Balanced Body Pilates Arc User manual

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THE PILATES ARC™ ON THE REFORMER
The Pilates Arc™ was designed to fit on all Balanced Body
Reformers in order to create new exercise possibilities for
teachers, therapists, students, clients and patients. The Pilates
Arc or Step Barrel is used to increase the strength and mobility
of the core and spine on the mat. When added to the Reformer,
it provides the perfect platform to develop coordination,
strength and balance.
The Arc allows you to• add torso flexion and extension
elements into standard exercises such as Footwork.
Acts as a teaching tool for beginners in exercises such as•
Stomach Massage.
Provides support for pregnant clients.•
Adds new challenges to abdominal exercises such as the•
Hundred.
And many more uses we haven’t thought of yet!•
Placing the Arc on the Reformer
Placing the The Pilates Arc on the Reformer is easy. Just lower
the headrest and place either the front arch (the arch under
the high slope end) or the middle arch over the shoulder rests
so the Arc sits flat on the carriage. You can use the Arc with
or without the step depending on which exercise you are
performing.
The Complete Arc on the Reformer
You can place the complete Pilates Arc on the Reformer in any
of the following configurations:
Step to footbar, middle arch over shoulder rest•
Step to footbar, front arch over shoulder rest•
Step to shoulder rests•
The Arc only on the Reformer
You can place the Arc without the step on the Reformer in any
of the following positions.
High slope to footbar, middle arch over shoulder rest•
High slope to footbar, front arch over shoulder rest•
Low slope to footbar, middle arch over shoulder rest•
In order to accommodate the Arc, you may have to adjust the
distance between the footbar and the carriage by moving the
Allegro® or infinity footbar® or moving the springbar away from
the footbar on the Revo® or One Step Reformer. Additional
settings are listed under each exercise.
Creating new exercises
All of the exercises in this manual were created by highly
experienced BBU faculty members. They are only a starting
point so be creative and let us know what you come up with! If
you want to share new exercises with other instructors please
contact [e-mail]. Enjoy your Arc!
1Whole Arc, step to foot bar, middle arch
2Whole Arc, step to foot bar, front arch
3Whole Arc, step to straps
4Arc only, high slope to footbar, middle arch
5Arc only, high slope to footbar, front arch
6Arc only, low slope to footbar, middle arch

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Balanced Body University Reformer Manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
Footwork on the Arc
Springs: 2RB to 3R Footbar: High or Low
Arc only: Low slope to footbar, middle arch
This is a simple way to modify the Footwork for a client who is
more than 5 months pregnant or who can’t lie supine due to
eye problems, vertigo or other issues. With the torso variations
it becomes a wonderfully complete warm up for the whole
body.
Footwork on the Arc
Starting Position
Hands supporting the head: Lie supine on the carriage with the
upper body supported on the Arc and the head supported by
the hands with the elbows wide. Place the feet on the footbar
in one of the foot and leg positions below.
Arms reaching forward: Lie supine on the carriage with the upper
body supported on the Arc and reach the arms forward.
Head supported by the step: Lie supine on the carriage with the
upper body supported on the Arc and the head supported by
the step. Use a sticky pad as the step will fall if you lift your
head. You can also use pillows or towels to support the head.
High slope to footbar: For more intense back extension, place the
Arc on the Reformer with the high slope towards the footbar
and the shoulder rest in the front arch.
Movement Sequence
Exhale• – Straighten the legs, maintaining the position of the
back on the Arc.
Inhale• – Bend the knees as the carriage returns.
Footwork Variations (see Reformer 1 Manual for more details)
Double Legs
Heels
Toes
Prehensile
V Feet
Tendon stretch (Lift/Lower)
Wide/2nd position
Running in place
Single Leg
Heels
Toes
Legs parallel
Legs turned out
1Footwork - Starting Position - Hands supporting the head
1Footwork - Starting Position - Arms reaching forward
1Footwork - Starting Position - Step supporting the head
2Footwork - Press the carriage back

