The Pilates Premier machine is a Reformer designed for home use. On the Pilates Premier, you can exercise your core without further strengthening the already dominant hamstrings and pectorals. Throughout all Pilates exercises, draw your lower stomach toward your spine to engage the deepest layer of abdominals, the transversus abdominis. The first few times you try to contract these muscles, the movement will be small. Learn how to access this area for the most effective Pilates workout.
The Hundred
The hundred is a warmup exercise which will raise your heart rate. Using moderately heavy resistance on the cords, lie on your back on the carriage with your hands in the straps. Extend your spine long and flat. Stretch your legs to the ceiling with heels touching and toes turned out. Raise your head and shoulders as you lower your feet enough to challenge your stomach muscles, but not so much that your lower back arches. Reach your hands toward the cords and pump your arms up and down in a small range close to the carriage. Inhale while you pump your arms five times, then exhale and pump your arms five times. Keep your lower abdominals hollowed out, and breathe into your upper chest. Complete a total of 100 pumps.
The Elephant
The elephant is the only beginner exercise in which you stand on the carriage. Similar to hanging knee raises in the gym, the elephant accesses the lower abdominals, but it does not activate the hip flexors. With medium tension on the cords, place your hands on the foot rest for support before you step onto the carriage. Press your heels into the shoulder pads with feet flat. Curve your spine toward the ceiling, squeezing buttocks to round the lumbar spine. Draw your lower abdominals in deeply. Hold your torso steady in this shape as you press your feet back, moving the carriage, hips dropping slightly. Engage your lower abdominals and tuck your tailbone to bring the carriage back in. Do five repetitions.
The Pelvic Lift
This exercise becomes more difficult when you lighten the tension. With moderately heavy tension in the cords, lie on your back and place your feet as wide as possible on the footrest, toes and knees turned out. Draw your navel in toward your spine and lift your hips. Slide your hands under your pelvis, with your index fingers and thumbs touching and pinkies on the mat. Hold this position as you press out to straight legs, then control the carriage back in. Squeeze your legs together to work your buttock and inner thigh muscles rather than passively letting the cords carry your weight. Do eight repetitions, move your hands and roll down through your spine until your hips are down on the carriage.
References
- "Complete Idiot's Guide to the Pilates Method"; Karon Karter; 2001
- "Pilates' Return to Life Through Contrology"; Joseph H. Pilates and William Miller; 1998
- Physical Therapy Products: Pilates Precautions
- Stamina Products: Pilates Premier Owner's Manual
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