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Provides an overview of the manual's content and purpose.
Explains the benefits and widespread appeal of the Pilates method.
Details the origins and development of the Pilates method.
Explains the role of breath in Pilates for focus and movement.
Emphasizes the importance of mental focus during exercises.
Highlights the need for precise control over movements and form.
Focuses on the core as the origin of all movement.
Defines precision as the outcome of practice and control.
Stresses uniform development and correct alignment.
Describes movement as smooth, graceful, and integrated.
Emphasizes integration of mind, body, and spirit.
Discusses balancing effort with relaxation for ease.
Describes the components and structure of the Pilates Arc.
Provides guidance on customizing the Arc for individual needs.
An isometric core activation exercise on the Arc.
A spinal flexion exercise involving reaching and rounding.
A spinal articulation exercise involving rolling over the Arc.
A rotational spinal articulation exercise on the Arc.
Optional additions to the exercise for increased challenge.
Explains the benefits and goals of the exercise.
Describes how to set up for the Reach exercise on the Arc.
Offers variations for different physical needs or challenges.
Provides an advanced variation for increased difficulty.
Offers a variation for head support.
Provides options for head support and flexibility.
Offers adjustments for tight hamstrings.
Instructions and mental cues for proper execution.
Instructions and mental cues for proper execution.
Instructions and mental cues for proper execution.
Instructions and mental cues for proper execution.
A side-bending exercise focusing on torso elongation.
A side-bending exercise focusing on lateral flexion.
Instructions and mental cues for proper execution.
An exercise focusing on opening and closing legs or arms.
A leg movement exercise involving alternating leg lifts.
A rotational exercise involving arm sweeps and torso rotation.
A rotational exercise involving leg and torso movement.
Instructions and mental cues for proper execution.
Instructions and mental cues for proper execution.
Instructions and mental cues for proper execution.
Offers an alternative technique for the Bridge exercise.
Describes how to use the Arc upside down for a challenge.
Offers options for stable or moving Arc variations.
Provides variations for bent knees or triceps press.
An exercise focusing on leg extension and control.
A leg movement exercise simulating bicycling.
An exercise involving opening and closing the legs.
Instructions and mental cues for proper execution.
Instructions and mental cues for proper execution.
An exercise for lateral hip and leg strength.
A circular leg movement exercise for hip mobility.
A larger circular leg movement for hip mobility and strength.
Explains the benefits and goals of the exercise.
Explains the benefits and goals of the exercise.
Offers a way to reduce discomfort when lying on the trochanter.
Provides variations for the Swan exercise.
Suggests adding coordination drills to the exercise.
Instructions on how to safely exit the Arc.
Includes options like Roll Over and Corkscrew.
Instructions and mental cues for proper execution.
Beginner sequence for side bending and torso elongation.
Beginner sequence for spinal articulation.
Intermediate sequence for side bending and torso elongation.
Intermediate sequence for lateral flexion.
Advanced sequence for side bending and torso elongation.
Advanced sequence for lateral flexion.
Instructions for positioning the Arc on a Reformer.
Configurations for using the full Arc on the Reformer.
Positions for using the Arc without the step on the Reformer.
A modified Footwork exercise with torso movement.
Instructions and mental cues for proper execution.
Instructions and mental cues for proper execution.
Lists variations like Round Back, Reach, and Twist.
Options for medial foot, lateral foot, hip extension.
An intermediate abdominal exercise on the Arc.
An intermediate exercise involving arm and leg movements.
An intermediate exercise focusing on abdominal control.
Instructions and mental cues for proper execution.
Instructions and mental cues for proper execution.
Options for sitting or lying positions on the Arc.
An exercise for upper back and thoracic extension.
An exercise for thoracic extension and upper back strength.
Instructions and mental cues for proper execution.
An exercise for spinal articulation and abdominal strength.
Instructions and mental cues for proper execution.
Offers an option to omit the leg lift.
Provides a "Scapula Slide" variation for shoulder work.
General| Brand | Nora |
|---|---|
| Model | PILATES ARC |
| Category | Personal Care Products |
| Language | English |
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