- Difficulty: Intermediate/Advanced
- Equipment Needed: Ladder Barrel and Weights (I love using the Balanced Body Ladder Barrel.)
- Reps: 3 sets
- Warning: May not be ideal for those with neck, shoulder or back issues.
- Questions: Contact us here
Arm Series: Hug on the Ladder Barrel
Training your backbend in Pilates requires you to train your arm-back connection. If your back is tight it’s easy for your shoulders to compensate. If your shoulders are tight your back may compensate. By training your backbend with feedback from a barrel while also strengthening the connections you have with your arms and your back you can stretch what’s tight and strengthen what’s loose. The Pilates Arm Series on the Pilates Ladder Barrel, Hug is a great place to work all these connections. If this is too much of a backbend play with this on the Spine Corrector or Small Barrel.
Work your shoulders wide as you open and as you close. Use the breathe.
Typically done from the Arm Series Up/Down reaching your arms to the ceiling to start. If setting up from scratch place the arches of your feet on the lower rung or one or two above based on your body. Hips into the barrel extend over the barrel, shoulders at the apex of the Ladder Barrel and head over the other side. Neck long. 1-2lb weights in each hand arms reach to the ceiling, palms facing in.
Inhale open the arms wide to the side. Exhale hold the arms to the side and reach. Inhale reach the arms up towards the ceiling and to each other. When the elbows meet, bend the elbows and “hug” yourself. Pull the elbows down and your heart and head away as you exhale. Repeat and switch which arm is on top.
If going well, transition to the Stretch with Bar.
Be sure to check out more of my Pilates Ladder Barrel exercises. I want to help you continue your Pilates Ladder Barrel training!
