Nora PILATES ARC User manual

Balanced Body Inc, Sacramento California
By Nora St. John
Co-Created by Elizabeth Larkam, Naomi Leiserson,
Lizbeth Garcia, Nico Gonzalez, Portia Page and Valentin
3rd Edition
PILATES ARC®
A DETAILED GUIDE FOR PRACTICING PILATES

CREDITS AND GRATITUDE
This manual would not have been possible without the
dedication and support of the Pilates elders who kept the work
alive and growing, the teachers of all of the Balanced Body
Master Instructors who so generously shared their knowledge
and wisdom, Ken Endelman and Balanced Body for supporting
the entire project and Turning Point Studios for providing the
living laboratory out of which it all developed.
Also many thanks to Caleb Rhodes, Melissa Franzosa, and Portia
Page for being such ideal models.
IMPORTANT INFORMATION
This Manual is intended to be used as part of a Pilates teacher
training program or for clients who are working under the
supervision of a trained Pilates teacher. If you are using this
manual to learn these Pilates exercises and you are not under
the supervision of a trained Pilates teacher please keep in
mind that the material presented is physically challenging
and Balanced Body is not liable for any injuries caused by
attempting these exercises without proper supervision.
Balanced Body highly recommends that you get a thorough
evaluation from a qualified health or fitness professional and
work with a trained Pilates teacher in order to receive the
maximum benefit from these exercises.
Balanced Body Inc, Sacramento California
By Nora St. John
Co-Created by Elizabeth Larkam, Naomi Leiserson,
Lizbeth Garcia, Nico Gonzalez, Portia Page and Valentin
3rd Edition
PILATES ARC®
A DETAILED GUIDE FOR PRACTICING PILATES

TABLE OF CONTENTS
1 Welcome!
2 What is Pilates?
4 Pilates Principles
5 Introduction to the Pilates Arc®
Pilates Arc Exercises
6 Step Roll Down Series
8 Well Roll Down Series
12 The Reach
14 The Hundred
15 Single Leg Stretch
16 Double Leg Stretch
17 Single Straight Leg Stretch
18 Double Straight Leg Stretch
19 Criss Cross
20 Spine Stretch
21 Spine Stretch Side
22 Saw
24 Mermaid/Side Sit Ups
28 Teaser Forward
30 Teaser Oblique
34 Teaser Reverse
35 Bridge
36 Push Up
38 Leg Pull Down
40 Leg Pull Up
42 Leg Series on the Arc
46 Side Leg Series
51 Swimming
52 Swan
53 Single Leg Kick
54 Rolling In & Out
55 Jack Knife
56 Rolling like a Ball
57 Pilates Arc Exercise Sequences
Pilates Arc on the Reformer
63 Introduction
64 Footwork on the Arc
68 Stomach Massage on the Arc
70 Sidelying Work on the Arc
72 Abdominal Series on the Atc
76 Arm Work on the Arc
78 Prone Exercises on the Arc
82 Short Box Exercises on the Arc
84 Elephant on the Arc
85 Control Front on the Arc
86 Long Back Stretch on the Arc
Published by:
Balanced Body Inc.
Sacramento, California, USA
Toll-free from U.S. and Canada: 1-800-745-2837
Toll-free from UK: 00-800-7220-0008
From other locations: [phone]
Email: [email protected]
© 2008 Balanced Body Education LLC. All rights
reserved. May not be reproduced in whole or in part.
For information on getting permission for reprints or
excerpts, contact [e-mail]
Printed in the United States of America

WELCOME TO THE WORLD OF PILATES
PILATES, MOVEMENT FOR LIFE!
Pilates helps thousands of people every day to move
better, feel better and perform at their best. This wonderful
exercise system developed by Joseph Pilates strengthens
muscles, develops flexibility, increases coordination and
improves health and well being.
PILATES, MIND BODY EXERCISE
Pilates focuses on engaging the mind and body to create
exercises that stimulate not just our physical bodies, but
our mind and spirit as well. Every exercise is performed with
attention to the breath, proper form, correct alignment and
balanced muscle control in order to decrease pain, increase
vitality and optimize physical performance.
Pilates is used in fitness centers, private studios,
rehabilitation clinics and at home to improve the health
and well being of everyone from the recently injured, to
the super fit. As more and more people participate, Pilates
continues to grow and evolve to meet the needs of anyone
wanting to improve their ability to move with strength, ease
and grace.
BALANCED BODY, GROWING PILATES FOR
OVER 30 YEARS
Balanced Body is the largest designer and manufacturer of
professional Pilates equipment in the world. Ken Endelman,
the founder and CEO, is constantly inspired by his work
with Pilates professionals from over 100 countries. He uses
this inspiration to design and develop the finest Pilates
equipment, and to help grow the Pilates community
through education, advertising and continued support.
The education division of Balanced Body is committed
to providing training and support for home users, new
teachers and professionals through manuals, DVDs, Pilates
teacher training programs and continuing education.
If you want to learn more about Pilates products, instructor
training, or to find a Pilates professional near you,
visit pilates.com.
ABOUT THIS MANUAL
This manual contains a wealth of information about the
Pilates method, principles of good movement and Pilates
Arc and Step Barrel exercises. You can use it to deepen
your own understanding of Pilates or as an additional
resource if you are already a Pilates instructor or enrolled
in a Pilates instructor training program. The exercises
are organized as if you were doing a Pilates Mat workout
on the Pilates Arc. If you are new to Pilates, start with
the beginning level exercises and programs until you get
comfortable with them, before advancing. If you have any
specific issues, please consult a medical professional or
an experienced Pilates instructor before attempting any of
these exercises.
This manual grew out of the more than 60 years combined
teaching experience of the Pilates Arc development team.
It includes a selection of both classical and contemporary
exercises including many new moves developed just for the
Pilates Arc. The original Pilates exercises were passed on
to us through the Pilates elders and master teachers Eve
Gentry, Michele Larsson, Carola Trier, Romana Kryzanowska,
Kathleen Stanford Grant, Ron Fletcher, Elizabeth Larkam,
Jean-Claude West and many others. We are grateful for
everything they have given us.
If you have any questions or comments, please feel free to
contact Balanced Body at [e-mail].
I hope this manual provides you with both information and
inspiration on your Pilates path.
Happy practicing!
Nora St. John
Education Program Director
Balanced Body

