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Jumping Stomach on the Pilates Ladder Barrel

AdvancedStrengthTier T4

A head-down lift over a Pilates ladder barrel. You drape with your waist on the apex and hands on the bottom rung with straight arms, work through your arms, and reach out through your legs to lift your whole body.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Drape over the barrel with the waist at the apex, hands on the bottom rung with straight arms and the head down, legs long and together reaching toward the floor on the far side.
  • Work the arms from the upper back as if standing on them.
  1. She drapes over the barrel with her waist at the apex, both hands holding the bottom rung with straight arms, head down, legs long and together reaching toward the floor on the far side.

    Step 1 of 5

    Drape over the barrel with your waist at the apex, hands on the bottom rung, arms straight, head down, legs long and together reaching toward the floor.

  2. Her straight arms press into the bottom rung working from her upper back as if standing on them, her legs still reaching long and together, head down, waist at the apex.

    Step 2 of 5

    Work your arms from your upper back as if you are standing on them, legs still long and together.

  3. Her whole body levitates up off the barrel in one long line, her straight arms holding the bottom rung, her head still down and her legs reaching long and together.

    Step 3 of 5

    Reach out your legs to lift your center so your whole body levitates up in one long line.

  4. Her body lowers with control back onto the barrel in the same long line, her hands on the bottom rung, head down and legs long together.

    Step 4 of 5

    Lower your body with control back onto the barrel, still one long line, ready to repeat three to five times.

  5. She drapes over the barrel with her waist at the apex, both hands holding the bottom rung with straight arms, head down, legs long and together reaching toward the floor on the far side.

    Step 5 of 5

    Drape over the barrel with your waist at the apex, hands on the bottom rung, arms straight, head down, legs long and together reaching toward the floor.

Safety Information

Warning: it is not ideal for neck, shoulder or lower back issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.