"You are only as young as your spine is flexible." The Pilates elders -- teachers who studied under the master himself -- pass this advice on to their students. A beer keg inspired the Pilates arc barrel, which is a small, lightweight device used for abdominal and spinal flexion, extension and lateral or side-bending movements.
The Ladder Barrel
A rounded barrel and a multi-rung ladder make up the Pilates ladder barrel, and a gliding, adjustable base separates the two sections of this versatile piece of apparatus. This equipment particularly benefits people with tight hip flexors and tight upper back muscles, who experience neck pain and limited range of motion when performing prone Pilates exercises on the floor. For standing gluteal work, stand with your belly against the barrel. Extend your arms and hold onto the top rungs of the ladder. Press your hips firmly into the barrel as you contract your gluteal muscles and lift one leg from the floor. Perform 10 repetitions on each leg. Do one set with your working leg straight, and another with your working knee bent.
The Baby Arc
The Pilates baby arc is the smallest and simplest type of Pilates barrel equipment. These lightweight arches support your back, shoulders and neck, while increasing the range of motion in the Pilates leg, gluteal and abdominal exercises. These small, upholstered arches provide a portable, easily accessible addition to Pilates mat work classes. The Stott Pilates method, for example, begins by positioning your body in a supine position, with your spine extended over the arch. As you inhale, you raise your arms above your head. On the exhalation, circle your arms around to your sides. The exercise releases upper back tension, while providing an intuitive method for coordinating breath with movement.
Pilates Spine Corrector
The Pilates spine corrector, also called the step barrel, features a hump-shaped arc with an angled seat on one end. Pilates instructor Aliesa George, founder and president of the Centerworks studio, uses it for a lateral movement exercise that stretches the entire side of your body. Sit sideways on the barrel seat, with your left hip against the arch, and your legs in a Z position. Bend your left knee so that its heel points toward your pelvis, and bend your right so that your heel points toward your buttocks. Side-bend over the arch, extending your left arm and resting your head against it. Raise your right arm above your head, simultaneously sliding and extending your right leg along the floor.
Avalon Step Barrel
Pilates equipment manufacturer Balanced Body, in collaboration with Pilates instructor Rael Isacowitz, shifted the Pilates arch into a type of resistance training equipment. The Avalon step barrel resembles the traditional spine corrector, with one significant difference: It features springs and cables, which add resistance to the exercises. The adjustable cables have removable attachments for the hands and feet. While the addition of the cables increases the Avalon step barrel's versatility, the machine is still significantly smaller that other spring and cable Pilates equipment.
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