Nora PILATES ARC Manual

Hide thumbs

Table Of Contents

Table of Contents

Quick Links

Download this manual

PILATES ARC

A DETAILED GUIDE FOR PRACTICING PILATES

By Nora St. John

Co-Created by Elizabeth Larkam, Naomi Leiserson,

Lizbeth Garcia, Nico Gonzalez, Portia Page and Valentin

3rd Edition

Balanced Body Inc, Sacramento California

Table of Contents

Need help?

Do you have a question about the PILATES ARC and is the answer not in the manual?

Questions and answers

Summary of Contents for Nora PILATES ARC

Page 1 PILATES ARC ® A DETAILED GUIDE FOR PRACTICING PILATES By Nora St. John Co-Created by Elizabeth Larkam, Naomi Leiserson, Lizbeth Garcia, Nico Gonzalez, Portia Page and Valentin 3rd Edition Balanced Body Inc, Sacramento California...
Page 2 Ken Endelman and Balanced Body for supporting the entire project and Turning Point Studios for providing the By Nora St. John living laboratory out of which it all developed. Also many thanks to Caleb Rhodes, Melissa Franzosa, and Portia Co-Created by Elizabeth Larkam, Naomi Leiserson, Page for being such ideal models.
Page 3: Table Of Contents
Welcome! 38 Leg Pull Down What is Pilates? 40 Leg Pull Up Pilates Principles 42 Leg Series on the Arc Introduction to the Pilates Arc® 46 Side Leg Series Pilates Arc Exercises Swimming Step Roll Down Series 52 Swan Well Roll Down Series...
Page 4 PILATES, MIND BODY EXERCISE are organized as if you were doing a Pilates Mat workout on the Pilates Arc. If you are new to Pilates, start with Pilates focuses on engaging the mind and body to create the beginning level exercises and programs until you get exercises that stimulate not just our physical bodies, but comfortable with them, before advancing.
Page 5: What Is Pilates
Rodeo Drive. Ron was the first teacher to bring Pilates to developed by Nora St. John, MS. who has been practicing trained intellect. In pursuit of this goal he participated in the West Coast and to introduce it to many famous actors Pilates since 1981 and teaching since 1989.
Page 6: Pilates Principles
To achieve the The Pilates Arc is based on the Step Barrel, or Spine Corrector designed by Joseph Pilates, to increase the highest accomplishments within the scope of our capabilities in all walks of life, we must constantly strive to strength of the core and the flexibility of the spine.
Page 7: Step Roll Down Series
BEGINNING | 10 REPS STARTING POSITION MODIFICATIONS PURPOSE Deep Scoop Sit on the step of the Pilates Arc® with the knees bent and For slippery clothing Strengthen the abdominals ƫ MOVEMENT SEQUENCE the feet on the floor. Make sure your sit bones are balanced...
Page 8: Well Roll Down Series
Exhale – Draw the abdominals deep into the body until the On the Step: Sit in the well of the Pilates Arc®. low back contacts the arc. Roll back over the arc Exhale – Draw the abdominals deep into the body until the keeping the abdominals engaged.
Page 9 3. Reach the arm back in line with the torso Avoid with osteoporosis. 4. Rotate to the left PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 10: The Reach
Strengthen the abdominals ƫ Sit in the well of the Pilates Arc®. Reach the arms forward Sit closer to the step or use a pillow or box to pad the head with the knees bent, the feet on the floor and the legs in Strengthen the back extensors ƫ...
Page 11: The Hundred
CUEING AND IMAGERY STARTING POSITION Sit between the well and the step of the Pilates Arc® with Lower the legs only as far as the torso can support them. Sit between the well and the step of the Pilates Arc® with ƫ...
Page 12: Double Leg Stretch
STARTING POSITION STARTING POSITION Sit between the well and the step of the Pilates Arc® with 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 back against the arc, one leg reaching toward the the floor and the hands on the ankles.
Page 13: Double Straight Leg Stretch
STARTING POSITION STARTING POSITION Sit between the well and the step of the Pilates Arc® with Sit between the well and the step of the Pilates Arc® with the back against the arc, the arms behind the head and the the back against the arc and the head supported in the legs directly up toward the ceiling.
Page 14: Spine Stretch Side
STARTING POSITION STARTING POSITION Sit up on the step of the Pilates Arc® with the legs straight, Sit up on the step of the Pilates Arc® with the legs straight shoulder width apart. Reach the arms out in front of the and shoulder width apart.
Page 15: 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.
Page 16: Mermaid/Side Sit Ups
1. Side Stretch - Head supported by bottom hand 4. Lift the torso up and stretch over the legs PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 17 3. Rotate the torso toward the floor 4. Rotate the torso toward the ceiling PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 18: Teaser Forward
INTERMEDIATE | 3-5 REPS Bookends STARTING POSITION CUEING AND IMAGERY Sit between the well and the step of the Pilates Arc®, with Keep the low back in neutral when ƫ MOVEMENT SEQUENCE the back against the arc and the legs straight.
Page 19: Teaser Oblique
STARTING POSITION STARTING POSITION Sit between the well and the step of the Pilates Arc® with Sit between the well and the step of the Pilates Arc® with Sit between the well and the step of the arc with the back the back against the arc and knees bent with the lower legs the back against the arc and the legs straight.
