![background image](http://html.mh-extra.com/html/nora/pilates-arc/pilates-arc_manual_1700271040.webp)
ABDOMINAL SERIES ON THE ARC
INTERMEDIATE | REPS VARY
Springs:
B to RY
Footbar:
No bar
Straps:
Regular or Short
Arc and step:
Step toward the footbar, middle arch
The Abdominal Series on the Arc takes some of the mat
and Reformer abdominals and places them on the Arc for
increased abdominal and pelvic stability work.
The Hundred
STARTING POSITION
Lie supine on the Arc facing the footbar with the tailbone
close to the top of the step. Place the feet in a chair
position to begin. Move the hips up or down the step to
create more challenge for the abdominals or more support
for the lower back. Hold the straps in the hands with the
elbows bent or straight depending on the variation.
MOVEMENT SEQUENCE
Exhale
– Engage the abdominals, draw the ribs toward the
hips to lift the head and lower the arms until they
are just slightly above the carriage and parallel to
the torso.
Pump the arms in a small arc as you breathe in for 5
pulses and out for 5 pulses. The breathing can be
percussive, taking a small sniff with each pulse,
or continuous, breathing smoothly in for 5 pulses
and smoothly out for 5 pulses.
Choose your leg position based on your ability to maintain
the stability of the back.
MODIFICATIONS
Level 1
The knees stay bent at 90 degrees. Low back stays on the
mat or in a supported neutral position.
Level 2
The legs straighten to the ceiling. The leg position can be
parallel or turned out. Bend knees with tight hamstrings.
Level 3
The legs lower as far as possible while the back remains
stable. The leg position can be parallel or turned out.
2. Straighten the legs, lower the arms and pulse the hands
1. The Hundred – Starting Position
Backstroke
Hold the straps in the hands with the elbows bent.
MOVEMENT SEQUENCE
Inhale
– Reach the arms and the legs toward the ceiling.
Exhale
– Open the legs and the arms and circle them
around toward the ground until you are in the
Hundred position.
Exhale
– Bend the knees into the chest.
Inhale
– Lower the head and return the arms to the
starting position.
Single Leg Stretch
Hold the straps in the hands with the elbows straight.
MOVEMENT SEQUENCE
Exhale
– Engage the abdominals, lift the head and lower
the arms until they are parallel to the torso as in
the Hundred. Reach the right leg out parallel to
the floor as you reach the arms toward the feet
and lift the torso slightly off the Arc
Inhale
–
Bend the knee into chair position and return the
torso to the Arc without lowering the head.
Exhale
– Reach the left leg out parallel to the floor as you
reach the arms toward the feet and lift the torso
slightly off the Arc.
Inhale
– Bend the knee back into the chair position and
return the torso to the Arc.
Repeat 6 to 10 times on each side
EXERCISE VARIATIONS
Single Straight Leg Stretch
Begin with the legs straight and pointing toward the ceiling
and alternately lower one leg toward the floor at a time
while reaching the torso off the Arc.
1. Backstroke - Starting Position
2. Reach the arms and the legs up toward the ceiling
3. Circle the arms and legs out and around to come into the
Hundred position
1. Single Leg Stretch - Reach the torso towards the feet as the leg
bends in
1. Single Straight Leg Stretch - Reach the torso towards the feet as
the leg lifts
© 2008 Balanced Body Education LLC. All rights reserved.
May not be reproduced in whole or in part.
73
72
PILATES ARC
®
- A DETAILED GUIDE FOR PRACTICING PILATES