Joseph Pilates developed mat and equipment exercises for every body part. The high price that Pilates instructors charge for apparatus sessions keeps some people on the mat, but gym members may find that fitness center equipment, such as the cable machines, the Roman chair, the ball and bosu, effectively simulates Pilates reformer, chair and arc barrel exercises.
Pilates Cable Row
The Pilates reformer and the cable exercise machine share some similarities. Both enable exercise for every body part and every plane of motion, and both use a pulley system. The reformer has a gliding carriage, but using the stability ball provides a viable substitute. Secure the triceps rope to the cable machine's lower attachment. Sit on a stability ball, facing the cables, and hold each part of the rope with each hand. Inhale to prepare. Exhale, bend your elbows and squeeze your shoulder blades toward each other. Simultaneously straighten both legs. The ball will move backwards. Inhale and straighten your arms and bend your knees. Perform 10 repetitions.
Side Leg Swings With Bands
Most gyms have exercise bands, which provide resistance during the side leg raise series. Lie on one side with your legs extended, and the band wrapped around your ankles. Support your upper body on an extended arm or with your elbow bent and your head resting on your hand. Lift your top leg. Using your core muscles to stabilize your pelvis, inhale and bring the leg behind you, and then exhale and swing it forward. Perform 10 repetitions and then change sides.
Roman Chair Spinal Extensions
The Pilates Method Alliance Position Statement details the modern Pilates principles. The authors advise instructors to balance the spinal flexion exercises with spinal extension. Equipment studio owners use the Pilates chair for extension exercises. Gym members will find that the Roman chair serves a similar purpose. Lie prone and tuck your feet under the foot pads. Clasp your hands behind your back and flex your spine so that your head reaches toward the floor. Inhale and extend your spine into an arched position. Exhale and return to the start. Perform eight repetitions.
Bosu Port de Bras
The bosu, which is a half-stability ball, resembles the Pilates arc barrel. When used for the Port de Bras series, it opens the chest, increases upper body range of motion and provides an antidote to the hunched over, computer-user posture. Place the bosu so that the dome side is facing up. Lie supine and extend your spine over the dome. Bend your knees and place your feet flat on the floor. Inhale and bring your arms up over your head. Exhale and circle your arms to the side, returning them to the starting position. Perform eight repetitions.
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