Joe had a dream of introducing his vision of mind-body
fitness into every aspect of life, from elementary schools to
military training, and, had he not been so far ahead of his
time, it might have happened. Instead, he taught a small
group of devoted teachers and students, a few of whom
went on to continue the work and keep it alive until the rest
of the world caught up with his revolutionary thinking. Joe
spent many years talking to anyone who would listen about
his work, but did not receive much recognition during his
lifetime.
Joe’s studio was destroyed by fire in 1967 and he died soon
after that from complications of smoke inhalation. His wife
Clara carried on the work until her death in 1977.
Amongst the primary teachers who carried on Joe’s work
after his death was Romana Kryzanowska, a ballet dancer
who worked very closely with Joe and taught at his studio
for many years. She started one of the first teacher training
programs in the country and has trained hundreds of
instructors to teach the work as Joe taught it to her. She
was associated with the Pilates Guild for many years and
taught her Romana’s Pilates training program up until her
death in 2013.
Eve Gentry was a well known modern dancer who worked
with Joe and Clara as a student and teacher for over 20
years before moving to Santa Fe, New Mexico and opening
a studio there. Joe helped to rehabilitate Eve after a radical
mastectomy and helped her to regain the full use of her
arm and torso. Eve died in the late 1990s. Her work is
carried on by Michele Larsson through Core Dynamics.
Ron Fletcher was a Martha Graham dancer who worked
with Joe and Clara very late in their lives. Ron credits Clara
with inspiring him to develop his unique work on the Step
Barrel/Spine Corrector and to open a studio in Los Angeles
on Rodeo Drive. Ron was the first teacher to bring Pilates to
the West Coast and to introduce it to many famous actors
and actresses. His work incorporated a more “dancerly”
style and more complicated choreography into the original
exercises. His work is carried on by the Ron Fletcher
Program of Study and is known as Ron Fletcher Work.
Carola Trier trained with Joe and opened her own studio
in New York where she taught until her death in the late
1990s. Her work is carried on by several senior students
including Jillian Hessel in Los Angeles and Deborah Lessen
in New York.
Kathleen Stanford Grant originally came to Joe with a
knee injury she sustained as a dancer. She was one of only
two students to be certified by Joe to teach Pilates. After
dancing and choreographing for many years she started
teaching at New York University where she taught a Mat
class to the students and ran a small studio until her death
in 2010.
Lolita San Miguel is a well known dancer and
choreographer who was certified by Joe while she was
dancing in New York. She moved to Puerto Rico and
founded the Ballet Concierto de Puerto Rico, one of the
island’s premier dance companies where she incorporated
Pilates into the training program for her dancers. Ms.
San Miguel teaches Pilates workshops nationally and
internationally and has produced several DVDs.
Mary Bowen was a comedian performing in New York when
she first started working with Joe. She now combines
Psyche and Pilates in her current life as a Jungian
psychoanalyst and Pilates instructor at her studio in
Northampton, MA and her office in Killingworth, CT. She
has taken at least one Pilates session a week for close to 50
years and continues to deepen her own understanding of
the balance between mind and body.
Pilates has now become a household word thanks to the
work of all of these first generation teachers and many
others who kept the method alive after the death of Mr.
Pilates. Without them, we would not have the wonderful
exercise system we have today. We are grateful to all of
them.
THE DEVELOPMENT OF
BALANCED BODY EDUCATION
The Balanced Body Pilates instructor training was
developed by Nora St. John, MS. who has been practicing
Pilates since 1981 and teaching since 1989. She originally
trained at St. Francis Memorial Hospital with Patrice
Whiteside and Elizabeth Larkam and has studied the work
with Alan Herdman, Eve Gentry, Michele Larsson, Romana
Kryzanowska, Carola Trier, Kathy Grant, Lolita San Miguel
and Karen Clippinger. Nora has degrees in Biology, Dance
and Traditional Chinese Medicine as well as certifications in
Pilates, Oriental Bodywork and the Franklin Method.
The Balanced Body program combines the full bodied,
athletic aspects of the original work with the refinement
and anatomical understanding of the more contemporary
schools of Pilates. Nora’s background in movement science
provides a strong foundation for the ongoing development
of the Balanced Body Pilates instructor training program.
WHAT IS PILATES?
Pilates is an exercise system developed by Joseph Pilates over 80 years ago. Exercises are performed on a
mat or on specially designed Pilates equipment including the Reformer, the Trapeze Table or Cadillac, the
Wunda chair, the Magic Circle and the Barrels. The Pilates system includes exercises for every part of the
body and applications for every kind of activity. When Pilates first created his method, it was so far ahead of
its time that it did not begin to achieve popular recognition until the first few years of the 21st century. Over
10 million people are now practicing Pilates in the United States and the numbers are growing every year.
WHY IS PILATES SO POPULAR ?
Pilates focuses on engaging the mind and body together
to create exercises that involve the whole person. Every
exercise is performed with attention to the breath, proper
form and efficient movement patterns. Pilates strengthens
the core, improves balance, increases coordination and
decreases stress. The exercises are relatively safe, low
impact and appropriate for anyone from 10 to 100. Pilates
focuses on learning to move better so the benefits are felt
in everyday life.
Pilates is used in fitness centers, private studios,
rehabilitation clinics and hospitals to improve the health
and well being of clients from the recently injured to the
super fit. As more and more people participate, Pilates
continues to grow and evolve to meet the needs of anyone
wanting to improve their ability to move with strength, ease
and grace.
A BRIEF HISTORY OF JOSEPH H. PILATES
AND THE DEVELOPMENT OF CONTROLOGY
Joseph Hubertus Pilates was born in Germany around
1883. He had rheumatic fever, asthma and rickets as
a child and was plagued by a weak respiratory system.
In order to improve his own health he began exploring
ways to strengthen his body and his mind. Early on, Joe
became intrigued by the classical notion of the ideal man
who combined a well trained body with an equally well
trained intellect. In pursuit of this goal he participated in
boxing, fencing, wrestling and gymnastics with his father
and brother. Germany was a fertile ground for these
explorations at the turn of the 20th century with many
ground breaking leaders in movement science, dance and
psychology working there.
Joe was in England touring with a boxer when World War I
broke out. He was held as a resident alien in an internment
camp on the Isle of Man for the duration of the war. While
in the camp he took it upon himself to lead his fellow
detainees in a daily exercise program. According to Joe,
when the influenza epidemic of 1918–1919 broke out, none
of the inmates who followed his regimen got sick.
Joe’s success with his group of inmates brought him to
the attention of the camp leaders and he was given the
job of an orderly at a hospital for wounded soldiers. He
was put in charge of 30 patients and worked with them
every day to exercise whatever they could move. This was
in the days when western medicine was in its infancy and
there were few treatments to offer patients other than
surgery and morphine. Nursing during this time usually
meant extended bed rest which lead to muscular atrophy,
loss of aerobic capacity and a weakened immune system.
Joe’s exercises helped his patients to get better faster and
helped them to fend off the secondary infections that killed
so many people in similar circumstances.
Working as an orderly also led to the development of Joe’s
first piece of exercise equipment. Manually working out 30
patients every day was exhausting so Joe came up with the
idea of attaching springs to the patient’s bed frames and
thus the first Cadillac was born! Now the patients could
exercise themselves under Joe’s supervision.
After Joe was released from the camps and returned to
Germany, he was approached by the “brown shirts” (who
were to become the Nazi party) to train their police force.
Joe didn’t want to have anything to do with them, so he
left Germany on a boat for America and met his soon-to-
be-wife Clara on the passage over. Clara was a nurse who
became a true partner for Joe, working beside him in the
studio everyday and taking care of any clients Joe didn’t
want to work with.
When Joe and Clara arrived in New York in 1926, they
rented a small studio in the same building as the New
York City Ballet on 8th Ave. and started teaching what Joe
named “Contrology.” Joe worked with clients from all walks
of life but he made an especially strong impression on the
dance community working with Ted Shawn, Ruth St. Denis,
George Balanchine and many others who sent their injured
dancers to Joe’s for rehabilitation following injuries.
Joe was an inventor who was always working on developing
new exercise equipment. He designed the Universal
Reformer, the Wunda Chair, the Cadillac, the Ladder Barrel,
the Spine Corrector and many other wonderful inventions
during his lifetime. He made many of the machines himself
and often designed them to fit a particular client. Many of
Joe’s original machines are still working today.
© 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part. 32 PILATES ARC®- A DETAILED GUIDE FOR PRACTICING PILATES

