STOTT PILATES

Beats on the Arc Barrel

Targets abdominals, obliques, glutes and hamstrings

STARTING POSITION

  • Lying on your stomach (prone) on the Arc Barrel, positioned so the pelvis is at the apex. Pelvis and spine are in neutral, forehead resting on hands. Legs together (adducted) and straight, turned out (laterally rotated) and extended as high as pelvic stability can be maintained. Ankles plantar flexed, toes gently pointed. Shoulder blades (scapulae) stabilized flat on back.

EXERCISE

  • EXHALE to prepare
  • INHALE for four counts, keep torso and pelvis stable, plantar flex ankles keeping legs turned out. Slightly separate (abduct) legs with each inhale and then quickly bring back to starting position (adduct) so they ‘beat’ together four times.
  • EXHALE for four counts, keep torso and pelvis stable, dorsiflex ankles keeping legs turned out. Slightly separate (abduct) legs with each exhale and then quickly bring back to starting position (adduct) so they ‘beat’ together four times.

    Complete 4 sets

Remember to start your workout with a warmup routine.
Go to www.merrithew.com/warmup

This exercise is an excerpt from the Complete Arc Barrel Manual.

Find more exercises in the STOTT PILATES Manual Library comprised of 10 titles that document the entire STOTT PILATES exercise repertoire.

 

CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury.

If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise.

STOTT PILATES videos and manuals are sold without warranties or guarantees of any kind. The creators, producers, performers, participants and distributors cannot guarantee their suitability and safety for each individual.

Any liability, loss or damage in conjunction with any use of this program including but not limited to, any liability, loss or damage resulting from the performance of the exercises demonstrated, or the advice and information given here is expressly disclaimed.