The reformer, Cadillac, chair and arc barrel are examples of Pilates machines. These oddly shaped multifunctional machines, with their springs, cables and gliding platforms, provide an exercise adventure. Each piece of equipment facilitates movements in different planes of motion. The exercises enhance strength, flexibility, balance and coordination, as well as dance and athletic performance. The springs control the exercise intensity. Attaching more springs provides added resistance. Engage a certified instructor's services to determine the correct resistance level.
Reformer Exercises
The Pilates reformer is a spring-controlled machine, which consists of a gliding carriage, a foot bar and a cable system. Most reformer workouts begin with the footwork series. Lie supine, with your knees bent and your toes against the foot bar. Inhale to prepare. Exhale, engage your core and extend your legs. Simultaneously push your heels forward, as if you were trying to flex your feet. Perform 20 repetitions.
Pilates Chair Mountain Climbers
Don't be fooled by the Pilates chair's benign appearance. Chinese acrobats inspired this athletic piece of apparatus, which consists of a box with a platform on top and spring-controlled foot pedals on the side. The mountain climber works the hamstrings, gluteal muscles and quadriceps. Stand with your right foot on the platform and your left foot on the foot pedal. Begin with both knees bent. Extend your left leg by using your gluteal muscles to push the foot pedal toward the floor. Use your core to keep your spine in an upright position. Perform 10 repetitions on each leg.
Cadillac Hip Openers
The Cadillac, also called the trapeze table, consists of a table with an overhead metal frame, which has springs, straps and levers attached. The hip opener works the outer thighs, gluteal muscles and the muscles that support the hip. Lie on one side and secure the overhead foot strap to your top foot. Engage your core to stabilize your torso, and perform five forward and five backward leg circles. Repeat on the other side.
Barrel Hip Extension
The ladder barrel does not have springs or pulleys, but it provides increased range of motion for most of the Pilates exercises. Some people find that the Pilates extension series, often performed from a prone position on the mat, is more comfortable on the barrel. Lie prone on the upholstered area of the barrel. Place your hands on the wood frame, or reach forward and grasp one of the ladder's rungs for balance. Begin with your feet on the floor. Inhale to prepare. Exhale and engage your core and gluteal muscles and lift both your straight legs from the floor. Perform 10 repetitions.
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