Pull Ups
STARTING POSITION
Lie prone on the Arc facing the straps and hold onto the
risers. Shorter clients may need help to reach them. If you
don’t have risers, you can use the end of the Reformer
frame or the tower bars if you have them.
MOVEMENT SEQUENCE
Exhale
– Bend the elbows and pull the carriage toward the
risers.
Inhale
– Press the upper back up into extension.
Exhale
– Lower the body back to neutral with the elbows
bent.
Inhale
– Straighten the elbows and return to the starting
position.
PRONE EXERCISES ON THE ARC
BEGINNING TO ADVANCED | 4 TO 10 REPS
Springs:
B to 2R
Footbar:
No bar
Straps:
Hold the ropes
Arc Only:
Low slope to footbar, middle arch over shoulder
rests.
All of the prone exercises are ideal for strengthening
the upper back and the back of the shoulders and for
increasing thoracic extension. It is an important exercise for
office workers and others with poor posture.
Pulling Straps
STARTING POSITION
Knees on carriage:
Lie prone on the Arc facing the straps
with the knees on the carriage, the legs bent and the ankles
crossed. Hold the straps in your hands. Place a mat on the
Arc as a cushion if it is uncomfortable.
Legs straight:
Lie prone on the Arc facing the straps
with the legs straight. You will need to find and hold your
balance point. Hold the straps in your hands. Place a mat
on the Arc as a cushion if it is uncomfortable. INSTRUCTOR
NOTE: Spot clients in this position so they don’t lose their
balance as they pull the straps.
MOVEMENT SEQUENCE
Exhale –
Lift the abdominals off the Arc and slide the
shoulder blades down the back to begin.
Inhale –
Pull the straps toward the hips.
Exhale –
Return to the starting position maintaining the
abdominal lift and the position of the shoulder
blades.
ARM VARIATIONS
(see Reformer 1 Manual for more details)
ƫ
Pulling Down
ƫ
Pulling in a T (Airplane)
ƫ
Triceps Pull Back
ƫ
Pulling Straps
MODIFICATIONS
Arms low
Begin each of the exercises with the arms level with the
shoulders rather than reaching up above the shoulders.
CHALLENGE
Torso flexion into extension
Begin the exercise with the upper body in flexion over the
Arc and lift the torso into neutral or extension as the arms
move.
1. Pulling Straps – Starting Position – Knees on carriage
2. Arms pull straps along sides of Reformer frame as the torso
extends
2. Arms pull straps along sides of Reformer frame as the torso
extends
1. Pulling Straps – Starting Position – Legs straight
1. Pull Ups – Starting Position – Hold onto the risers with your hands
2. Pull the carriage toward the risers by bending the elbows
3. Press the upper body into extension
© 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