How to Use a Pilates Baby Arc

The baby arc is a piece of equipment used in Pilates that allows you to maintain proper form while strengthening your body. The gentle, graceful movements performed on the baby arc help to lengthen and tone the muscles without putting too much strain on the body. The exercises performed on the baby arc are often used to help rehabilitate physical therapy patients. Here are a few of the exercises you can perform with the help of the Pilates baby arc.

Instructions

Difficulty: Moderately Easy

1. Perform the "bicycle" by lying down on the baby arc with your hips on the arc. Grasp the handles on either side. Keep your upper back flat on the mat. Extend your legs straight out with the feet pointed. Move your legs as if you are riding a large bicycle, inhaling and exhaling for 8 counts. Reverse the motion for 8 more counts. Do not allow your pelvis to rotate, keeping your hips square throughout the exercise.
2. Position your hips on the arc and lie down. Hold the handles on either side with your mid and upper back flat on the mat. Extend your legs straight out with your feet pointed up toward the ceiling, keeping your hips square. Inhale. Gently lower both legs down to the mat while exhaling. Do not allow the spine to arch. Inhale and raise your legs back up with toes toward the ceiling. Repeat.
3. Lie on your back with your hips and knees flexed over the baby arc. Your bottom should be pressed up against the side of the arc with your knees in the center. Inhale. Slowly curl your ribcage in toward your pelvis using your abdominal muscles as you exhale. This will create a lengthening of the lower spine. Inhale and roll back down to the mat. Repeat 5 to 8 times. This exercise can be used to strengthen the spine after a spinal cord injury.
4. Lie down on your back in the same position as in Step 2. Grasp the handles of the baby arc with each hand. Extend both legs straight out with the toes pointed. Inhale. Bring your right leg up toward your head as you exhale, keeping the leg straight. Inhale as you lower your right leg back to the starting position and raise your left leg up toward your head at the same time. This is the 'scissor'. Repeat. Remember to keep your abdominal muscles pulled in and your neck straight and long. Do not allow your hips to lift off the baby arc. Pick up the pace, rapidly moving each leg back and forth while continuing to breathe in a slow, regular pattern.