Arc
Step
Well
Low Slope
High Slope
Handles
INTRODUCTION TO THE PILATES ARC®
The Pilates Arc®
The Pilates Arc is based on the Step Barrel, or Spine Corrector designed by Joseph Pilates, to increase the
strength of the core and the flexibility of the spine. The Pilates Arc is a lightweight, portable and inexpensive
version of the original Step Barrel, making the wonderful exercises on this piece of equipment available to
more people than ever before. The removable step, asymmetrical curve and ability to work on the top or the
bottom of the arc means you can add exciting exercises into your classes or personal training sessions.
THE ANATOMY OF THE PILATES ARC®
The Pilates Arc consists of
ƫ
A rounded surface called the arc or barrel that has an
asymmetrical curve.
•
A more gentle curve on the low slope side
•
A sharper curve on the high slope side.
•
You can choose how much stretch or how much
challenge you get by which side of the arc you use.
ƫ
A triangular piece called the step that can be detached
from the Arc.
•
The high point of the triangular piece is called the step.
•
The low point where it meets the arc is called the well.
•
When sitting on the Pilates Arc, you might sit on the
step, on the slope of the step or in the well.
ƫ
The side of the arc has several ribs which can be used as
handles.
ƫ
The bottom of the arc has several ribs which can be used
as handles when the arc is upside down.
•
The ribs that go from front to back are called the long
ribs.
•
The short ribs that stick out of the sides of the long ribs
are called the cross ribs.
ADJUSTING THE PILATES ARC®
When Joseph Pilates designed the original Step Barrel, he
customized the shape of the Barrel to the size and flexibility
of the individual client.
ƫ
Because the Pilates Arc has an asymmetrical curve and
removable step, you can adjust the exercise by choosing
which end of the arc to work on.
ƫ
If you are particularly tall or short, you can adjust the fit
of the arc using towels or sticky pads to support the head,
the shoulders or the low back.
ƫ
If the Pilates Arc is too slippery or too firm, you can place
a sticky pad or an exercise mat over the surface for
comfort.
ƫ
In order keep the Pilates Arc from slipping and to pad the
upper body when lying over the arc, place the arc on an
exercise mat.
PILATES PRINCIPLES
"Physical fitness is the first requisite of happiness. Our interpretation of physical fitness is the attainment
and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily, and
satisfactorily performing our many and varied daily tasks with spontaneous zest and pleasure. To achieve the
highest accomplishments within the scope of our capabilities in all walks of life, we must constantly strive to
acquire strong, healthy bodies and develop our minds to the limit of our ability". — Joseph Hubertus Pilates
1) BREATHING
"Breathing is the first act of life, and the last. Our very life
depends on it."
The breath is the essential link between the mind and the
body. It draws our wandering mind back into our bodies
and back to the task at hand. It is the foundation of our
existence and the rhythm that accompanies us from birth
to death. In Pilates the breath is integrated into every
movement in order to focus our awareness on what we are
doing, to improve the flow of oxygen through our bodies
and to improve the capacity of our lungs.
2) CONCENTRATION
"... and always keep your mind wholly concentrated on the
purpose of the exercises as you perform them."
To concentrate is to pay attention to what you are doing. To
be present with and in control of the task at hand. Without
concentration the exercises lose their form and their
purpose. When teaching it is important to have a client do
only as many repetitions as they can without losing their
concentration. As Joe often said, “It is better to do five
repetitions perfectly than 20 without paying attention.”
3) CONTROL
To be in control is to understand and maintain the proper
form, alignment and effort during an entire exercise. Pilates
exercises are never done without engaging the mind to
control the movements and the efforts that the body
is making.
4) CENTERING
In Pilates all movement radiates outward from the center.
Developing a strong, stable and flexible center is one of the
defining features of this form of exercise.
5) PRECISION
Precision is the ability to perform exercises with optimum
alignment, unconscious control and just the right amount
of effort. Precision is the end product of concentration,
control, centering and practice.
6) BALANCED MUSCLE DEVELOPMENT
"However, there is another important reason for consistently
exercising all our muscles; namely, that each muscle may
cooperatively and loyally aid in the uniform development of
all our muscles."
Understanding, developing and maintaining correct
alignment and form is essential to Pilates and over time will
lead to balanced muscle development. With practice these
principles become second nature and lead to improved
posture, increased comfort and enhanced physical abilities.
7) RHYTHM/FLOW
All movements in Pilates are done with a sense of rhythm
and flow. Flow creates smooth, graceful and functional
movements. It decreases the amount of stress placed on
our joints and develops movement patterns that integrate
our body into a smoothly flowing whole.
8) WHOLE BODY MOVEMENT
Pilates is fundamentally about integration: integrating
movement into a flowing whole body experience,
integrating the mind and body to create clarity and
purpose, integrating mind, body and spirit to create a life
of balance.
9) RELAXATION
To be healthy in body and mind it is important to
understand the balance between effort and relaxation. In
Pilates we learn to use just the amount of effort needed to
complete the exercise correctly, no more, no less. Learning
to release unnecessary tension in our bodies helps us to
find ease and flow in movement and in the rest of our lives.
© 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part. 54 PILATES ARC®- A DETAILED GUIDE FOR PRACTICING PILATES

