Pilates machine workouts add a new dimension to your Pilates routine. Some machines increase the range of motion of the exercise, while others add resistance or impose a balance challenge. While mat workouts usually follow a set sequence, Pilates apparatus programs are often user-specific. Instructors design programs according to their students' fitness levels, injuries and goals. When performed correctly, Pilates machine exercises require no more than one set of 12 repetitions.
Reformer Workouts
The reformer is one of the most common pieces of Pilates equipment. It is also the most user-friendly, with programs suitable for all fitness levels. This machine consists of a gliding carriage, a foot bar and a spring-controlled pulley system. The springs are color coded according to their resistance level. Most reformer workouts begin with the footwork series. Lie face up with your knees bent and your feet on the foot bar. Straightens and bend your legs, first with your feet flexed, and then with your toes pointed. The series strengthens the ankles, hamstrings, quadriceps and core muscles. To exercise the inner and outer thighs, lie face-up, place your feet in the foot straps, extend your legs and lift them to a 90-degree angle. Open and close your legs against the spring's resistance.
Pilates Chair
Don't be fooled by its gentle-sounding name. The Pilates chair is an athletic piece of equipment, which strengthens the legs, feet, ankles, arms and wrists in weight-bearing positions. Pilates chair exercises also impose a balance challenge, making them useful for athletes and upper- and lower-body rehabilitation. The one-legged push-down is an example. Stand in an upright position with one foot on top of the chair, and the other foot on the foot pedal. Engage your core to keep your body in an upright, stable position, and activate your quadriceps, hamstrings and gluteal muscles to straighten and bend the leg that's on the pedal.
The chair also provides an efficient triceps workout. Sit in front of the pedals with your legs extended and your spine in an upright position. Place your hands on the pedals. Begin with your arms bent. Use your triceps to extend your arms and press the pedals down to the floor. Your upper torso will remain stable if your core muscles are engaged.
Pilates Trapeze
The trapeze features a platform in a metal cage, to which various resistance devices are attached. Use the pull-down bar to add resistance to the roll-down phase of the Pilates roll-up, and to provide assistance during the more challenging roll-up phase of the exercise. Begin in an upright seated position, with your hands on the bar and your arms extended. Contract your abdominal muscles and roll down to a supine position. You will be working against the spring's resistance, but this is the easier part of the exercise. Then, engage your core muscles and extend your spine to the upright position. This is often challenging for people with tight lower backs or hip flexors, but the bar will help pull you up. On the last repetition, roll halfway back, and use your upper back muscles to bend and straighten your elbows.
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