![background image](http://html.mh-extra.com/html/nora/pilates-arc/pilates-arc_manual_1700271019.webp)
TEASER OBLIQUE
ADVANCED | 3-5 REPS
Arm Sweep Low
STARTING POSITION
Sit between the well and the step of the Pilates Arc® with
the back against the arc and the legs straight.
Back against low slope:
For an easier and more supported
version of the Teaser Oblique series, remove the step and
lean back against the low slope of the arc.
MOVEMENT SEQUENCE
Inhale
– Lift the legs off the step and reach the hands
toward the feet to come into the Teaser position.
Exhale
– Rotate the torso to the right and roll back over the
arc as you sweep the right arm down toward the
floor and then back behind you.
Inhale
– Sweep the arm down toward the floor and back up
toward the legs to return to the starting position.
Exhale
– Rotate the torso to the left and repeat the
sequence on that side.
Inhale
– Return to the starting position.
Hip Rolls - Knees Bent
STARTING POSITION
Sit between the well and the step of the 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 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.
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 One Leg
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 the left
leg as the torso rotates to the left.
Inhale
– Return to the starting position.
Exhale
– Rotate the legs to the left and straighten the right
leg as the torso rotates to the right.
Inhale
– Return to the starting position.
2. Rotate the torso to the right as you roll the hips to the left and
straighten the top leg
4. Rotate the torso to the left and the hips to the right
3. Return to the starting position
1. Hip Rolls straightening top leg – Starting Position
© 2008 Balanced Body Education LLC. All rights reserved.
May not be reproduced in whole or in part.
31
30
PILATES ARC
®
- A DETAILED GUIDE FOR PRACTICING PILATES