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PILATES ARC
Nora PILATES ARC User Manual
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Balanced Body Inc, Sacrament
o Californi
a
By Nora S
t
. John
Co-Cre
at
ed by E
li
za
beth Lark
am, N
aomi L
eis
erson,
Li
zbe
th Gar
ci
a, Nic
o Gonz
ale
z, Port
ia P
age and V
alen
tin
3r
d
Edi
t
i
o
n
P
IL
A
TE
S
A
R
C
®
A D
E
T
A
ILE
D GUID
E F
OR
PRA
CTICING PILA
TES
2
Table of Contents
Table of Contents
3
What Is Pilates
5
Pilates Principles
6
Introduction to the Pilates Arc
6
Step Roll down Series
7
Well Roll down Series
8
The Reach
10
The Hundred
11
Single Leg Stretch
11
Double Leg Stretch
12
Single Straight Leg Stretch
12
Double Straight Leg Stretch
13
Criss Cross
13
Spine Stretch Side
14
Saw
15
Mermaid/Side Sit Ups
16
Teaser Forward
18
Teaser Oblique
19
Teaser Reverse
21
Bridge
21
Push up
22
Leg Pull down
23
Leg Pull up
24
Leg Series on the Arc
25
Side Leg Series
27
Swimming
29
Swan
30
Single Leg Kick
30
Rolling in & out
31
Jackknife
31
Rolling Like a Ball
32
Pilates Arc Exercise Sequences
32
Footwork on the Arc
36
Stomach Massage on the Arc
38
Sidelying Work on the Arc
39
Abdominal Series on the Atc
40
Arm Work on the Arc
42
Prone Exercises on the Arc
43
Short Box Exercises on the Arc
45
Elephant on the Arc
46
Control Front on the Arc
46
Long Back Stretch on the Arc
47
4
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Nora PILATES ARC Specifications
General
Brand
Nora
Model
PILATES ARC
Category
Personal Care Products
Language
English
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