STEP ROLL DOWN SERIES
BEGINNING | 10 REPS
STARTING POSITION
Sit on the step of the Pilates Arc® with the knees bent and
the feet on the floor. Make sure your sit bones are balanced
on the top of the step.
LEG POSITION VARIATIONS
ƫ
Parallel
ƫ
Turned out in a wide 2nd position.
ƫ
Diamond position with the heels or the soles of the
feet together.
Deep Scoop
MOVEMENT SEQUENCE
ƫ
Inhale – Sit up tall on the sit bones.
ƫ
Exhale – Draw the abdominals deep into the body without
rolling off the sit bones. This is an isometric activation of
the core.
Deepen the Curve
MOVEMENT SEQUENCE
ƫ
Inhale – Sit up tall on the sit bones with the arms out to
the sides.
ƫ
Exhale – Draw the abdominals deep into the body and
round the back, reaching the low back toward the arc as
you bring the arms together in front of the torso.
•
Depending on the flexibility of the back and the arc of
the barrel, the back may or may not reach all the way.
ƫ
Inhale – Return to the starting position on top of the sit
bones as you straighten the back and open the arms.
1. Step Roll Down - Starting Position - Parallel
1. Starting Position – Legs Wide
1. Starting Position – Diamond Legs
1. Deepen the Curve - Starting Position
1. Scoop the abdominals, round the back and bring the
arms together
MODIFICATIONS
For slippery clothing
Place a sticky pad on the step or place a sticky mat over
the arc to keep the body from slipping.
CUEING AND IMAGERY
ƫ
Narrow the pelvis and pull the sit bones together to
initiate the spinal flexion.
•
Imagine you have a drawstring around your pelvis and
you are pulling the drawstring tight.
ƫ
Pull the navel to the spine to start each exercise.
•
Suck the abdominals deep into the body.
PURPOSE
ƫ
Strengthen the abdominals
ƫ
Stretch the spine
ƫ
Increase lumbar flexibility
PRECAUTIONS
ƫ
Neck problems: Support the head with the hands or
avoid.
ƫ
Back problems: Be careful if you don’t tolerate flexion
or extension.
© 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part. 76 PILATES ARC®- A DETAILED GUIDE FOR PRACTICING PILATES

WELL ROLL DOWN SERIES
BEGINNING | 10 REPS
STARTING POSITION VARIATIONS
High Slope: Remove the step and sit with your hips against
the high slope.
Low Slope: Sit with your hips against the low slope.
On the Step: Sit in the well of the Pilates Arc®.
LEG POSITION VARIATIONS
(Bent knee positions are pictured on previous page)
ƫ
Knees bent
ƫ
Parallel
ƫ
Turned out in a wide 2nd position
ƫ
Diamond position with the heels or the soles of the feet
together and the knees bent
ƫ
Leg straight if you are not sitting in the well.
ARM POSITION VARIATIONS
ƫ
Hands behind head
ƫ
Arms forward
ƫ
Arms overhead
Well Roll Down
MOVEMENT SEQUENCE
Inhale – Engage the abdominals and sit up tall.
Exhale – Draw the abdominals deep into the body until the
low back contacts the arc. Roll back over the arc
keeping the abdominals engaged.
Inhale – Take a sip of air and stretch the torso.
Exhale – Engage the abdominals, draw the chin into the
chest, slide the ribs down the front of the torso
and roll off the arc to return to the starting
position.
1.High Slope Starting Position - Back against high slope
1. On the Step Starting Position - Sitting in the well
1. Low Slope Starting Position - Back against low slope
2. Draw the abdominals in until the low back is on the arc
3. Lean over the arc
Oblique Well Roll Down
MOVEMENT SEQUENCE
Inhale – Engage the abdominals and sit up tall with the
hands behind the head.
Exhale – Draw the abdominals deep into the body until the
low back contacts the arc. Roll back over the arc,
keeping the abdominals engaged.
Inhale – Take a sip of air and stretch the torso.
Exhale – Engage the abdominals, draw the chin into the
chest and rotate the torso to the right as you peel
the left side of the back off the arc. Reach the left
elbow toward the right knee.
Inhale – Return to the center and roll back over the arc.
Exhale – Rotate the torso to the other side and peel the
back off the arc.
Inhale – Return to the center.
Exhale – Roll up to return to the starting position.
1. Oblique Roll Down – Starting position
2. Draw the abdominals in and roll down until the low back is on
the arc
3. Lean over the arc
4. Rotate the torso to one side
© 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part. 98 PILATES ARC®- A DETAILED GUIDE FOR PRACTICING PILATES

Arm Sweep Low
MOVEMENT SEQUENCE
Inhale – Engage the abdominals and sit up tall with both
arms reaching forward.
Exhale – Rotate the torso to the right and roll down onto
the arc as the right arm swings down toward the
mat and back. Roll down over the arc until the arm
is reaching out in line with the torso.
Inhale –Sweep the right arm forward and roll the torso off
the arc to return to the starting position.
Alternate sides.
Around the World
MOVEMENT SEQUENCE
Inhale – Engage the abdominals and sit up tall with both
arms reaching forward.
Exhale – Rotate the torso to one side and roll down over the
arc keeping both arms at chest height.
Inhale – Extend over the arc as you sweep the arms
overhead.
Exhale – Rotate the torso to the other side and roll back up
to the starting position.
Alternate sides.
1. Arm Sweep Low - Starting Position
3. Reach the arm back in line with the torso
2. Sweep the arm down toward the mat
1. Around the World - Starting Position
2. Rotate to the right and lean over the arc
3. Rotate to the center
4. Rotate to the left
VARIATIONS
Knee sways
The knee sways can be added to any of the oblique
exercises to intensify the rotation of the torso.
Rotate the torso to one side as you rotate the knees to the
opposite side. Repeat to the opposite side
MODIFICATIONS
For tall people
Sit closer to the step or use a pillow or box to pad the head
as the torso rolls back over the arc.
CUEING AND IMAGERY
ƫ
Narrow the pelvis and pull the sit bones together to begin
the roll back.
•
Imagine you have a drawstring around your pelvis and
you are pulling the drawstring tight.
ƫ
Pull the navel to the spine.
•
Suck the abdominals deep into the body.
ƫ
Place one vertebra down on the arc at a time.
•
Imagine your spine is a string of beads.
ƫ
Peel the back off the arc one section at a time.
•
Imagine your back is a pancake that is being peeled off
the arc.
ƫ
Keep the shoulders down and the chest open throughout.
•
Anchor the shoulder blades into the back pockets.
ƫ
Open the chest as the arms circle up and around.
•
Stretch the shoulders away from the sternum.
PURPOSE
ƫ
Strengthen the abdominals
ƫ
Strengthen the back extensors
ƫ
Stretch the spine
ƫ
Stretch the anterior shoulder
ƫ
Stretch the anterior hip
ƫ
Increase lumbar flexibility
ƫ
Increase torso flexibility
PRECAUTIONS
Neck problems: Support the head in the hands and limit
the range of motion in the Roll Down.
Back problems: Be careful if you don’t tolerate flexion
or extension.
Avoid with osteoporosis.
1. Knee Sways - Lean the hips to the left as you rotate the torso
to the right
© 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part. 1110 PILATES ARC®- A DETAILED GUIDE FOR PRACTICING PILATES

