A Pilates power workout is an excellent way to take your Pilates mat training to the next level. You can use your existing mat workout that you practice and make it more effective. Add some props, such as a stability ball or some small toning balls and a fitness circle.
Exercises
You can use a familiar mat Pilates format to create a personalized power workout. Take basic exercises, such as single leg stretch, double leg stretch and scissors, and perform them while holding the stability ball overhead at approximately eye level. This gives your Pilates workout a new level of difficulty. Many double leg exercises can be executed while holding the magic circle between your ankles. You can also try your basic rolling exercises, and hold that same stability ball in front or your calves.
Equipment
Equipment adds difficulty to Pilates exercises, giving you a Pilates power workout. Use a stability ball to increase the power of mat exercises and add a magic circle for double leg exercises. Small hand weights of 3 to 5 lbs. are effective tools to use in a Pilates power workout. If you add a small dumbbell to your leg lift and leg kick series, you can again change the level of difficulty of these exercises. Generally, a 3 lb. dumbbell will be sufficient progressing up to 5 lbs. as needed. Heavier weights sometimes lead to compromised form in these exercises.
Benefits
The Pilates power workout helps you progress and increase the difficulty of your workouts. This will help to continue to develop your muscle strength and your balance and coordination. It is most effective for your workout to increase in difficulty once you have mastered the basic exercises. The weights provide resistance, and the magic circle and stability ball required extra coordination when working with them.
Time Frame
Practice your Pilates power workout at least twice a week. The workout--depending on class type or individual practice--needs will take anywhere from 30 to 60 minutes. Include exercises for all basic body parts, such as abdominal muscles, legs, upper body and back. Also include a five to 10 minute stretch/cool down at the end of your workout.
Considerations
It is important, when planning your Pilates power workout that you add props and weights with care. Do not sacrifice form for weight. You may, if desired, add props or weights to just a couple of exercises in each workout. Keep track of your changes. Add a 3 lb. weight and perform the exercise successfully before adding a 5 lb. weight. If you are injured or are new to Pilates, practice basic exercises before moving forward.
References
- "The Pilates Body"; Brooke Siler; 1968
- "Comprehensive Matwork"; Stott Pilates; 2001
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