If you are a fan of Pilates workouts, most likely you have toned your tush, abs, legs and arms using the Reformer machine. The Pilates Gym or Power Gym, is the smaller version of the popular exercise equipment, marketed as the in-home mini-reformer. Many of the same strengthening exercises can be performed on the Power Gym that you would do on the Reformer, including those that are for the shoulders.
Hug A Tree
The "hug a tree" move strengthens your anterior deltoids, or front of your shoulders, as well as your chest muscles and upper arms. While performing the forward phase of the movement, you also stretch the muscles in your posterior shoulders and upper back. Sit on the glideboard with your legs extended out straight, ankles crossed facing the foot rest bar. Hold the handles in each hand and open your arms out to your sides, chest high. Contract your chest muscles and bring your arms together in front of you making an "arc" motion with your elbows, as in "hug a tree." Pause, and then slowly return to the start position.
Arm Pullover
The arm pullover exercises works your shoulders, chest, back and triceps. Lie on your back with your head on the headrest and your knees bent, with your feet lifted and ankles crossed. Place your hands around the handles with palms facing up and extend both arms over your head. Keep your arms straight and slowly pull them down all the way to the glideboard as you exhale. Now your palms will be facing down beside your hips. Inhale and slowly return your arms to the overhead position.
Zorro
The "Zorro" is a seated move that targets your upper back, rear shoulder muscles, and triceps. Position yourself in a seated cross-legged position, facing sideways on the glideboard. Grab the front handle with the hand farthest away from the handle, turning your palm to face your chest. As if you were holding a bow and arrow, bend your elbow and lift it to chest height. Extend your arm directly sideways until your elbow is fully extended, but not locked. Be sure to keep your wrist straight and try not to move your torso. Pause, and slowly return the arm without lowering the elbow.
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