Exercises For A Pilates Performer

The Pilates Performer uses elastic bands to create resistance and support as you slide back and forth on a platform pulled by straps and pulleys. The Performer is a home version of the Reformer, an exercise machine developed by Joseph Pilates during World War I to rehabilitate bedridden soldiers. On the Performer, you can strengthen muscles, such as your deep lower abdominals and hamstrings, that are often overpowered by more dominant ones like your quadriceps and back.

Footwork

Footwork is the first in the Pilates Reformer beginner series. Despite the name, the Footwork series exercises your abdominals, hamstrings and gluteal muscles. Lie supine on the carriage, and place the balls of your feet on the foot bar, heels touching and toes turned out slightly. Squeeze your lower abdominals in toward your spine to press your back against the mat throughout the movement. Rise up on your toes with your heels held high and extend your legs to press the carriage out. Squeeze your buttocks to rotate your knees outward in line with your toes. Hold your heels high as you bend your knees and control the carriage back to the starting position. Do eight repetitions. Move your arches onto the foot bar with feet parallel. Do eight repetitions. Then, move your heels on to the foot bar and do eight repetitions.

The Hundred

The Hundred warms your body up by increasing your heart rate. Lying supine on the carriage, hold the straps in your hands and bring your bent knees into your chest. Extend your legs to the ceiling with heels touching and toes turned out. Squeeze your buttocks and lower your legs until your lower abdominals are engaged but your tailbone does not lift off the mat. Raise your head and shoulders and stretch your arms long by your sides, almost touching the mat. Reach toward the footbar and pump your hands five times while you inhale and five times while you exhale. When your lower abdominals are pulled in and your arms reach long, the carriage should remain still while your arms move. Pump your arms 100 times.

Leg Circles

Leg circles work your thighs and abdominals at the point of extension rather than contraction to build long muscles. Slip the straps onto your feet and extend your feet toward the ceilings. Draw your lower abdominals in toward your spine and keep the small of your back and tailbone on the mat. Drop your feet toward the mat until your deep abdominals are engaged. Lower your legs to the sides and then bring your heels together close to the mat, then raise your legs back to the starting position. Complete six in each direction.