPLES
"Physical fitness is the first requisite of happiness. Our interpretation of physical fitness is the attainment
and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily, and
satisfactorily performing our many and varied daily tasks with spontaneous zest and pleasure. To achieve the
highest accomplishments within the scope of our capabilities in all walks of life, we must constantly strive to
acquire strong, healthy bodies and develop our minds to the limit of our ability".
— Joseph Hubertus Pilates
1) BREATHING
"Breathing is the first act of life, and the last. Our very life
depends 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
and to improve the capacity of our lungs.
2) CONCENTRATION
"... and always keep your mind wholly concentrated on the
purpose of the exercises as you perform them."
To concentrate is to pay attention to what you are doing. To
be present with and in control of the task at hand. Without
concentration the exercises lose their form and their
purpose. When teaching it is important to have a client do
only as many repetitions as they can without losing their
concentration. As Joe often said, “It is better to do five
repetitions perfectly than 20 without paying attention.”
3) CONTROL
To be in control is to understand and maintain the proper
form, alignment and effort during an entire exercise. Pilates
exercises are never done without engaging the mind to
control the movements and the efforts that the body
is making.
4) CENTERING
In Pilates all movement radiates outward from the center.
Developing a strong, stable and flexible center is one of the
defining features of this form of exercise.
5) PRECISION
Precision is the ability to perform exercises with optimum
alignment, unconscious control and just the right amount
of effort. Precision is the end product of concentration,
control, centering and practice.
6) BALANCED MUSCLE DEVELOPMENT
"However, there is another important reason for consistently
exercising all our muscles; namely, that each muscle may
cooperatively and loyally aid in the uniform development of
all our muscles."
Understanding, developing and maintaining correct
alignment and form is essential to Pilates and over time will
lead to balanced muscle development. With practice these
principles become second nature and lead to improved
posture, increased comfort and enhanced physical abilities.
7) RHYTHM/FLOW
All movements in Pilates are done with a sense of rhythm
and flow. Flow creates smooth, graceful and functional
movements. It decreases the amount of stress placed on
our joints and develops movement patterns that integrate
our body into a smoothly flowing whole.
8) WHOLE BODY MOVEMENT
Pilates is fundamentally about integration: integrating
movement into a flowing whole body experience,
integrating the mind and body to create clarity and
purpose, integrating mind, body and spirit to create a life
of balance.
9) RELAXATION
To be healthy in body and mind it is important to
understand the balance between effort and relaxation. In
Pilates we learn to use just the amount of effort needed to
complete the exercise correctly, no more, no less. Learning
to release unnecessary tension in our bodies helps us to
find ease and flow in movement and in the rest of our lives.
© 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
