![background image](http://html.mh-extra.com/html/nora/pilates-arc/pilates-arc_manual_1700271034.webp)
Pilates Mat on the Arc - Advanced
The advanced workout challenges the abdominals, the scapular stability and the strength of the core. It includes inversions
and is not recommended for clients who are not in very good shape. Work up to this one by practicing the intermediate
program three times a week for several weeks first.
Mermaid/Side Sit Ups
ƫ
Breathing into the sides of the ribs - 6x on each side
ƫ
Side Sit ups - 8x on each side
The Reach - 6x
Step Roll Downs
ƫ
Deep Scoop - 8x
ƫ
Deepen the curve - 6x
Well Roll Downs
ƫ
Hands behind the head - 10x
ƫ
Oblique variations
ƫ
Arm circle low - 4 sets each side
ƫ
Bridging - 6x
The Hundred - 1 set
Leg Series on the Arc
ƫ
Scissors - 10x
ƫ
Circles - 6x
ƫ
Bicycle - 6x
Roll Over - 3x each direction
Single Leg Stretch - 8 sets
Double Leg Stretch - 6x
Single Straight Leg Stretch - 8 sets
Double Straight Leg Stretch - 4x
Criss Cross - 8 sets
Spine Stretch- 6x
Spine Stretch Side - 6x
Saw - 6x
Swan - on top of arc - 6x
Swimming - on top of arc - 30 sets
Teaser Forward
ƫ
Bookends - 6x
ƫ
Teaser 1 - 5x
ƫ
Teaser Oblique - Choose 2 variations - 4 sets each
Side Leg Series
ƫ
Side Leg Lifts - 8 sets
ƫ
Circles - 8 circles each direction
ƫ
Leg Kicks - 8 sets
ƫ
Bicycle - 6 sets
Leg Pull Down - 4x
Rolling like a ball - 10x
Push Up - on bottom of arc (choose position)
ƫ
Plank - 30 seconds
ƫ
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.
61
60
PILATES ARC
®
- A DETAILED GUIDE FOR PRACTICING PILATES