Pilates equipment was developed by Joseph Pilates in the first half of the 20th century to support his method of body conditioning, then called "Contrology." Pilates machines feature springs of varying length and resistance, combined with bars, loops, cords or seats to use in hundreds of exercise combinations. In his 1945 book on Contrology, Pilates advocates for a full-body workout, stating that properly developed muscles help you "perform your work with minimum effort and maximum pleasure."
Reformer Arm Exercises
Multiple body positions allow for dozens of arm exercises to be done on the Pilates Reformer. Many are performed with hands in the loops at ends of pulley cords at the back of the machine. Angel Arms, Backstroke and Arm Circles can all be done while lying on the back. Kneeling arms while facing forward feature simple rowing work, and the classic Pilates Gift or Presentation exercise, which is a palms-up sliding motion with the forearms moving forward and back.
Another arm, shoulder and chest exercise in this position the Hug a Tree motion, which resembles a combination of a chest fly move at the gym and port de bras in ballet class. Facing the back of the Reformer while seated or kneeling allows for traditional bicep curls and tricep extensions.
Wunda Chair Stability
Standing leg pumps form the basis of an extended series of stability exercises that can be done on the Wunda Chair, also called the Combo Chair. Since the resistance springs are attached to moving pedals under the chair, gravity and imbalance both play a part in causing the student's stabilizer muscles of the trunk to engage. Leg pumps are done standing on one leg. They use a variety of foot positions to stimulate different challenges to balance and development of the gluteus, abdominal and deep muscles attached to the spine and pelvis. Facing the chair, standing beside it, and angling the body while lunging in toward it, all contribute to the series of leg pump exercises for the Chair.
Trapeze Table for Legs
The PhysicalMind Institute lists the primary muscles used in leg work on the Trapeze Table as hip flexors and quadriceps at the front of the thigh, hamstrings at the back of the thigh, and all the muscles that make up the leg adductors and abductors, which are at the inner and out parts of the thigh. Legwork on the Table can be done at either end, with springs attached to a push-up or pull-down bar, or to loops placed on the feet while the student is on her back, side or standing. Leg extensions, plies, calf raises, toe pulls, leg circles, lateral raises, bicycling and "frog" shaped legs are all among the possible exercises to choose from.
References
- "Return to Life Through Contrology"; Joseph H. Pilates and William J. Miller; 1945
- "Anatomy of Pilates"; PhysicalMind Institute; 2005
- Pilates Reformer Workout: Pilates-Back-Joint-Exercise.com
Member Comments