THE REACH
BEGINNING | 10 REPS
STARTING POSITION
Sit in the well of the Pilates Arc®. Reach the arms forward
with the knees bent, the feet on the floor and the legs in
parallel.
MOVEMENT SEQUENCE
Inhale – Engage the abdominals and sit up tall.
Exhale – Draw the abdominals deep into the body until the
low back contacts the arc. Roll back over the arc,
straighten the legs and lift the hips out of the well
as you raise the arms overhead. The low back and
hips will extend as you reach back.
Inhale – Circle the arms out to the side and stretch the
chest.
Exhale – Circle the arms forward, engage the abdominals,
draw the chin into the chest and roll the torso up
off the arc as the knees bend.
Inhale – Return to the starting position.
1. Reach – Starting Position
2. Roll down until the low back is on the arc
3. Extend the legs and reach the arms overhead as the torso leans
over the arc.
4. Roll the upper body off the arc as the arms sweep down and
forward. Reaching the arms forward as the upper body rolls off
the arc
5. Return to the starting position
MODIFICATION
For tall people
Sit closer to the step or use a pillow or box to pad the head
as the torso rolls back over the arc.
CHALLENGES
Hold 1 to 5 lb hand weights to increase the work as the
arms go overhead and circle around.
CUEING AND IMAGERY
ƫ
Narrow the pelvis and pull the sit bones together to begin
the roll back.
•
Imagine you have a drawstring around your pelvis and
you are pulling the drawstring tight.
ƫ
Pull the navel to the spine.
•
Suck the abdominals deep into the body.
ƫ
Place one vertebra down on the arc at a time.
•
Imagine your spine is a string of beads.
ƫ
Peel the back off the barrel one section at a time.
•
Imagine your back is a pancake that is being peeled off
the arc.
ƫ
Open the chest as the arms circle up and around.
•
Stretch the shoulders away from the sternum.
ƫ
Reach the legs out long as you stretch the torso over the
arc in the Reach.
•
Open the front of the body to the ceiling.
•
Press the hips up toward the ceiling.
PURPOSE
ƫ
Strengthen the abdominals
ƫ
Strengthen the back extensors
ƫ
Stretch the spine
ƫ
Stretch the anterior shoulder
ƫ
Stretch the anterior hip
ƫ
Increase lumbar flexibility
ƫ
Increase torso flexibility
PRECAUTIONS
Neck problems: Avoid the Reach or support the head in
the hands and limit the range of motion in the Roll Down.
Back problems: Be careful if you don’t tolerate flexion
or extension.
Avoid with osteoporosis.
© 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part. 1312 PILATES ARC®- A DETAILED GUIDE FOR PRACTICING PILATES

THE HUNDREAD
BEGINNING | 10 PULSES
STARTING POSITION
Sit between the well and the step of the Pilates Arc® with
the back against the arc, the arms reaching toward the feet
and the knees bent with the feet off the floor. Depending
on the length of the torso and where you need support,
your hips may be close to the step or down the slope
toward the well.
MOVEMENT SEQUENCE
Exhale –Straighten the legs and reach the arms toward the
hips keeping the lower back supported.
Inhale/Exhale – Pulse the arms 5 times as you inhale and 5
times as you exhale for a total of 10 breath cycles.
Inhale –Bend the knees and lower the upper body. Support
the head with the hands if needed.
MODIFICATIONS
Feet on Floor
Keep the knees bent and the feet on the floor as the head
and upper body roll up and the arms pulse.
Chair Position
Keep the knees and hips bent at a 90 degree angle as the
head and upper body roll up and the arms pulse.
Legs Over Hips
Straighten the legs toward the ceiling as the head and
upper body roll up and the arms pulse.
CUEING AND IMAGERY
ƫ
Lower the legs only as far as the torso can support them.
•
Place your hands behind your waist and see how far
you can lower the legs before the back comes off your
hands.
ƫ
Lift the head from the rib cage, not from the neck.
•
To lift the head, press the lower ribs into the arc and let
them lift the head up.
ƫ
Keep the head tucked in to the chest, but not too far.
•
Imagine you are holding an orange between your chin
and your chest as you roll up.
ƫ
Keep the torso steady as the arms pulse.
•
Imagine you have a cup of hot coffee on your abdomen.
Don’t spill it!
ƫ
Keep the elbows and wrists straight as you pulse.
•
Imagine you are slapping water.
•
Imagine your arms are hinged only at your shoulder.
ƫ
Breathe smoothly and steadily to maximize lung capacity.
PURPOSE
ƫ
Warm up the body
ƫ
Breathe deeply and fully into the lungs and torso
ƫ
Increase abdominal strength
ƫ
Teach stability of the torso and lower back
ƫ
Teach how to lift the head from the torso in abdominal
exercises
PRECAUTIONS
For neck and shoulder injuries: Choose an abdominal
exercise where the head is supported by the hands.
For low back injuries: Be sure to keep the low back stable
throughout the exercise. Avoid if it is uncomfortable.
Avoid with osteoporosis.
2. Reach the arms in line with the body and lower the legs
1. The Hundred – Starting Position
SINGLE LEG STRETCH
BEGINNING | 10 REPS
STARTING POSITION
Sit between the well and the step of the Pilates Arc® with
the back against the arc and the knees bent with the feet
off the floor. Place the left hand on the inside of the right
knee and the right hand on the outside of the right ankle
and straighten the left leg. Keep the elbows wide and
hold the leg at a height that allows the low back to remain
stable. Keep the head up. Depending on the length of the
torso and where you need support, your hips may be close
to the step or down the slope toward the well.
MOVEMENT SEQUENCE
Exhale –Release the leg held into the chest, straighten it
out below you and pull the other leg in by placing
the right hand on the inside of the left knee and
the left hand on the outside of the left ankle. Pull
the abdominals in as you bring the leg in. Keep
the elbows wide and the back steady.
Inhale –Switch legs.
CHALLENGE
Hands free
To challenge the abdominals, draw the leg in only until it
forms a right angle with the hip and reach the arms toward
the feet rather than pulling the knee in.
CUEING AND IMAGERY
ƫ
Keep the shoulders down and the elbows wide.
ƫ
Keep your torso still.
•
Imagine you are holding a glass of your favorite
beverage on your abdomen and don’t spill it.
ƫ
Pull the abdominals deeper in with every repetition.
•
Don’t let the abdominals rise!
PURPOSE
ƫ
Develop pelvic stability and core control
ƫ
Strengthen the abdominals
PRECAUTIONS
For neck and shoulder injuries: Support the head with the
hands.
For low back injuries: Be sure to keep your low back stable
throughout the exercise. Avoid if it is uncomfortable.
Avoid with osteoporosis.
1. Hands free challenge
2. Switch the legs
1. Single Leg Stretch – Starting Position
© 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part. 1514 PILATES ARC®- A DETAILED GUIDE FOR PRACTICING PILATES

DOUBLE LEG STRETCH
INTERMEDIATE | 4 REPS
STARTING POSITION
Sit between the well and the step of the Pilates Arc® with
the back against the arc, both knees bent with the feet off
the floor and the hands on the ankles. Depending on the
length of the torso and where you need support, your hips
may be close to the step or down the slope toward the well.
MOVEMENT SEQUENCE
Inhale – Reach the legs out straight and the arms up
overhead without changing the curve of the upper
body or the position of the lower back. Lower the
legs only as far as you can before the back arches.
Keep the arms in line with the ears.
Exhale – Draw the legs into the chest and sweep the arms
around to hold the ankles.
MODIFICATION
Head support
Support the head with the hands and reach the elbows
toward the knees to begin. Open the elbows out wide as
the legs reach up toward the ceiling.
CHALLENGES
Advanced version
To challenge the abdominals, draw the legs in only until
they form a right angle with the hips and place the hands
lightly on the lower leg, rather then pulling the legs in
toward the body.
CUEING AND IMAGERY
ƫ
Keep your torso still.
ƫ
Pull the abdominals in more deeply with every repetition.
•
Don’t let the abdominals pooch!
ƫ
Keep the head and upper body in the same position
throughout the exercise.
•
Maintain the position of the low back as the legs move.
PURPOSE
ƫ
Develop pelvic stability and core control
ƫ
Strengthen the abdominals
PRECAUTIONS
For neck and shoulder injuries: Do the modified head
support version only.
For low back injuries: Be sure to keep your low back stable
throughout the exercise. Avoid if you are uncomfortable.
Avoid with osteoporosis.
2. Straighten the legs and reach the arms overhead
1. Double Leg Stretch - Starting Position
3. Return to the starting position
SINGLE STRAIGHT LEG STRETCH
BEGINNING | 10 SETS
STARTING POSITION
Sit between the well and the step of the Pilates Arc® with
the back against the arc, one leg reaching toward the
ceiling and the other leg reaching toward the wall. Place the
hands behind the leg that is reaching toward the ceiling.
Place the hands as high as they can easily reach, but not
directly behind the knee. Depending on the length of the
torso and where you need support, your hips may be close
to the step or down the slope toward the well.
MOVEMENT SEQUENCE
Inhale –Engage the abdominals and draw the leg closer to
you. Pulse the leg two times with a short inhale on
each one. This is called a sniffing breath.
Exhale – Switch the legs. Keep the torso still, the low back
in place and the shoulders down with the elbows
wide.
MODIFICATIONS
Head support
Support the head with the hands as you scissor the legs.
Bent legs
If the hamstrings aren’t flexible enough for the legs to be
straight, bend the knees slightly throughout the exercise.
CHALLENGE
Hands off the leg
Take the hands off the leg and reach the arms toward the
hips in line with the torso as the legs move.
CUEING AND IMAGERY
ƫ
Keep your torso still.
•
Imagine you are holding a glass of your favorite drink
on your abdomen and don’t spill it.
ƫ
Pull the abdominals in more deeply with every repetition.
•
Don’t let the abdominals rise!
ƫ
Keep the head and upper body in the same position
throughout the exercise.
•
Imagine you are holding an orange between your chin
and your chest.
ƫ
Keep the shoulders down and the elbows wide.
PURPOSE
Develop pelvic stability and core control
Strengthen the abdominals
Increase the flexibility of the hamstrings
PRECAUTIONS
For neck and shoulder injuries: Use the head support
modification.
For low back injuries: Be sure to keep your low back stable
throughout the exercise. Avoid if you are uncomfortable.
Avoid with osteoporosis.
2. Pull the left leg in
1. Single Straight Leg Stretch - Pull the right leg in
© 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part. 1716 PILATES ARC®- A DETAILED GUIDE FOR PRACTICING PILATES

DOUBLE STRAIGHT LEG STRETCH
ADVANCED | 4 REPS
STARTING POSITION
Sit between the well and the step of the Pilates Arc® with
the back against the arc, the arms behind the head and the
legs directly up toward the ceiling. Depending on the length
of the torso and where you need support, your hips may be
close to the step or down the slope toward the well.
MOVEMENT SEQUENCE
Exhale – Engage the abdominals and lower the legs toward
the floor only as far as you can without arching
the back.
Inhale – Keeping the abdominals engaged, return the legs
to the starting position.
MODIFICATIONS
Tight hamstrings
Bend the knees as needed and keep them in the same
position throughout the exercise.
CUEING AND IMAGERY
ƫ
Keep the abdominals deeply engaged throughout.
•
Watch that the abdominals don’t pop up as the legs
lower.
ƫ
Keep your pelvis and low back absolutely still as the legs
lower.
•
Pull the abdominals in more deeply with every
repetition.
ƫ
Keep the elbows open throughout the exercise.
•
Hold them out so that you can just see them at the
edge of your peripheral vision.
PURPOSE
ƫ
Develop pelvic stability and core control
ƫ
Strengthen the abdominals
ƫ
Strengthen the hip flexors
PRECAUTIONS
For neck and shoulder injuries: The head is supported
in this exercise but it is still challenging. Make sure you
don’t pull on the head with the hands and maintain good
alignment of the neck or avoid.
For low back injuries: Be sure to keep your low back stable
throughout the exercise. Avoid if you are uncomfortable.
Avoid with osteoporosis.
2. Lower the legs toward the floor
1. Double Straight Leg Stretch - Starting Position
CRISS CROSS
BEGINNING | 10 REPS
STARTING POSITION
Sit between the well and the step of the Pilates Arc® with
the back against the arc and the head supported in the
hands. Pull one leg into the chest and reach the other out
toward the wall. Depending on the length of the torso and
where you need support, your hips may be close to the step
or down the slope toward the well.
MOVEMENT SEQUENCE
Exhale – Rotate the torso and reach the rib cage toward
the opposite knee while keeping the elbows wide
and the abdominals engaged. The lower abdomen
stays still and both hips stay on the . No rock and
roll!
Inhale – As you switch sides.
CUEING AND IMAGERY
ƫ
Keep the shoulders down and the elbows wide.
ƫ
Keep your torso still.
•
Imagine you are holding a glass of your favorite
beverage on your abdomen and don’t spill it.
ƫ
Pull the abdominals deeper in with every repetition.
•
Sink the navel toward the spine.
PURPOSE
ƫ
Strengthen all of the abdominals
ƫ
Strengthen the torso in rotation
ƫ
Develop pelvic stability and core control
PRECAUTIONS
For neck and shoulder injuries: The head is supported
in this exercise but it is still challenging. Make sure you
don’t pull on the head with the hands and maintain good
alignment of the neck or avoid.
For low back injuries: Be sure to keep your low back stable
throughout the exercise. Avoid if you are uncomfortable.
Avoid with osteoporosis.
2. Rotate the torso to the left
1. Criss Cross - Rotate the torso to the right
© 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part. 1918 PILATES ARC®- A DETAILED GUIDE FOR PRACTICING PILATES

SPINE STRETCH SIDE
BEGINNING | 6 REPS
STARTING POSITION
Sit up on the step of the Pilates Arc® with the legs straight
and shoulder width apart. Reach the arms out in front of
the torso level with the bottom of the sternum. Feel the
center of the sit bones on the step and stay on top of them
throughout the exercise.
MOVEMENT SEQUENCE
Inhale – Engage the abdominals, reach the arms out and
lean over to one side, placing one hand on the
floor. Keep the torso facing front as you lean over.
Exhale – Engage the abdominals and line the spine back
up over the pelvis.
Inhale – Engage the abdominals, reach the arms out and
lean over to the other side, placing one hand on
the floor.
Exhale – Return to the starting position.
Try reversing the breathing on this exercise by exhaling to
lean over and inhaling to sit back up. Notice how it changes
the stretch.
CUEING AND IMAGERY
ƫ
Sit up on the very top of the sit bones.
•
Your sit bones are a mountain top, don’t slide down
either side.
ƫ
Keep both sit bones on the mat.
•
Imagine your hips are anchored in concrete.
•
Imagine your sit bones have grown roots down into the
earth. Don’t uproot them.
ƫ
Engage the abdominals to lift the pelvis off the legs.
•
Imagine someone is holding your hips and lifting
them up.
•
Imagine someone is pressing down on the top of your
head and reach up to press their hand away.
ƫ
Lengthen the side before leaning over.
•
Imagine you are arching over a large beach ball as you
go to the side.
PURPOSE
ƫ
Learn how to sit with support
ƫ
Stretch the sides of the torso
ƫ
Improve pelvic stability
PRECAUTIONS
For shoulder problems: If the arms are uncomfortable at
shoulder height, slide the lower one along the floor as you
lean over and hold the other one at the waist.
SPINE STRETCH
BEGINNING | 6 REPS
STARTING POSITION
Sit up on the step of the Pilates Arc® with the legs straight,
shoulder width apart. Reach the arms out in front of the
torso, level with the bottom of the sternum. Feel the center
of the sit bones on the step and stay on top of them
throughout the exercise.
MOVEMENT SEQUENCE
Inhale – Engage the abdominals, reach the arms forward
and round the back until you are looking at the
mat. Slide the shoulder blades up and over the rib
cage as the arms reach forward without letting
them come all the way up to the ears. Stay on
top of your sit bones without tipping the pelvis
forward.
Exhale – Draw the shoulder blades down the back as you
line the spine back up over the hips.
Try reversing the breathing on this exercise by exhaling
to roll forward and inhaling to roll back up. Notice how it
changes the stretch in the back.
CHALLENGE
Hamstring stretch
Roll the torso all the way forward to increase the
hamstring stretch.
CUEING AND IMAGERY
ƫ
Sit up on the very top of the sit bones.
•
Your sit bones are a mountain top, don’t slide down
either side.
ƫ
Engage the abdominals to lift the pelvis off the legs.
•
Imagine someone is holding your hips and lifting them
up.
•
Imagine someone is pressing down on the top of your
head and reach up to press their hand away.
ƫ
Keep the shoulder blades wide as you slide them up and
over the rib cage.
•
Imagine your shoulder blades are like two curtains that
are opening up to reveal the back of your rib cage.
PURPOSE
ƫ
Teach axial elongation
ƫ
Learn how to sit up tall with support
ƫ
Stretch the mid and upper back
ƫ
Increase the mobility of the shoulder blades
ƫ
Improve pelvic stability
PRECAUTIONS
For shoulder problems: If the arms are uncomfortable at
shoulder height, slide them along the floor as you round
forward.
2. Lean to the side
3. Reach the top arm up to increase the side stretch
1. Spine Stretch Side– Starting Position
1. Spine Stretch – Starting Position
2. Reach the arms forward and round the back keeping the
hips anchored
1. Hamstring Stretch Challenge - Roll all the way forward
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SAW
BEGINNING | 6 REPS
STARTING POSITION
Sit up on the step of the Pilates Arc® with the legs straight
and shoulder width apart. Reach the arms out in front of
the torso, level with the bottom of the sternum. Feel the
center of the sit bones on the step and stay on top of them
throughout the exercise.
MOVEMENT SEQUENCE
Inhale – Rotate the torso to the left and reach the right arm
toward the left foot.
Exhale – Engage the abdominals and round the head and
torso forward, reaching the right arm toward the
little toe on the left foot. Reach the left arm back
while medially rotating the shoulder so the palm
faces the ceiling.
Inhale – Return to the starting position with the weight
centered on the sit bones and the arms out to the
sides. Rotate the torso to the right and reach the
left arm toward the right foot.
Try reversing the breathing on this exercise by exhaling
to roll forward and inhaling to sit back up. Notice how it
changes the stretch in the back.
CUEING AND IMAGERY
ƫ
Sit up on the very top of the sit bones.
•
Your sit bones are a mountain top, don’t slide down
either side.
ƫ
Engage the abdominals to lift the pelvis off the legs.
•
Imagine someone is holding your hips and lifting them
up.
•
Imagine someone is pressing down on the top of your
head and reach up to press their hand away.
ƫ
Keep the shoulder blades wide as you slide them up and
over the rib cage.
•
Imagine your shoulder blades are like two curtains that
are opening up to reveal the back of your rib cage.
PURPOSE
ƫ
Learn how to sit with support
ƫ
Increase the rotation of the spine
ƫ
Stretch the mid and upper back
ƫ
Increase the mobility of the shoulder blades
ƫ
Improve pelvic stability
PRECAUTIONS
For low back and hip injuries: Bend the knees if your
hamstrings are tight in order to take stress out of the low
back and hips.
For shoulder problems: If the arms are uncomfortable at
shoulder height, bend the elbows and place the palms on
the top of
the shoulders.
Avoid with osteoporosis.
2. Rotate the torso toward the right
3. Lean forward reaching the left hand toward the right foot
1. Saw – Starting Position
© 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part. 2322 PILATES ARC®- A DETAILED GUIDE FOR PRACTICING PILATES

MERMAID/SIDE SIT UPS
BEGINNING | 6-10 REPS
STARTING POSITION
With the step: Sit in the well facing sideways. Bend the
bottom knee with the foot on the floor and reach the top
leg over the step with the knee straight. Line the top leg up
with the torso.
Without the step: Sit facing sideways with the hip against
the arc. The high slope provides more support, the low
slope is more challenging. Bend the bottom knee with the
foot on the floor and straighten the top leg.
Mermaid
MOVEMENT SEQUENCE
Inhale – Reach both arms overhead.
Exhale – Lean over the curve of the arc.
Inhale – Stretch the ribs.
Exhale – Engage the side of the torso and slide the ribs
toward the hips to peel the torso off the arc and
return to the starting position.
Side Sit Ups
MOVEMENT SEQUENCE
Exhale – Place the hands behind the head with the
elbows wide.
Inhale – Lean over the arc, supporting the head in the
bottom hand.
Exhale – Lift the upper body off the arc until you are sitting
back up in the starting position.
1. Side Stretch – Both arms up
1. Side Stretch - Head supported by bottom hand
2. Lean the torso towards the arc
1. Side Sit Ups – Starting Position
3. Lean over the arc
Side Sit Ups - Arms Out
MOVEMENT SEQUENCE
Inhale – Reach the arms out to the sides with the elbows
slightly bent
Exhale – Lean over the arc, bringing the bottom arm in
front of the torso.
Inhale – Reach both arms overhead and lengthen the torso
into one straight line from head to foot.
Exhale – Keep the waist on the arc and lift the upper body
up into a small side sit up. Repeat 6 times.
Inhale – Lift the upper body off the arc and lean over the
legs to stretch the other side.
1. Side Sit Ups - Arms Out – Starting Position
2. Lean the torso towards the arc
3. Lean over the arc and bring the bottom arm in front of the torso
4. Lift the torso up and stretch over the legs
© 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part. 2524 PILATES ARC®- A DETAILED GUIDE FOR PRACTICING PILATES