Page 20 Sit between the well and the step of the Pilates Arc® with the back against the arc and knees bent with the lower legs Sit between the well and the step of the Pilates Arc® in the Teaser position. parallel to the ground. Reach the arms forward.
Page 21: Teaser Reverse
STARTING POSITION CHALLENGES CUEING AND IMAGERY Marching Sit between the step and the well of the Pilates Arc® with Lie supine with the back on the mat ƫ Keep the weight off the neck. the back of the legs against the arc and the legs straight.
Page 22: Push Up
Strengthen the triceps and the pectoralis major. 1 Push Up – Starting Position - Step Take the step off the Pilates Arc® and turn the arc over so PRECAUTIONS the round side is on the floor. The shape of the arc provides...
Page 23: Leg Pull Down
INTERMEDIATE TO ADVANCED | 4-10 REPS STARTING POSITION VARIATIONS CUEING AND IMAGERY Place the hands on the Pilates Arc® with the front of the Stable Arc Keep the torso in one line from head to feet. ƫ body facing the floor. Straighten out the torso until you are...
Page 24: Leg Pull Up
3. Kick the left leg up. Keep body stable as 4. Lift the left leg up legs move. PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 25: Leg Series On The Arc
Bicycle Bookends STARTING POSITION MOVEMENT SEQUENCE With the Pilates Arc® you can use either the low slope or the MOVEMENT SEQUENCE MOVEMENT SEQUENCE high slope for these exercises. Take the step off to use the Alternately extend one leg to the floor as the other leg ƫ...
Page 26 4. Bring the legs together to start again 2. Straighten the legs 4. Until you can’t go any farther PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 27: Side Leg Series
1. Side Leg Series - Starting Position - Parallel - Torso over the arc 4. Reach the top leg back PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 28 4. Reach the top leg back 5. Straighten the leg to the back PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 29: Swimming
Create a hole for the greater trochanter to sit in by padding Low back problems: Must tolerate extension or avoid. around it. PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 30: Swan
Keep the shoulders down and wide and the neck long throughout. On Top of the Arc: Lie on top of the Pilates Arc®, facing Remove the step, turn the arc over and place it so the high away from the seat with the weight balanced between Engage the back, gluteals and hamstring while keeping slope is closest to you.
Page 31: Rolling In & Out
ADVANCED | 6 REPS STARTING POSITION STARTING POSITION With the Pilates Arc® you can use either the low slope or the With the Pilates Arc® you can use either the low slope or high slope for these exercises. The high slope provides the the high slope for these exercises.
Page 32: Rolling Like A Ball
It also covers several of the basic body positions used on the or the torso is too long for the arc, support the head with Pilates Arc®. Practice this sequence three times a week for an invigorating workout. the hands. If you are short, you may be more comfortable...
Page 33 Pilates Mat on the Arc - Intermediate Combining the Pilates Arc® with the Pilates Mat exercises provides a wonderful workout that allows you to add spice to your The intermediate workout increases the abdominal challenge and the upper body challenge on the Pilates Arc®. It is a great Mat class.
Page 34 Single Straight Leg Stretch - 8 sets Roll up to standing Double Straight Leg Stretch - 4x PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 35 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.
Page 36: Footwork On The Arc
3. Roll all the way forward into Stomach Massage position to start Legs turned out ƫ again PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 37 4. Rotate to the other side before bending the knees and returning to the starting position PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 38: Stomach Massage On The Arc
2. Straighten the legs to stretch the hamstrings and the lower back PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 39: Sidelying Work On The Arc
For neck and shoulder injuries: Support the head as needed. 2. Straighten the leg and press the carriage back PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 40: Abdominal Series On The Atc
1. Single Straight Leg Stretch - Reach the torso towards the feet as Hundred position the leg lifts PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 41 2. Bend the left knee in and rotate the torso to the left bringing both arms across the midline 3. Return to the starting position PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 43: Prone Exercises On The Arc
Arc and lift the torso into neutral or extension as the arms move. 3. Press the upper body into extension PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 44 For pregnancy and obesity: The client must be comfortable in a prone position. PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 45: Short Box Exercises On The Arc
Avoid with osteoporosis PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 46: Elephant On The Arc
Keep the elbows straight, slide the shoulders down the • back and widen the shoulder blades. PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 47: Long Back Stretch On The Arc
• You should feel no discomfort in the front of your shoulders. PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES © 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part.
Page 48 PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES...