Ladder Barrel Exercises

The ladder barrel is a Pilates apparatus. The barrel is a sturdy waist-high platform with a convex-arched top. A ladder with four horizontal rungs connects to the barrel by a sliding base that adjusts to match your leg length. The ladder barrel is usually considered studio-level equipment rather than equipment for home use.

The Tree

The Tree is a beginner exercise that comes from the Reformer sequence. On the barrel, the arc provides increased support for your back and challenges your lower abdominals to work in an extended position. Sit almost on the top of the barrel, on the side closer to the ladder, with one foot hooked under the second rung. Place your hands under your free knee, then bend and straighten your free leg three times to gently stretch your hamstring. Keep your leg straight, draw your abdominals in toward your spine and drop your head toward your knee and round your back. Bringing your leg with you until it points to the ceiling, lay your lower spine back on the arc one vertebra at a time. Slowly walk your hands down your leg to extend your upper back onto the arc and reach your arms over your head. Come back to the start in reverse order.

Horseback

The Horseback is an advanced exercise from the Reformer sequence. As with most advanced Pilates exercises, the Horeseback may sound easy, but performing it correctly takes significant abdominal strength and spine flexibility. Straddle the arc and sit up tall with your elbows and knees bent and your ankles flexed. Draw your lower abdominals in strongly and squeeze your buttocks together to round your lower and upper spine into a C-shape. At the same time, straighten your legs, point your toes and squeeze the arc with your thighs to raise yourself up off the arc a few inches. Keeping your chest and shoulder relaxed, circle your bent arms four times forward. Lower yourself to the starting position. Complete one more set with four arm circles in the opposite direction.

Stretching Over the Barrel

Stretching Over the Barrel is a gentle exercise appropriate for all fitness levels. This exercise can be done only on the ladder barrel, not on the other pieces of Pilates equipment. Lie prone on the arc of the barrel with your waist at the peak of the arc. Let your upper body hang down one side and your lower body on the other. Relax and breathe out any tension in your body. Focus on letting the muscles of your lower back release. Adjust your position higher or lower on your spine according to your comfort level. If you like, hook your heels under one of the upper rungs on the ladder and slide your spine forward over the barrel. Enjoy the stretch.