With Pilates, you can retrain the way you move by engaging your deep lower abdominals, buttocks and hamstrings. Pilates equipment allows you to access these weaker areas without further strengthening the dominant quadricep and chest muscles. It can be difficult to know which Pilates machine is right for you. The Pilates reformer, the Pilates chair and accessories like the magic circle and a mat serve different purposes and are designed for different settings.
The Reformer
Joseph Pilates developed the reformer, originally named the "bednasium," to rehabilitate bedridden soldiers during World War I. The reformer consists of a platform, called the carriage, that slides back and with straps and pulleys. Springs usually provide resistance for the carriage, although some home reformers use bungee cords instead. Studio level reformers are raised off the floor on frames and include a large box to place on top of the carriage to sit on for many of the exercises. Home versions of reformers can be less expensive. Often they can fold away for easier storage, but they do not always have the frame to raise them off the floor or the box. As a result, a home version reformer will not always allow you to do the complete Pilates workout.
The Wunda Chair
Joseph Pilates designed the Pilates chair, or wunda chair, specifically for the home. It is smaller than a reformer, and when not in use, could be used as a stool. The Pilates chair has a padded top with a panel hinged with springs underneath. Unlike the reformer workout, many of the chair exercises are done standing. Look for a chair with adjustable spring tensions. Make certain the frame is stable, since it must be able to support your entire body weight. Cross-bars will help keep the frame from listing. Consider taking lessons with a certified Pilates instructor to get the maximum benefit from each exercise.
Accessories
Joseph Pilates' original workout was the mat series. He believed that you could gain control of your health with an efficient and convenient exercise routine. Once you have mastered the Pilates basics of engaging your lower abdominals and lengthening your spine, the mat workout makes a useful home workout. High quality Pilates mats are thicker than yoga mats and usually fold for storage rather than roll up. A magic circle, a metal ring with plastic pads on opposite sides, can provide resistance for more advanced moves. Some Pilates students like to use a barrel, or spine corrector, to support the back in exercises when it is arched. You can work with a certified Pilates instructor a few times to learn proper form for the mat workout, then do the mat series at home.
References
- "Complete Idiot's Guide to the Pilates Method"; Karen Karter, 2001
- "Pilates' Return to Life Through Contrology"; Joseph H. Pilates and William Miller; 1998
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