Leg Series on the Spine Corrector

The Leg Series on the Spine Corrector helps you work out some of the same movements you see on the Mat and the Reformer. It will challenge what you know.

  • Author: lesley.logan
  • June 19, 2019
Home  »  Pilates Spine Corrector Exercises | Free Tutorials   »   Leg Series on the Spine Corrector
Leg Series on the Spine Corrector - Online Pilates Classes
  • Difficulty: Intermediate/Advanced
  • Equipment Needed: Spine Corrector (I love using the spine corrector - Clara Step Barrel.)
  • Reps: 3-8x each variation
  • Warning: May not be suitable for some back or neck issues.
  • Questions: Contact us here

Leg Series on the Spine Corrector

Leg Series on the Pilates Spine Corrector is an excellent place to challenge your Pilates practice and also to explore it. This series can be done all at once or in parts if you are working on something specific. The Leg Series on the Spine Corrector helps you work out some of the same movements you see on the Mat and the Reformer. It’s easy to do just the choreography here but when you work on staying connected through the whole Bicycle you’ll find more strength and stretch in every Bicycle you do in the whole Pilates studio.

Keep length in the neck, low ribs connected to oppose reach of legs.

Sit on the top of the Spine Corrector with the step in front of you. Be sure to place your seat just in front of the apex of the barrel and place one foot on the step and reach the other leg straight. Hold the handles with your hands and do a rollback over the hump and onto the Mat. Bend your knees into your chest and lift your hips as you pull the barrel under your hips. Be sure to have space behind your neck, connect your heart into the Mat and your low ribs connect into the barrel. Reach your tail long without letting go of your center.

Big Circles: Press your legs out to the high diagonal and draw circles in both directions 3-5x without losing connection to your center and the Spine Corrector. Bend your knees in to complete the exercise.

Small Circles: Similarly to the Big Circles press your legs out, draw small and fast circles without losing your connection and keeping your pelvis stable.

Walking: Reach your legs out to the high diagonal and walk your long straight legs down and up 3-5x work hard to find your reach both on the way down and up.

Beats: Press your legs out to the high diagonal and beat your legs open and close 8x. Hold for 8 counts then lower and repeat 2 more times.

Bicycle: Stretching your legs out Bicycle your legs away from you. It’s easy to cycle your legs over your chest and face but try to touch the mat in front of the barrel and reverse directions 3-5x

Scissors (helicopter): stretch your legs out to the high diagonal split your legs evenly. It’s easy to let the leg going away from you to drop to the floor. Reach it as far away from you as your leg going towards you can pull. Circle the legs around, bring both legs back up to the center and then reverse the split and the circle 3-5x each direction.

Hip Circles: bend your knees into one shoulder then into the other shoulder back to the first shoulder and stretch the legs over your shoulder without shortening your waist. Repeat 3x each side.

Jays exercise: turning your legs out and bending your knees pull your toes towards you 3x then stretching your legs into the splits flex your feet and bend back in pulsing 3x straight your legs point your toes and repeat! Great for helping you do crab!


Be sure to check out more of my Pilates Spine Corrector exercises. I want to help you continue your Pilates Spine Corrector training!

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with OPC Teachers
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eb 3 online pilates classes

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL

GATHER ROUND

Online Mat & Reformer Pilates Class Descriptions:

We gather good things in circles…friends, flowers, pie! So let’s get our circles on! In this week’s Mat and Reformer classes we’ll be focusing on how the size and shape of circular work changes how we feel an exercise. We’ll even be adding some circular movements along the way! You won’t need any extra props and please, have your box for the Reformer class.

See you in class,
Tami

MAT EQUIPMENT NEEDED: Your awesome self, and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, box and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

ROW ROW ROW YOUR BOAT

Online Mat & Reformer Pilates Class Descriptions:

This week we will focus on all things Rowing! How do the other exercises help our rowing series and how does rowing influence the others! Finding the arm/back connection throughout the class is how we will Row Row Row Our Boat to the finish line!

Light hand weights needed for the Mat class!

See you in class,
Mindi

    MAT EQUIPMENT NEEDED: Your awesome self, light hand weights and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    STAND BY ME

    Online Mat & Reformer Pilates Class Descriptions:

    The key to longevity is being able to get down to the ground and up again with as little assistance as possible. In this weeks class we are going to focus on how to stand in your feet no matter where they are in space.

    On the Mat we will have a playful ending that Joseph Pilates would do!

    The Reformer we’ll end challenging ourselves standing on our carriage. (Options to do the exercises off the Reformer too!)

    No props needed.

    See ya in class,

    xx~LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    LOOK MA, NO HANDS!

    Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

    We’re going to focus on the muscles that help us get up/down to a chair, toilet, in/out of a car, and to the ground without the use of our hands to help.

    As we age, we can lose strength, flexibility, mobility in these leg and core muscles which results in us using our arms and hands to get up and down.

    Let’s keep these bodies as young as we can by practicing getting up and down with only our legs, our center, and our strong back.

    Reformer: No props needed
    Cadillac/Tower: Reformer box
    Mat: Theraband
    Chair: No props needed

    See ya in class,

    xx-LL 💋

    HANG 10

    ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

    Grip strength as well as upper body strength plays an important role in so many different exercises throughout the mat and all apparatus. Our grip can influence the connection from our wrists - to our arms - to our back. And building strength in our chest and upper back can help us connect more to our center in every exercise.

    All month long we’ll explore the feeling, the strength, and the position of our hands and upper body to see how our exercises change with a little extra focus. We’ll also play with ways to gain more strength and awareness in our chest and upper back to create even more connections to the exercises.

    Props:
    Chair - short pole* and a foam roller for balance
    *A thicker pole or roll down bar size might feel nice, but no worries you’ll find your connections no matter what you have on hand!
    Mat: a pole
    Reformer: No props needed
    Cadillac: No props needed

    See ya in class,
    xx-LL 💋

    I LOVE ROCK & ROLL UP

    Online Mat & Reformer Pilates Class Descriptions:

    Finding some love for Roll Up and Open Leg Rocker isn't easy! But, these two exercises unlock the potential for so many other exercises. And what we don't like we often need. So, let's dive into what we need to rock our Roll Ups and Open leg Rockers and see how that changes the rest of our practice in the meantime.

    Mat: Magic Circle, Pole or Theraband
    Reformer: have your shortbox pole near by

    xx~LL

    MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle, Pole or Theraband and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, short box and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.