Lesley Logan, author of Profitable Pilates, teaches the Pilates exercise ‘Semi Circles with the Bar Down’ on the Reformer at Westwood Pilates studio in Los Angeles, California. Subscribe for weekly videos. Find out more on her book at http://www.profitablepilates.com.
Semi-Circle with bar down an intermediate Pilates exercise on the Reformer. With two outside heavy springs on place your feet on the bar. Heels together, toes apart and hands on the shoulder blocks. Slide down until you are in sort of a “shoulder bridge” position. Make sure your feet didn’t move. Without moving the carriage roll your spine down into the well. Press out dusting the springs with your seat until you are at about 90 degrees at the knee. Hold the carriage still as you roll up one bone at a time and then bring the carriage home. Repeat 3x. Then Reverse. Hips up as you press out then hold the carriage still as you roll down. Repeat 3x.
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Fine Tune this Exercise: Maintain heels hugging together and lifted the entire time. Reach into your shoulder blocks from your back.
Check out these exercises:
Shoulder Bridge on the Mat: https://youtu.be/hDzKzfWYzms
Semi Circle Bar up: https://youtu.be/TBmLlo_e3tM
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