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Footwork with Torso Extension and Flexion
Starting Position
Lie supine on the carriage with the upper body supported on
the Arc, the head lifted off the Arc with the torso in one line
and the arms reaching forward. Place the feet on the footbar in
one of the foot and leg positions listed above.
Movement Sequence
Inhale• – Straighten the legs and extend the back over the
Arc as the arms circle up overhead. Depending on your
flexibility and your height, you may or may not touch the
Arc with your head.
Exhale• – Bend the knees and roll the upper body up off the
Arc into the Stomach Massage sitting position as the arms
circle out and around to the starting position.
Reverse the direction of the arms on each repetition.•
Beginning to Intermediate • 10 Reps
2Extend the back over the Arc as the legs straighten.
1Footwork with torso extension and exion - Starting Position - Arms reaching forward
3Roll all the way forward into Stomach Massage position to start again
Variations
Single leg: Starting with one foot on the footbar, extend the
free leg as you push the carriage back. Add back extension or
rotation as you like.
Torso rotation: Straighten the legs, rotate the torso to the left
and reach the left arm out to the side as you roll back over
the Arc. Bend the knees and return to the starting position.
Alternate sides and do 3 to 4 reps to each side.
Around the world: Straighten the legs, rotate the torso to the left
and reach the left arm out to the side as you roll back over the
Arc. Continue to circle the arms overhead as you move through
the center. Rotate the torso to the right and circle the arms
back around to the front as you return to the starting position.
Alternate directions and do 2 to 3 reps to each side.
1Footwork Single Leg - Starting Position
2Extend the free leg as you push the carriage back
3Extend all the way over the Arc as you press out
Single Leg Variations

4
Balanced Body University Reformer Manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
Torso Rotation Around the World
1Footwork withTorso Rotation - Starting Position - Arms reaching forward 1Footwork with Around the World - Starting Position - Arms reaching forward
2Rotate the torso and reach the arm out on a long diagonal as you extend the legs 2Rotate the torso and reach the arms overhead as you press the carriage back
3Center the torso with the upper back in extension
4Rotate to the other side before bending the knees and returning to the starting position

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Cueing and Imagery
Engage the abdominals before you press back.•
Draw the navel toward the spine.-
Draw the hip bones together.-
Keep the hips, knees, ankles and feet in line.•
Ideally, the ASIS, center of the knee cap, middle of the ankle-
and 2nd toe are on one line.
Maintain the support of the back throughout the exercise.•
In spinal flexion, focus on the abdominals.-
In spinal extension, focus on lengthening and-
decompressing the spine.
There should be no spinal discomfort during this exercise.-
Maintain the support of the neck throughout the exercise.•
Move smoothly from flexion into extension maintaining-
control of the head.
If the neck needs support, use the hands behind the head or-
support it with towels or the step.
Make the movement smooth and continuous. Don’t bump•
at the bottom or the top.
Imagine a waterwheel continuously rotating.-
Purpose
Strengthen the leg muscles including the internal and•
external rotators, quadriceps, hamstrings, abductors,
adductors, calf muscles and ankle stabilizers
Develop support for neutral spine•
Teach lumbopelvic stability•
Correct hip, leg and ankle alignment•
Increase circulation•
Precautions
For knee, hip and ankle injuries and after knee or hip surgery –
Decrease knee and hip flexion by limiting carriage return
with footbar adjustments or stopper blocks. Avoid if
symptoms increase.
For sensitive feet – Pad the footbar or work with shoes on.
For low back, hip and sacroiliac joint injuries – Support the low back
with a towel, wedge or roll. Avoid if symptoms increase.
For neck and shoulder injuries – Support the head with the hands,
the step or other supports and avoid the extension variations.

6
Balanced Body University Reformer Manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
Springs: 2RB to 3R Footbar: Low
Arc only: High slope to footbar, middle arch
This is a much easier version of Stomach Massage for clients
who are not very strong, tend to sink into their lower backs
or who are very tight in their hamstrings. It is also a good
footwork alternative for pregnant women after 5 months
until their abdomen gets too large for the hip flexion to be
comfortable.
Starting Position
Sit on the Reformer with your sacrum against the high
slope edge of the arc. Place your feet on the footbar in the
V-feet position and place your torso and hands in one of the
positions listed below.
Movement Sequence
Exhale• – Engage the abdominals and straighten the legs to
press the carriage back.
Inhale• – Lower the heels under the bar, rise up on to the
balls of the feet and return to the starting position.
Stomach Massage Variations (see Reformer 2 Manual for
more details)
Round Back
Reach
Twist
Single Leg (no photo)
Additional Variations
Monkey: Place the feet in parallel on the footbar with the knees
bent and place the hands on the footbar. Straighten the legs
and press the carriage back to stretch the lower back and the
hamstrings.
Stomach Massage with the Arc
1Stomach Massage Round Back - Starting Position - Hands on edge of carriage
2Straighten the legs and press the carriage back
3Lower the heels under the footbar
4 Rise up onto the balls of the feet before bending the knees and returning to the starting
position

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Beginning • 6 Reps
Cueing and Imagery
Stay seated on the ischial tuberosities (sit bones).•
Imagine your sit bones are like a mountain, stay on the very-
top. Don’t roll off either side.
Keep lifting up and out of the hips.•
Imagine a partner is holding your hips and lifting them off-
the legs as the legs straighten and bend.
Maintain a slight amount of lumbar flexion.•
Instructor use fingers on the lumbar spinous processes to cue-
a slight curve.
Keep the head in line with the spine.•
Cue the eye focus to adjust the alignment of the head.-
Purpose
Strengthen the abdominals and the torso•
Strengthen the legs including the quadriceps, hamstrings,•
adductors and calves
Increase flexibility of the lumbar spine, hamstrings and•
calves
Improve leg alignment•
Teach scapular stabilization•
Precautions
Low back and sacroiliac joint issues – Avoid if lumbar flexion
increases symptoms.
Knee issues – Sit farther away from the footbar to decrease knee
flexion or avoid if symptoms increase.
Tight hamstrings, weak torsos, pregnancy – Support the back by
placing the box in short box position on its side behind you
and leaning back into it.
Avoid with osteoporosis.
1Stomach Massage Reach andTwist - Starting Position - Hands reaching forward
2Stomach MassageTwist - Rotate and reach one arm out
1Monkey - Starting Position - Legs parallel, hands on footbar
2Straighten the legs to stretch the hamstrings and the lower back

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Balanced Body University Reformer Manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
Side Lying Leg Work on the Arc
Springs: 2RB to 3RB Footbar: Low
Arc only: Low slope to footbar, middle arch or
Arc and step: Step toward the footbar, middle arch
The Side Lying Leg series helps develop medial and lateral
hip and leg strength to improve the stability of the hips and
pelvis in standing, walking and running. This is a very useful
exercises for balancing the forces around the knee, hip and
ankle.
Starting Position
Lie on your side on the Reformer with the bottom leg bent
and the torso supported by the Arc. Support the head with
the hand. Place the top leg on the footbar in parallel with the
toes level with the end of the footbar padding to create a right
angle at the hip joint.
Movement Sequence
Exhale• – Press the footbar away keeping the leg parallel to
the floor.
Inhale• – Bend the knee and return to the starting position.
Variations
Medial foot: Place the medial side of the foot on the bar and
press back to engage the medial side of the leg.
Lateral foot: Place the lateral side of the foot on the bar and
press back to engage the lateral side of the leg.
Hip extension: Place the foot farther back on the footbar
to focus on hip extension and to increase the work on the
quadriceps. The heel will be elevated in this position.
External hip rotation: Place the heel on the footbar with the leg
in external rotation. Keep the hip, knee and ankle aligned as
you press the carriage back.
1Side Lying Legs Parallel - Starting Position
2Straighten the leg and press the carriage back
1 Side Lying Legs Turned Out - Starting Position
2Straighten the leg and press the carriage back

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Beginning • Reps 10 each
Cueing and Imagery
Keep the hip, knee, ankle and foot in good alignment.•
Draw a line from the inside of the ASIS through the center of-
the patella and the middle of the ankle.
Keep the top leg parallel to the carriage when working with•
a parallel leg.
Imagine the leg is supported by a table as you bend and-
straighten the knee.
Keep the knee cap pointing straight ahead.-
Keep the foot in a neutral position to the ankle in all the•
exercises.
Be careful of rolling in toward the arch or out to the side of-
the ankle.
Imagine you are wearing a basketball shoe and don’t roll the-
ankle in either direction.
Maintain good alignment through the torso.•
Keep the head, torso and hips on one line. It is very easy to-
round the back.
Look straight ahead.-
Purpose
Strengthen the hips and legs particularly the quadriceps,•
hamstrings, abductors and adductors of the hip.
Strengthen the ankles•
Teach standing alignment•
Precautions
For knee, hip and ankle injuries and after knee or hip surgery –
Decrease knee and hip flexion by limiting carriage return
with footbar adjustments or stopper blocks. Avoid if
symptoms increase.
For sensitive feet – Pad the footbar or work with shoes on.
For low back, hip and sacroiliac joint injuries – Keep the back
straight and in good alignment throughout the exercise
For neck and shoulder injuries – Support the head as needed.
1Side Lying Legs Hip Extension - Starting Position
2Straighten the leg and press the carriage back

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Balanced Body University Reformer Manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
Abdominal Series on the Arc
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.
Modications
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.
2Straighten the legs, lower the arms and pulse the hands
1The Hundred– Starting Position