Nora PILATES ARC

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PILATES ARC

EXERCISE SEQUENCES

Pilates Mat on the Arc - Beginner

Combining the Pilates Arc® with the Pilates Mat exercises provides a wonderful workout that allows you to add spice to your

Mat class. The Arc provides both support and challenge, depending on how you use it.

Mermaid/Side Sit Ups

Breathing into the sides of the ribs - 6x on each side

Step Roll Downs

Deep Scoop - 8x

Deepen the curve - 6x

Well Roll Downs

Hands behind the head - 10x

Bridging

Bridging - 6x

Marching - 6x

The Hundred - 1 set

The Reach - 6x

Leg Series on the Arc

Scissors - 10x

Circles - 6x

Bicycle - 6x

Single Leg Stretch - 8 sets

Double Leg Stretch - 6x

Spine Stretch- 6x

Spine Stretch Side - 6x

Saw - 6x

Swan - on bottom of arc - 6x

Single Leg Kick - on bottom of arc - 8 sets

Swimming - on bottom of arc - 30 sets

Single Straight Leg Stretch - 8 sets

Criss Cross - 8 sets

Teaser Forward

Teaser 1 - 5x

Side Leg Series - on top of arc

Side Leg Lifts - 8 sets

Circles - 8 circles each direction

Leg Kicks - 8 sets

Rolling like a ball - 10x

Push Up - on top of arc

Plank - 30 seconds

Push ups - 4x - 10x

Roll up to standing

Pilates Mat on the Arc - Intermediate

The intermediate workout increases the abdominal challenge and the upper body challenge on the Pilates Arc®. It is a great

warm up for the core and great strength training for the whole body.