Side Sit Ups with Rotation
MOVEMENT SEQUENCE
Inhale – Place the hands behind the head with the elbows
wide.
Exhale – Lean over the arc to stretch the side of the torso.
Inhale – Straighten the torso until the body is in one line
from head to toe.
Exhale – Rotate the torso toward the floor.
Inhale – Rotate the torso slightly to the back.
Exhale – Rotate the torso back to the side position. Engage
the side of the waist and lift the torso up to the
starting position.
Inhale – Reach the top arm toward the floor and reach the
bent arm up to the ceiling to stretch the other
side.
1. Side Sit Ups with Rotation – Starting Position
2. Lean over the arc for the stretch then straighten the torso in line
with the body.
3. Rotate the torso toward the floor
4. Rotate the torso toward the ceiling
CHALLENGE
Bend both knees
To increase the challenge of the side sit up, bend both
knees rather then keeping the top one straight.
CUEING AND IMAGERY
ƫ
To maximize the stretch, breathe into the top ribs in the
stretch.
•
Imagine your rib cage is an accordion.
ƫ
Reach the leg to help lift the torso.
•
Imagine someone is pulling your leg as you lift the torso
into the sit up position.
ƫ
Keep the shoulders and the hips in line, stacked right over
each other.
•
Imagine you have a stake through the hips.
ƫ
Support the head in the bottom hand if needed.
PURPOSE
ƫ
Strengthen the oblique abdominals
ƫ
Strengthen the erector spinae and quadratus lumborum
ƫ
Stretch the lateral torso
PRECAUTIONS
Neck problems: Avoid or support the head with the bottom
arm.
Back and sacroiliac joint problems: Be careful if side
stretches are uncomfortable.
Avoid with osteoporosis.
© 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part. 2726 PILATES ARC®- A DETAILED GUIDE FOR PRACTICING PILATES

Bookends
MOVEMENT SEQUENCE
Keeping the torso up, open and close the legs or the arms and the legs together.
Scissors
MOVEMENT SEQUENCE
With the torso up, lower one leg toward the floor as you lift the other leg.
Alternate legs 3 times.
Diamond Legs
MOVEMENT SEQUENCE
Turn the legs out, bend the knees and press the heels together. Keeping the
knees bent at the same angle, raise and lower the legs keeping the torso up.
CUEING AND IMAGERY
ƫ
Keep the low back in neutral when
you are at the top of the Teaser.
•
Feel equal effort on the front and
the back of the torso.
•
If your torso is a sandwich with
the spine being the filling, and the
abdominals and back muscles
being the bread, your bread slices
are exactly the same width.
ƫ
Find the perfect balance point
between the sit bones and the
tailbone.
•
Imagine your hips are rooted to
the floor while your head and feet
are suspended from the ceiling.
•
Sink the femurs into the hips to
stabilize the legs.
ƫ
Move smoothly from one position to
the next.
•
Momentum makes it easy. Moving
with slow precision makes it much
harder.
PURPOSE
ƫ
Strengthen the abdominals
ƫ
Strengthen the hip flexors
ƫ
Stretch the spine
PRECAUTIONS
Low back problems: Use the forward
position to support the low back or
avoid.
Avoid with osteoporosis.
TEASER FORWARD
INTERMEDIATE | 3-5 REPS
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 forward series, remove the step and
lean back against the low slope of the arc.
MOVEMENT SEQUENCES
Teaser 1 - Torso only
Inhale – Roll the torso back over the arc, keeping the legs
high and reaching the arms overhead.
Exhale – Reach the arms back to the Teaser position as you
draw the chin into the chest and roll the torso up
off the arc.
Repeat the torso roll down and up 4 times.
Teaser 2 - Legs only
Exhale – Lift the legs off the step and reach the hands
toward the feet to come into the Teaser position.
Inhale – Lower the legs.
Exhale – Lift the legs back up to the Teaser position.
Repeat the leg lowering and lifting 4 times.
Teaser 3 - Arms and legs together
Inhale – Lower the legs and roll the torso over the arc as
the arms reach overhead.
Exhale – Circle the arms around as the legs lift, the chin
draws into the chest and the torso rolls up off the
arc into the Teaser position.
Repeat the opening and closing of the torso 2 times.
MODIFICATIONS
Knees bent: If you have tight hamstrings or a weak lower
back, keep the knees bent throughout the exercise.
2. Teaser 2 - Lower the legs toward the floor
2. Teaser 1 - Roll the torso back over the arc
2. Teaser 3 - Lower the torso and the legs together
1. Bookends – Starting Position 2. Open the legs
1. Scissors – Lower one leg toward the floor
and lift the other to the ceiling
2. Switch the legs
1. Diamond Legs – Starting Position 2. Lower the legs toward the floor
1. Teaser Forward – Starting Position - Hips in the well
© 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part. 2928 PILATES ARC®- A DETAILED GUIDE FOR PRACTICING PILATES

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. 3130 PILATES ARC®- A DETAILED GUIDE FOR PRACTICING PILATES

Hip Rolls - Straighten Both Legs
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 both
legs as the torso rotates to the left.
Inhale – Return to the starting position.
Exhale – Rotate the legs to the left and straighten both
legs as the torso rotates to the right.
Inhale – Return to the starting position.
1. Hip Rolls straightening both legs – Starting Position
2. Rotate the torso to the right as you roll the hips to the left and
straighten the legs
4. Rotate the torso to the left and the hips to the right as you
straighten the legs
3 Return to the starting position
Pendulum
STARTING POSITION
Sit between the well and the step of the Pilates Arc® in the
Teaser position.
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.
CUEING AND IMAGERY
ƫ
Keep the low back in neutral when you are at the top of
the Teaser.
•
Feel equal effort on the front and the back of the torso.
•
If your torso is a sandwich with the spine being the
filling, and the abdominals and back muscles being the
bread, your bread slices are exactly the same width.
ƫ
Don’t hyperextend the low back against the arc.
•
You should not feel any pinching or discomfort as your
roll back.
ƫ
Find the perfect balance point between the sit bones and
the tailbone.
•
Imagine your hips are rooted to the floor while your
head and feet are suspended from the ceiling.
•
Sink the femurs into the hips to stabilize the legs.
ƫ
Move smoothly from one position to the next.
•
Momentum makes it easy. Moving with slow precision
makes it much harder.
PURPOSE
ƫ
Strengthen the abdominals
ƫ
Strengthen the hip flexors
ƫ
Stretch the spine
PRECAUTIONS
Low back problems: Use the forward position to support
the low back or avoid.
Avoid with osteoporosis.
1. Pendulum – Starting Position
2. Rotate the torso to the right as you roll the hips to the left
4. Rotate the torso to the left and the hips to the right
3. Return to the starting position
© 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part. 3332 PILATES ARC®- A DETAILED GUIDE FOR PRACTICING PILATES